05 May 8 Nutrition Tips to Help Manage Morning Sickness from a Prenatal Dietitian, Snack Away the Nausea
Morning sickness is a bit of a cheat because it doesn’t only happen in the morning, and, unfortunately, it can last an entire pregnancy. Most women who experience it do so during the first trimester and feel much better after they reach that magic 12 to 13-week mark. That said, some, feel nauseous their entire pregnancy. If you’re experiencing extreme bouts of nausea and vomiting, you need to see a doctor immediately because you are at risk for dehydration and weight loss. Mild morning sickness, though kind of miserable, does not put you or your baby at harm.
Feeling rotten is rotten. Morning sickness can be managed with diet and modifying eating behaviors. As prenatal nutritionists and moms, we understand that pregnancy can be challenging. Here are 8 tips to help manage morning sickness and feel better.
- Take your prenatal vitamin with food. Iron in prenatals can be tough to digest, and when your tummy is running on empty, that prenatal can cause more queasiness. Take your vitamins on a full stomach. Consider changing the time of day when you take your vitamin. Discuss your morning sickness with your ObGyn to consider a change in vitamins.
- Increase B6 consumption. Studies have found a connection between B6 and reduced nausea. You can increase your B6 consumption naturally with salmon, tuna (be aware of mercury content), chickpeas, leafy greens, and some fruits and vegetables. For supplement support, contact your ObGyn, midwife, or prenatal dietitian, as taking a B6 supplement can help with nausea.
- Have a protein-rich diet. High-protein foods and snacks can keep nausea at bay. Chicken, hummus, peanut butter or almond butter, grains (like beans, and lentils), cottage cheese, yogurts, and eggs can help reduce nausea and morning sickness. Studies show these foods increase a hormone called gastrin, which has a healthy side effect of reducing nausea.
- Smart snacks for nausea. It’s time to take out those saltine crackers and pretzels. Whole-wheat toast, dry cereal, and bagels are all standbys for nausea.
- Ginger tea is an age-old remedy. Buy ginger and slice it thinly. Pour hot water over it and let it steep for a few minutes. Likewise, try lemon slices. Both are tried-and-true remedies to nausea.
- Eat healthy snacks between meals. An empty stomach is morning sickness’ breeding ground. Keep nausea at bay with healthy snacks. Make sure you get protein in these snacks (yogurts, cottage cheese, peanut butter) to help with digestion. Eat several small meals, as opposed to three big meals.
- Keep hydrated. Sip on water with lemon slices. Drink cold or hot lemon or ginger tea. Make sure you’re getting enough liquids during the day to ensure you don’t get dehydrated. Dehydration can be dangerous during pregnancy for both you and your baby.
- Bone broth. We love bone broth. It is packed with nutrients (high in protein, is great for gut health, fights inflammation, and more) and has that salty flavor that calms nausea. It’s also great to replenish electrolytes and keep you hydrated. Dip your dry toast in the broth and know you’re getting a nutrient-packed snack or meal.
By modifying eating behaviors (eating more often) and making adjustments to your diet with the guidance of a prenatal dietitian, you can stave off nausea and get through those funky days of morning sickness. Again, if you are severely ill and just don’t get better, contact your doctor.
Crockpot Bone Broth Recipe
- 4-5 pounds of beef or chicken bones
- 2 onions, peeled and chopped
- 4 garlic cloves, peeled and smashed
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 tablespoons apple cider vinegar
- 2 bay leaves
- 1 tablespoon whole peppercorns
- Add the bones to the crock-pot.
- Add the onions, garlic, carrots, celery, apple cider vinegar, bay leaves, and peppercorns to the crock-pot.
- Pour enough water to cover the bones and vegetables.
- Turn the crock-pot on low and let it cook for 12-24 hours, depending on the type of bones you’re using. Skim off any foam or impurities that rise to the surface.
- Once the broth is done cooking, strain it through a fine-mesh sieve or cheesecloth into a large container or multiple smaller containers. Discard the solids.
- Allow the broth to cool to room temperature, then refrigerate for up to 5 days or freeze for up to 6 months.
Here are some of the key nutrients found in the bone broth recipe:
- Collagen: Collagen is a protein found in animal bones, skin, and connective tissue that is broken down during the cooking process to create gelatin. Gelatin is a source of amino acids that are important for healthy skin, hair, nails, and joints.
- Minerals: Bones are a rich source of minerals such as calcium, magnesium, and potassium. These minerals are important for maintaining strong bones and teeth, as well as regulating fluid balance in the body.
- Glucosamine and chondroitin: These compounds are found in the cartilage that lines joints, and are often used to support joint health. Bone broth can be a good source of these compounds, especially if it’s made with cartilaginous bones such as chicken feet or beef knuckles.
- Hyaluronic acid: This compound is found in connective tissue and is important for skin health. It’s also used in some cosmetic products to help hydrate the skin.
- Glycine: This amino acid is found in high concentrations in bone broth and has been shown to have anti-inflammatory effects. It may also be beneficial for improving sleep and reducing anxiety.