Morning sickness refers to nausea that occurs while a woman is pregnant. Contrary to its name, such nausea can occur at anytime throughout the day. According to the Mayo Clinic, an estimated 50 to 90 percent of pregnant women experience morning sickness, most commonly during their first trimester. Certain foods and dietary habits may help pregnant women manage or prevent morning sickness. In cases of severe nausea or vomiting, pregnant women should seek medical guidance.
High-Carbohydrate, Low-Fat Foods
Foods high in carbohydrate content and low in fat are easily digested and recommended for women experiencing morning sickness. Examples of such foods include bread, English muffins, bagels, hot or cold cereal, crackers, tortillas and other flour or grain-based baked goods. Whole grain varieties of these foods provide richer amounts of nutrients, such as folate, than refined or processed foods. If depending on refined carbohydrate foods only, prenatal vitamins are particularly important as a means of maintaining proper nutrient intake.
Salty Foods
Salty foods, such as salted crackers, popcorn, pretzels and baked chips, provide carbohydrates and sodium, which may reduce nausea in some pregnant women. To prevent nausea, the Mayo Clinic suggests eating a small amount of crackers or another easily digestible food first thing in the morning, then consuming small amounts of such foods throughout the day. Crackers and pretzels also come in whole grain varieties. Popcorn is a whole grain on its own. Air-popped or low-fat popcorn is recommended over buttered popcorn and other high-fat salty foods, such as fried potato chips, as these foods may exacerbate nausea.
Ginger
Ginger is a plant and cooking spice known for its helpfulness in treating the common cold, flu-like symptoms, headaches, painful menstrual periods and nausea. According to the University of Maryland Medical Center, 1 g of ginger consumed daily for a maximum of four days may help reduce nausea and vomiting associated with pregnancy. Foods and beverages that contain ginger, such as ginger ale, ginger candies, ginger cookies and foods seasoned with ginger, are milder and may help women experiencing morning sickness for longer periods of time. In rare cases, excessive amounts of pure ginger root or extract have been shown to cause side effects, such as diarrhea, heartburn or indigestion.
