Here are a handful of practical tips to help you get through the day-to-day nausea. These won’t necessarily get rid of the nausea, but help take the edge off (I’ve been there, I know how tough it can be, and I’m sending all the healing vibes your way!).
Magnesium
Magnesium relaxes the muscles, which can help reduce the gag reflex associated with vomiting. Also been shown to help reduce the risk of unstable blood sugar, which may increase the risk of nausea in pregnancy. You can try a magnesium supplement (I recommend magnesium glycinate or magnesium citrate if also experiencing constipation), and increase your consumption of magnesium-rich foods: pumpkin seeds, sunflower seeds, oats (sprouted is preferred for optimal nutrient absorption), spinach, cacao and chia seeds.
Vitamin B6
Avocados, bananas and pistachios are great sources of vitamin B6, as well as meat. Also an option to look for a supplement containing pyridoxal-5-phosphate and aim for 25mg every 8 hrs. B6 is usually included in your prenatal, so be sure not to exceed more than 100mg/day in total.
Ginger
Adding in ginger to your daily diet is proven to reduce nausea and vomiting. Try 1 tsp of freshly grated ginger with fresh squeezed lemon steeped in boiling water a few times a day.
Protein & Fat
Protein at breakfast is especially helpful for maintaining blood sugar balance throughout the day, which can help alleviate nausea. Once you can tolerate a small amount of carbohydrates (because I know breads and crackers tend to sit best during this time), try to follow it with a small portion of protein or fat-containing foods to stabilize your blood sugar, such as nuts, cheese, avocado, Greek yogurt, scrambled eggs, or beef jerky. Aim for 20g of protein per meal if at all possible.
Bone Broth
If you can’t stomach much food, try making bone broth a staple in your weekly meal prep. It is extremely nourishing, easy to digest and calming to the stomach. Opt for organic or homemade (check out this post on the benefits of bone broth and the recipe I use).
Eat small
Eat small, frequent meals or snacks. This helps prevent you from getting too hungry and your blood sugar dropping—all common nausea triggers. Try plain crackers, toast, but also cold fruit, sweet potatoes and rice.
And most importantly, don’t panic!
When my nausea was at its worst, I remember feeling nervous that I couldn't eat all the nutrient-dense foods that I knew were so important for my baby's development. But, I had to trust that my body could handle the demands and draw from my nutrient reserves for the short term. It did, the nausea eventually went away, and I had two very healthy babies despite an imperfect diet in my first trimester.
I’d love to hear your tips for managing nausea in pregnancy – real food or otherwise.
*This is for educational purposes only, and does not substitute for professional medical advice.
