7 foods to eat if you have morning sickness

by Aimee Jakes |

It may feel counterintuitive, but certain foods can help alleviate morning sickness symptoms - it's just knowing which ones to eat

The second you see double blue lines, you're encouraged to fill your plate with healthy and nutritiously-dense ingredients, however, if you're experiencing morning sickness, it's can be the last thing you feel like doing!  However, skipping meals can make morning sickness worse.  'Low blood sugar and the associated hunger pangs trigger nausea'  says Nutritionist Rosie Letts, founder of Rosie Letts Nutrition.

Here are the nutritionist-approved foods that can help with morning sickness, plus some top tips on how you can ease symptoms...

7 foods that help morning sickness

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1) Anything cold

Take solace in your freezer drawer and snack on cold treats to get you through morning sickness. As tempting as it is, we're not suggesting to gorge on Ben & Jerrys cookie dough ice cream for four months (though a little bit of what you fancy never hurt anyone!)

"Ideally homemade ice lollies or frozen yogurt. Hot food is more likely to contain an aroma that triggers your gag reflex." explains Rosie.

Check out Rosie's Vanilla, blueberry and greek yogurt ice lollies recipe, here.

Further tips which can help:

1. Eat little and often: Low blood sugar and the associated hunger pangs trigger nausea, so it is best to eat something as soon as you wake up and then frequently throughout the day to avoid the feeling of hunger. Crackers or toast should be enough to settle your stomach when you cannot keep other foods down.

2. Stay hydrated: Drink at least two litres of water daily to stay adequately hydrated, and more if you are vomiting. During pregnancy, it is important to drink small amounts of water throughout the day, and you may even find sparkling water more soothing on the stomach than still water. Top tip: if you are suffering from morning sickness, you may be losing key nutrients. As such, replenish your body with an isotonic drink or coconut water to replace lost electrolytes.

3. Get a good night’s sleep: Try to sleep for at least 8 hours per night and rest whenever you feel tired. When you are tired, you are more likely to feel nauseous.

4. Vitamins can make you feel worse! Take any vitamins and other supplements with food and plenty of water. If these are taken alone, the nutrients can overwhelm your digestive system and exacerbate your feeling of nausea.

5. Avoid fatty and spicy foods: Some women find that these food groups intensify morning sickness, so it is best to avoid these during pregnancy.

Meet the expert: Rosie is a qualified and registered Bristol nutritional therapist with a first class degree from The University of Westminster. As an avid foodie and prolific recipe developer, she is responsible for developing menus at some of Bristol and London’s most celebrated eateries. Visit Rosie's site rosielettsnutrition.com, for expert tips and recipes.

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