Morning sickness is a real curse in early pregnancy. It can take away the enjoyment and excitement of early pregnancy. There are many ideas about what to eat if you are suffering from morning sickness. Below you will find some of the most useful dietary tips to help reduce nausea, vomiting, food aversion and food cravings in pregnancy



?Your sense of smell is heightened during pregnancy and has a strong role to play in morning. Cold food have less odour and therefore is less likely to set off nausea and vomiting

?Research has proven that blood sugar has an impact on morning sickness. By keeping your blood sugar stable you are less likely to suffer from nausea and vomiting. Having a good sized portion of protein at each meal will help to maintain your blood sugar levels. Having a protein snack before you go to bed and if you wake during the night will alleviate sickness on waking

?Blood sugar rises quickly when you consume sugary food and then falls. The rise and fall can trigger nausea and vomiting. To prevent this avoid fruit juice, sugary snacks, cereals and white flour.

?Frequent, small protein based meals will help keep nausea at bay.

?It might seem that your meals are not very balanced. If you are able to keep it down, then don't worry too much. You can go back to a more balanced diet once the sickness disappears.

?Put a snack next to the bed at night so that you can eat it 20 minutes before you get up (hopefully you won't need to run to the loo)

?It is harder to digest fatty food and it will help to avoid these foods. Other trigger foods include, rich, spicy, acidic and fried foods

?Don't let yourself become dehydrated. Try to drink little and often. Large amounts of fluids gushing into your stomach will only increase your feelings of nausea. Soups, cool drinks or herbal tea will all help you do not have to limit yourself to water. If you are going to be sick it is much better to have some fluid in your stomach. If you are vomiting frequently try to sip an isotonic sports drink as it will restore your blood sugar, glucose and electrolyte balance ( if it is excessive do contact your health care provider)

?Consider taking your prenatal vitamins at dinner time or just before you go to bed. Your body can handle it much better later in the day and is less likely to trigger nausea or vomiting. Sometimes iron supplements either on their own or part your normal prenatal can be harsh on your digestive system so consider reducing the amount. As soon as the nausea has passed you can increase the amount again. You have a history of anemia then do reduce your iron supplementation without first discussing it with your healthcare provider.

?Ginger tea can be helpful as well as chewing raw ginger. It is worth trying any ginger based product such as ginger candy, ginger beer and stem ginger biscuits.

?As obvious at it might seem avoid any food (or situation) that you find triggers your nausea

?Brewer's yeast capsules work for some mums to be.

?Research suggests that vitamin B6 helps to reduce morning sickness. You will find vitamin B6 in grains, cereals, legumes, eggs, fish, nuts and avocados.

?Lemon can be very helpful when hit by a wave of nausea. Cut a lemon into quarter and with suck on it or sniff it when you are feeling sick,

?Mint tea and mint chewing gum can be very calming to the digestive tract. Chewing gum can help if excessive saliva is a problem.

Overall it is best to listen to your instinct. It is there for a reason. If you are driven to eat a certain food, then eat it. If the thought or smell of a food makes you feel sick then it is best avoided. Try to be as balanced as possible but do not worry if you cannot. If you are unable to keep anything down it is important to speak to your health care provider.