Morning sickness affects many newly pregnant women and causes nausea and vomiting. Food aversions are also common with morning sickness. Jonny Bowden and Allison Tannis, authors of "The 100 Healthiest Foods to Eat During Pregnancy: The Surprising Unbiased Truth about Foods You Should be Eating During Pregnancy and Probably Aren't," note that there are several ways to help prevent your morning sickness, including eating certain foods. Add a few of these foods and you may alleviate your symptoms.
Whole Grains
Whole grains are rich in fiber, which may help prevent the nausea and vomiting that are the hallmark symptoms of morning sickness, Bowden and Tannis note. Eat a slice of whole wheat toast or a whole grain English muffin for breakfast. A bowl of oatmeal with almonds is another high-fiber breakfast that may help prevent morning sickness. If you suffer from morning sickness symptoms throughout the day, eat a peanut butter sandwich on whole grain bread for lunch or a serving of whole grain pasta with vegetables to increase the amount of fiber in your diet. Other high-fiber foods include whole grain bagels, brown rice and fruits and vegetables such as pears, raspberries and broccoli.
Baked Potato
A baked potato is a bland food that may help prevent your stomach from becoming upset, Karen J. Carlson, Stephanie A. Eisenstat and Terra Diane Ziporyn, authors of "The New Harvard Guide to Women's Health," report. A small baked potato without butter or sour cream can help settle your stomach so you do not experience the nausea and vomiting that often accompany a new pregnancy. Avoid eating the peel of the potato because it may contribute to an upset stomach. A peeled apple may have similar preventative effects on your symptoms of morning sickness.
Ginger
Ginger has a powerful stomach calming effect and can help prevent symptoms of morning sickness, Carlson, Eisenstat and Ziporyn note. Fresh peeled ginger can be added to many different foods or baked into bread or muffins. Ginger ale may also offer some relief, but consume it in moderation because it is high in sugar and calories. Steeping fresh ginger in boiling water to make a hot ginger tea is another way to help prevent symptoms as well. Health food stores offer powdered ginger caplets that can be taken to prevent morning sickness symptoms, but consult your doctor before taking them to make sure they are safe for you and your pregnancy.
References
- "The 100 Healthiest Foods to Eat During Pregnancy: The Surprising Unbiased Truth about Foods You Should be Eating During Pregnancy and Probably Aren't"; Jonny Bowden and Allison Tannis; 2009
- "The New Harvard Guide to Women's Health"; Karen J. Carlson, Stephanie A. Eisenstat and Terra Diane Ziporyn; 2004
