Nutrition Tips for Morning Sickness

Morning sickness affects up to 80 per cent of pregnant women, typically during the first trimester between weeks 6 and 14. Despite its name, nausea can occur at any time of day. While the exact cause is linked to rising hCG hormone levels, nutritional strategies can significantly reduce its severity and frequency.

The challenge with morning sickness is that it often makes eating difficult precisely when your baby needs consistent nutrients for early development. Finding foods you can tolerate, eating in patterns that minimise nausea, and ensuring you stay hydrated are the three pillars of managing nutrition during this uncomfortable phase.

Ginger is one of the most scientifically supported natural remedies for pregnancy nausea. Ginger tea, ginger biscuits, or small pieces of fresh ginger steeped in warm water can provide noticeable relief. Sipping on adrak chai (ginger tea) made with fresh ginger and minimal milk is a popular Indian remedy that many women in Visakhapatnam find effective.

Cold and bland foods are often better tolerated than hot, spicy, or strongly flavoured dishes. Chilled curd, plain khichdi, dry toast, crackers, and cold fruit slices tend to be easier on a sensitive stomach. Lemon or nimbu can help as well; inhaling the scent of fresh lemon or sipping diluted nimbu pani can settle nausea for many women.

Peppermint, whether as tea or simply the aroma from fresh leaves, has a calming effect on the digestive system. Saunf (fennel seeds) chewed after meals is a traditional Indian digestive aid that may also help reduce nausea.

An empty stomach is one of the strongest triggers for morning sickness. Keep dry crackers, rusk, or plain biscuits on your bedside table and eat a few before getting out of bed in the morning. This helps stabilise blood sugar levels and reduces the wave of nausea that often accompanies rising.

Eat small, frequent meals every two to three hours rather than three large meals. This approach prevents your stomach from becoming either too empty or too full, both of which can trigger nausea. Separating liquids from solids can also help. Drink fluids between meals rather than during meals to prevent your stomach from feeling overly full.

During severe morning sickness, focus on whatever foods you can keep down, even if your diet temporarily lacks variety. Starchy foods like plain rice, idli, upma, and poha are generally well tolerated. If vegetables trigger nausea, try consuming them in blended soups or mixed into dough for chapatis where they are less noticeable.

Protein-rich snacks like boiled eggs, peanut butter on toast, or a handful of roasted chana can help reduce nausea as protein stabilises blood sugar. If you cannot eat much solid food, nutrient-dense liquids like buttermilk, coconut water, and thin dal are valuable alternatives. Your prenatal vitamin is especially important during this time to cover nutritional gaps.

Most morning sickness resolves by the end of the first trimester and, while unpleasant, does not harm your baby. However, a severe form called hyperemesis gravidarum, characterised by persistent vomiting, inability to keep any food or water down, weight loss exceeding 5 per cent of pre-pregnancy weight, and signs of dehydration, requires medical intervention.

If you are unable to eat or drink for more than 24 hours, notice dark urine, feel dizzy or faint, or are losing weight, contact your obstetrician at Heamac Healthcare in Visakhapatnam immediately. Treatment may include anti-nausea medications, intravenous fluids, and nutritional support to ensure both your health and your baby's development are protected during this challenging phase.