7 Tips for Navigating Nausea During Pregnancy
Pregnancy nausea can be an overwhelming challenge, especially if you’re navigating recovery from an eating disorder. As a dietitian and fellow mom, I want to validate how tough this can feel and offer compassionate, practical tips to support you during this season.
1. Prioritize Gentle Nutrition
When nausea strikes, eating may feel impossible. Focus on small, manageable options:
Dry foods: Crackers, pretzels, or dry cereal.
Simple fruits: Bananas, applesauce, or melons.
Liquids: Broths, smoothies, or milk if solid foods are challenging.
Protein snacks: String cheese, yogurt, or peanut butter on toast.
Tips:
Eat small, frequent snacks to keep your energy & blood glucose steady.
Avoid letting your stomach get too empty, which can worsen nausea.
Don’t stress about nutrition; even small amounts of food can make a difference.
Looking for more snack ideas? Check out our postpartum handout
2. Don’t Fear “Safe Foods”
Pregnancy often shifts food preferences. Lean into the foods that feel comforting, even if they’re not your “usual” choices. I know for me it was sour candy. Give me all the sour gummy worms!
3. Hydration Matters
Staying hydrated is crucial but can be difficult when nausea strikes. Try these ideas:
Sipping water or herbal teas, like ginger or peppermint.
Adding fruit slices (like lemon or cucumber) to water for flavor.
Opting for hydrating snacks, like popsicles or watermelon.
Trying electrolyte drinks
4. Gentle Remedies
Natural remedies may provide relief:
Ginger chews or ginger tea.
Peppermint tea or candies.
Sour candy
Vitamin B6 or magnesium supplements (consult your healthcare provider first).
* Remember to avoid nutrition advice from social media and your aunt Karen. Consult with a professional!
5. Shift Eating Times and Environments
Making small adjustments to when and how you eat can make a big difference:
Have a small snack, like crackers, before getting out of bed in the morning.
Choose cooler or room-temperature foods, like yogurt or smoothies, which can feel more palatable.
Avoid strong smells by eating in well-ventilated spaces.
6. Be Kind to Yourself
If nausea leads to having limited food choices, remind yourself this is temporary. Meeting your body where it’s at is an act of self-care, not failure. Focus on what you can manage today without judgment.
7. Seek Support
Talking with a dietitian who understands pregnancy can be invaluable. They can provide tailored guidance and encouragement, ensuring you and your baby’s nutritional needs are met compassionately.
You’re Doing Enough
Remember, this phase doesn’t have to look perfect. Your worth isn’t tied to what or how you eat. You’re doing your best, and that’s enough.
Emilee Young is an eating disorder dietitian and founder of Embrace Nutrition Counseling. She supports all ages and genders in healing their relationship with food and embracing their natural body size. She specializes in binge eating disorder and works from a Health at Every Size and Intuitive Eating framework.
Eating Disorder & Perinatal Nutrition Therapy
Embrace Nutrition Counseling provides virtual nutrition counseling to residents in Virginia, DC, and Maryland. Including Tyson’s Corner, Vienna, McLean, Fairfax County, and Falls Church, Virginia
Services offered include support for: Binge Eating Disorder, Anorexia Nervosa, Bulimia Nervosa, Other Specified Eating Disorder, ARFID, Prenatal and Postnatal Nutrition.
