Morning sickness affects alot of women, up to 85% of women to be exact. Hyperemesis gravidarum (HG) also affects alot of women and it is the most common cause of hospital admissions during the first trimester.
Some common characteristics of morning sickness includes dehydration, nausea and vomiting, electrolyte imbalances, nutritional deficiencies, weight loss, increased thirst, metabolic imbalances and abnormal liver function tests.
Before we dive deep into some great dietary management techniques for morning sickness lets establish the basics:
First up avoid offensive smelling foods and those that make you nauseous.
It’s also best to eat cold food due to the decreased smell and taste.
It’s also great to consume electrolyte containing drinks such as hydralyte or coconut water.
Eat small meals or snacks every 2-3 hours, keep hydrated and only drink small amounts continuously away from meals.
Changes of blood sugar levels and feelings of fullness increases nausea and vomiting. Therefore aim to stay in bed until you have consumed a dry snack, bread, crackers etc. Have your go to snack next to your bed the night before as this will decrease the chances of feeling dizzy upon standing which increases nausea and vomiting.
Aim to eat protein and omega 3 sources when you can. Protein and omega 3’s assist with stabilising blood sugar levels as unstable blood sugar levels cause an increase of nausea, vomiting, anxiety and irritability. Some great sources (only eat what you can tolerate) includes chicken, meat, nuts, seeds, legumes, lentils, tofu and fish (no more than two times weekly allowed during pregnancy).