Top Tips for Reducing Nausea in Pregnancy
By Bonnie Burgess
Nausea during pregnancy is both a blessing and a curse.
On the bright side, nausea is associated with a lower risk of miscarriage[1]. On the other hand, anyone who has experienced pregnancy nausea knows that it’s uncomfortable at best. A vast majority of pregnancies experience nausea in the first trimester, typically between weeks 6-13. For about 25% it lasts into the second trimester, and for a few it can last through pregnancy.
Morning sickness, which can surge at any time of the day or night, is thought to be caused by increased hormones during pregnancy, including human chorionic gonadotropin (HCG) and increased estrogen. A wide variety of other factors may also play a role.
#1 tip for reducing nausea in pregnancy
My number one recommendation to anyone with nausea in pregnancy is simply – Do what you can!
Considering the circumstances of utter discomfort and fatigue, you don’t need to add guilt and excess stress, too. If you are vomiting, take your hydration seriously and replenish with electrolytes.
Food tips for reducing nausea in pregnancy
While there are many common nausea triggers in pregnancy, knowing which affects you personally allows you to work around the worst bouts of nausea.
Consider which of the following nausea triggers affect you, and try the associated experiments to tailor your diet.
1. Warm or hot food
- Stick with chilled food
- Keep your environment cool
2. Pungent food
- Eat chilled food
- Batch cook to avoid cooking smells
- Avoid smelling, or even seeing offending foods
3. Sweet food
- Eat sour foods
- Eat salty foods, especially seasoned with sea salt
4. Eating quickly
- Eat mindfully, paying attention to the act of eating
- Chew slowly and thoroughly
5. Drinking liquids with meals
- Hydrate away from mealtime with small, frequent sips
- Avoid liquid-heavy meals like brothy soups
6. Overeating
- Eat smaller, more frequent meals
7. Hunger
- Eat smaller, more frequent meals every 2-3 hours
- Start the day with a protein-rich snack, like nuts
- Ensure your meals have an element of protein, fat and fiber
- Add more protein to your meals
Supplements reducing nausea in pregnancy
- Magnesium can radically reduce nausea and vomiting in pregnancy.
400 mg daily as a supplement or as a topical oil - Vitamin B6 as a part of a B-complex or a quality prenatal supplement is well-studied to reduce nausea in pregnancy.
50-200 mg daily, depending on the degree of nausea - Vitamin C is another effective nutrient to incorporate.
150 mg twice daily
Herbal teas for reducing nausea in pregnancy
Herbal teas, especially ginger at 2 cups per day, can also help reduce nausea in pregnancy.
Other safe herbs to try are chamomile, red raspberry leaf and peppermint.
Acupuncture for reducing nausea in pregnancy
Acupuncture is a safe and extremely effective therapy for reducing nausea and pregnancy. Both studies[2] and clinical practice show symptoms can improve quickly.
Bonnie Burgess is a women’s health nutritionist and the founder of Burgess Wellness, where she supports fertility including assisted reproductive technology (ART) to pregnancy, postpartum, and perimenopause. With an evidence-informed and “food first” approach, Bonnie offers one-on-one personalized counseling through a 100% virtual consultancy. She is passionate about guiding clients to their wellness goals with sustainable behavior modifications spanning diet, lifestyle and supplementation for long-term impact.
About The Oldershaw Clinic:
We are an integrative health clinic specializing in fertility, pregnancy, and women’s health. If you live in the San Francisco Bay Area, we would love to work with you. We can answer your questions and help you get scheduled for your first appointment.
[1] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2553283
