The early stages of pregnancy can be quite exciting, but they can also prove to be a tumultuous time for your stomach. Morning sickness is the nausea many pregnant women feel. It is an unpleasant side effect that may or may not be followed by vomiting. Some women never experience it, whereas others can be sidelined by it all day and for many weeks.
For most women, morning sickness eases up as they enter the second trimester, but for others, morning sickness can last throughout the pregnancy. Whether you’re battling with nausea every day or just occasionally, here are some tasty, easy recipe suggestions to help settle your stomach while providing you with important nutrients and calories.
7 Morning Sickness Remedies
As you search for foods you can eat, remember that everyone’s body is different. Some ingredients may settle your stomach, but cause your friend to gag. You may also find that foods you could stomach in an earlier pregnancy are unbearable in your current one.
Take note of any food aversions and avoid foods with strong odors. Eating smaller meals more frequently throughout the day may also help.
If your nausea is so bad that you are vomiting multiple times a day, speak with your doctor. You may be suffering from hyperemesis gravidarum, an extreme form of morning sickness.
Ginger is a common home remedy for nausea. Anything from ginger ale to candied ginger to boiling fresh ginger in water with a bit of sugar can help fight your nausea. Some women also find that carbohydrates are easier to eat when suffering from morning sickness.
What’s so Great About Ginger?
These cookies are a great mix of ginger and carbohydrates. Plus, it’s an easy to portion out cookie which helps you avoid eating too many. Throw a couple in a plastic baggie and keep them in your purse to munch on when nausea hits.
Remember that eating for two does not mean eating enough calories to satisfy two adults. If you begin pregnancy at a normal weight, you do not need to consume any extra calories in your first trimester. Once you enter your second and third trimesters, it is recommended that you consume approximately 300 extra calories a day. Calories can add up fast, so be careful to limit your cookie consumption.
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Some women find that lemonade helps settle their stomach. As an added bonus, lemonade is packed with vitamin C. Vitamin C is known for its antioxidant properties and it can improve your body’s ability to absorb iron from plant-based foods.
Homemade lemonade is a great alternative to store-bought lemonade. Not only is it easy to make, but also you can control the amount of added sugar. Try making a batch with less sugar than the recipe calls for and add more to taste.
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Not only are popsicles a great treat, but they’re easy to make. You can also make them in bulk so you always have one on hand when nausea strikes.
These cool pops are filled with nutrient-rich fruits and yogurt. Yogurt is a great source of calcium and it can help to neutralize stomach acids.
Feel free to play around with the fruits in the recipe. For example, if blueberries aren’t your thing (or if you are having a strong aversion to them), try using raspberries instead.
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Alcoholic mojitos may be off the menu for the better part of the next year, or longer if you plan to breast-feed, but you can still enjoy this refreshing, alcohol-free salad.
Chopping up the watermelon may take some time, but watermelon is another home remedy for nausea. This melon also has high water content that can help alleviate dehydration. Plus, watermelon is a low-calorie and low-fat food, making it a great choice for a snack or side dish. Make sure to buy pasteurized feta cheese for this recipe to avoid bacteria that could endanger your baby.
Tip: If you’re short on time, buy precut melon from your local grocery store.
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For something with more sustenance, try this Greek lemon soup. The four main ingredients — chicken stock, eggs, lemon, and rice — will be gentle on your sensitive stomach, but satisfying enough to fill you up.
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Whip up this sweet dip and pair it with apple slices for a quick snack. And because nut butters and yogurt are packed with protein, it’s a treat you can feel good about eating. You may even want to add this into the rotation after pregnancy. It makes a great, healthy snack option for kids.
Tip: If you are having aversions to meat, adding nut butters or yogurt to your diet may help you meet your daily protein requirements.
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What do you get when you blend coconut water, oatmeal, banana, almonds, honey, and ginger? A delicious, hydrating smoothie that’s perfect for breakfast or any other time of day.
Coconut water is naturally hydrating and contains five electrolytes that your body needs: potassium, sodium, magnesium, phosphorous, and calcium. Morning sickness can lead to dehydration, so use this recipe to help you stay refreshed.
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For a hearty start to your morning, make a batch of these banana oat muffins. They take only 30 minutes to make and they’ll fill you up while also easing your stomach. Bananas are a great source of potassium and iron, and the combination of molasses, vanilla extract, and brown sugar provides just the right amount of sweetness.
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Soup isn’t just for colds. This roasted vegetable soup recipe is simple to prepare, making it an excellent freeze-ahead meal. Carrots are filled with vitamin A, and are a good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6, and vitamin C.
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As previously mentioned, ginger is known as a top-notch, anti-nausea remedy. The lemon oil in this recipe helps to balance the sharp flavor of ginger and adds some nausea-reducing effects of its own. Try eating two chews, every two to four hours as needed, or up to eight per day.
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Are you tired of only sipping on tea to curb your nausea? This simple recipe for protein balls can help you add more protein to your diet. Protein is also recommended for women experiencing morning sickness.
Don’t be turned off by the protein powder in these protein balls. The nut butter and honey offset the unpleasant, chalky taste that protein powder can sometimes leave behind.
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For women who find nausea relief from sour foods, recipes with green apples can be a great alternative to sour candies. This recipe adds Granny Smith apples to grilled cheese for a tart, filling meal.
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Traditional cocktails may be off the menu for now, but this alcohol-free beverage is so tasty, you won’t feel like you’re missing out during happy hour. Made with carrots, lime juice, ginger, and coconut milk, this lactose-free mocktail is also a great option for people with a sensitivity to dairy.
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Packed with protein, beans are a sure way to get the nutrients your body needs, but they’re also bland enough to not irritate your stomach. This refried bean recipe is also bound to be a hit at your next Mexican or Tex-Mex fiesta.
Tip: Canned foods are often loaded with sodium. Making homemade versions of your canned favorites is a great way to reduce your sodium intake.
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When you’re feeling nauseous, the last thing you want to think about is what to cook or eat. These recipes, many of which can be made ahead, are quick enough to prepare when you’re pressed for time. And chances are, you’ll still be making them after pregnancy simply because they’re delicious and easy.
