More than half of all women who become pregnant experience some form of morning sickness, according to the American Pregnancy Association. Women who experience any form of nausea during pregnancy are said to have morning sickness, even if the nausea does not occur only in the morning or if vomiting is not present. Dietary modifications can help reduce feelings of nausea, but always contact a doctor if you have questions or concerns.
Frequency
Eating small meals frequently is one way to avoid feelings of nausea. Instead of eating three large meals a day, eat five or six small meals and plenty of snacks. In addition, eat something before getting out of bed in the morning, particularly if this is the time of day when your feelings of nausea are at their worst. Going too long without eating may trigger morning sickness.
Foods to Eat
Bland foods high in nutrients are good food choices to eat while pregnant. The so-called BRAT diet, which consists of bananas, rice, applesauce and toast, may help ease feelings of morning sickness. Other bland foods that may help include plain potatoes, clear soups and crackers. In addition, ginger, lemonade, watermelon and salty potato chips may also help settle your stomach.
Foods to Avoid
Foods that contain large amounts of fat, sugar or dairy may trigger nausea or vomiting during pregnancy. Spicy food may also prove intolerable. In addition, some pregnant women develop specific food aversions, where even the smell of a particular food may lead to nausea or vomiting. Avoid all foods that have previously triggered nausea or vomiting until you feel your morning sickness has improved.
Considerations
Some pregnant women worry about how their unborn babies will be affected if they are unable to maintain a well-balanced diet due to their nausea. While you should try your best to eat healthy and nutritious foods whenever possible, it's always a good idea to take a prenatal vitamin each day to ensure that you and your baby are receiving the appropriate nutrition. If you have trouble keeping even your prenatal vitamin down, contact your doctor.
Warnings
If you have severe morning sickness, contact your doctor instead of trying to relieve your symptoms through your diet. Signs that your morning sickness could be a sign of a more serious problem include vomiting more than four times a day, vomiting blood, losing more than two pounds and having difficulty keeping fluids down, according to the American Academy of Family Physicians.
