Today's guest post comes from Misti Buie, a local Austin mama and certified nutritionist who is passionate about helping other women improve their relationship with their bodies and live a life of wellness and health. You can catch her around AustinBorn teaching DIY Baby Foods for our AustinBaby workshop series!
This blog post could also be titled "How to Survive Morning Sickness." It's the worst, right?! How awesome would it be if morning sickness was confined to the hours of 7am until 11am? You’d have the rest of the day to feel great! More than half of pregnant women experience nausea and vomiting, which can occur anytime between morning and evening, at least once during their pregnancy. Eating nutrient-dense foods is key to a healthy pregnancy, but that can be difficult when coping with the symptoms of morning sickness. Morning sickness is a vicious cycle: eating makes you nauseous, but not eating makes you nauseous. And let’s not forget the bouts of acid-reflux after eating certain foods. I really wish I was writing about the one-size-fits-all magic solution to eliminate morning sickness, but unfortunately, it doesn't exist. However, I can share some tips to help find what works best for you. Some suggestions for minimizing morning sickness are related to diet, but it can be challenging to eat healthfully when you feel nauseous or are unable to keep food down.
The two most common suggestions are to eat small meals throughout the day and to consume ginger. That’s not always easy when neither appeal to you. Being in tune with your body is crucial to identify what triggers nausea and vomiting. Try to eat something small like a food bar, a few crackers or a piece of toast with an avocado spread first thing in the morning, even if you’re not hungry. It’s important to keep food in your belly because nausea is more likely to occur when your brain discovers your belly is empty. Staying hydrated is important as well, especially if you experience vomiting. While choosing nutrient-dense foods such as fruits and vegetables is ideal, go ahead and feed your cravings if it means easing your symptoms.
The following snacks may ease nausea:
Crackers & cheese
Pretzels & almond butter
Dried fruits & nuts
Fruits/vegetables such as apples, pineapples, or melons & radishes, cucumbers or celery
Ginger or peppermint teas
Snack Bars, such as Bearded Brothers, Larabars, Thunderbird
Sipping on smoothies, broth, lemon or coconut water
Other ways to ease morning sickness unrelated to eating or drinking are:
Motion sickness bands
Getting fresh air
Wearing comfortable clothes (go ahead and switch to elastic-banded pants!)
Fortunately, morning sickness tends to ease up as your pregnancy progresses. Hang in there, mama! If you have concerns about your morning sickness, speak to your healthcare practitioner.