How to Manage Morning Sickness During Pregnancy

Hi there and welcome! My name is Rebekah - Registered Dietitian specializing in sport, Certified Diabetes Educator, Certified Intuitive Eating Counselor, lover animals and being active, and mama to a toddler.

Pregnancy comes with all sorts of side-effects, sore muscles, aching back, reflux, fatigue... one that affects many moms, especially early on, is nausea and food aversion. This is a lovely side effect of changing hormones and as pregnancy progresses, can be due to the baby leaving less and less space for your stomach.

Often called morning sickness, it is most common in the first trimester, typically starting between weeks 4-9 and most see improvement by weeks 14-16. Some women may experience little to no morning sickness, while others battle with it for the entire pregnancy. In these more severe cases, deemed hyperemesis gravidarum, women are at risk of dehydration and weight loss and may require medical intervention. The big concern with morning sickness is the lack of appetite leading to poor energy intake, leaving you underfueled while also making the nausea worse.

Photo from: https://www.hackensackmeridianhealth.org/en/healthu/2024/04/22/morning-sickness-symptoms-and-when-it-stops

This can be so tricky to navigate so allow me to lend a hand. Here are 5 tips for managing morning sickness during your pregnancy.

1. Eat small meals, more frequently. Getting too hungry and overly full can both aggravate nausea - mitigate this with enjoying smaller meal, more often. Try to pair carbohydrates and protein together for a balance meal/snack that helps to keep blood sugars steady. Example:

   1. crackers and cheese

   2. apple with peanut butter

   3. cereal with milk

   4. muffin and cheese string

   5. Greek yogurt with granola

   6. toast with almond butter

   7. Trail mix
      

      

2. Fuel smart around your workout Have something small before workouts and be prepared with something to have right away post-workout. Similar to my previous suggestion, we want to avoid getting too hungry during and after your workout. Fuel up with an easy-to-digest carbohydrate snack before your workout.

   1. watermelon

   2. toast with honey

   3. rice krispie treat

   4. sport chews or fruit gummies

   5. graham crackers

   6. soda crackers
      

   Top up post-workout with a combination of carb and protein. a. smoothie with Greek yogurt or protein powder b. Greek yogurt and granola c. crackers and cheese d. glass of chocolate milk e. cottage cheese and fruit
   

   

3. Keep things BLAND and COOL When nothing sounds good - keep a stock of simple, bland foods in your home, your car, your office, your gym bag...if nausea is getting the best of you during your pregnancy, you will not want to go anywhere without your safe-snacks. Example: a. graham crackers b. soda crackers c. pretzels d. teddy graham crackers e. applesauce pouches Many pregnant women also struggle with the scent of certain foods increasing their nausea. In this case, lean on more foods you can enjoy cold as the smell will not be as strong:

   - salad and grain bowls

   - sandwiches

   - fruit and yogurt bowls

   - pasta salads

   - cereal with milk
   

4. Have a snack at your bedside

   Keep some of your simple bland snacks mentioned above, ready to go at your bedside if you struggle with nausea in the morning. Before you even get up, munch on a few crackers and have a few sips of water. This can help settle the stomach.
   

   

   Photo from: https://health.clevelandclinic.org/morning-sickness-10-tips-to-tame-your-turbulent-tummy-day-or-night

5. Have a hydration strategy

   Dehydration can be a real concern if morning sickness is making it difficult to eat and drink. As pregnancy progresses, your fluid needs go up, also increasing your risk of dehydration. Nausea can be made worse with dehydration but it can also be the last thing you want to think about when your stomach is doing flipturns. 

   To combat the nausea, sip on cold fluids regularly throughout the day (avoid gulping).

   Particularly when you are finding it difficult to eat, don't be shy to sip on some beverages that contain carbohydrates such as gingerale or apple juice.

   Some find that a warm ginger tea can be helpful in settling the stomach.

   If vomiting and unable to eat, you may benefit from a carb and electrolyte beverage. Above all, it's important to give yourself grace during this time. You may not be able to get up and do your morning workouts as you planned. You may be eating more soda crackers and pretzels than anything else.This is all okay. Listen to your body and fuel your body in the best way you can. A body fueled by soda crackers and applesauce is better than an underfueled body.

   
   

Ready to Level Up?

Are you an active mom-to-be questioning how to fuel your body through pregnancy, check out my new program: Fueling Motherhood: Pregnancy Edition. In our weekly live group calls, we will go over the ins and outs of nourishing your body during pregnancy, answering all your nutrition-related questions. Fuel your body with confidence during pregnancy while joining a community of active mamas just like you. Secure your spot in our next cohort today!

You’re already putting time, money, and energy into your sport. Make sure you’re fueling that effort the right way, especially for big life changes! Investing in a sport dietitian isn’t just about food - it’s about maximizing your performance, health, and confidence.

Are you ready to take the next step in honing in your nutrition strategies for your active lifestyle? Connect with me to book your FREE DISCOVERY CALL and let's get started!

Are you an athlete, parent of an athlete or a coach? Sport nutrition is often a missing piece of the performance puzzle for young, developing athletes. Check out my other biz, BUILT TO PERFORM, and see how we can help you educate and support your team. From nutrition education sessions to being on the ground at training camps and competitions. We are here to help take the guesswork out of nutrition.