What foods should you choose to combat nausea during pregnancy?

Nausea, which is often simplified and considered a normal sign of pregnancy, affects 50 to 90% of pregnant women.

During the first trimester of pregnancy, eating certain foods such as ginger helps fight them naturally.

Be careful, if you have severe nausea and vomiting, it is better to seek advice, as this may be hyperemesis gravidarum, which affects about 4% of expectant mothers.

This hormone, called GDF15, is responsible for nausea and vomiting during pregnancy. It is produced by the fetus and has been the subject of research by scientists at the University of Cambridge, researchers from Scotland and Sri Lanka. Published December 2023 in a scientific journal Nature, the results could pave the way for treatment. In the meantime, pregnant women can eat certain foods to reduce symptoms.

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Is ginger the best anti-nausea food?

Today, ginger is the only natural, side-effect-free treatment for nausea during pregnancy officially recognized by the World Health Organization. According to a 2016 study by a group of Canadian researchers, ginger relieves nausea and vomiting in one in three women.

Ginger is recommended to prevent seasickness. It is a good alternative to anti-nausea medications. It can be consumed in different forms: candied, grated, powdered or infused.

Herbal teas based on ginger help protect against vomiting. It can be combined with lemon, which also has anti-nausea properties. Prepare a thermos and drink herbal tea regularly to relieve nausea and keep your body well hydrated.

Fruits that relieve nausea during pregnancy

No fruit really combats nausea during pregnancy. However, some of them mitigate the consequences. Instead, eat citrine fruits such as orange, tangerine, lemon or grapefruit. And to reduce excess acidity in the stomach, there is nothing better than bananas.

Since it’s best to separate meals and eat small amounts to avoid nausea, you can eat dried fruits, such as dried apricots, at snack time. It is preferable to choose sulfite-free fruits purchased from organic stores.

For their part, nuts (almonds, hazelnuts, walnuts, etc.) are included in the recommendations of the French Public Health Service. Sources of microelements, vitamins and proteins, they are well absorbed.

What can you eat while craving?

Easily digestible, white rice cooked in water remains a safe option to include on your menu. It is eaten in small quantities to better stabilize the stomach without irritating it. But gourmets risk going hungry.

For food cravings, salty cookies like chips and pretzels remain effective options. You can also snack on crackers or toast. All of these products, recommended by The Ottawa Hospital, feature prominently in the booklet for pregnant women. However, be careful with excess salt, as it increases the risk of hypertension in the expectant mother.