Eating for Pregnancy Discomforts

. 2 min read

While a nutritious and well-balanced eating plan is recommended during the pregnancy, it’s not always simple to follow. Most women experience some degree of nausea or morning sickness, food reactions, gas, constipation and bloating and other symptoms during pregnancy. During those times, eating strategies may need to focus more on reducing these symptoms. Talk to Planko to get your personalized plan based on your symptoms.

Nausea or Morning Sickness

  • Eat small, frequent meals to help keep blood sugar stable and prevent nausea from occurring.
  • Take it slowly, the more you chew, the less work your stomach has to do.
  • Stay well hydrated by drinking plenty of water.
  • Avoid foods with strong odors, including spicy and greasy foods that trigger nausea
  • Eat drier, plain foods such as white rice, dry toast, or a plain baked potato instead of richer, creamier foods
  • Sniffing ginger or lemons, or drinking ginger ale or lemonade which can help ease the feeling of nausea

Gas, Bloating, Constipation and Hemorrhoids

  • Consume a steady intake of dietary fiber from whole grains, beans, nuts, seeds, fruits and vegetables.
  • Stay hydrated. Aim for 8 to 12 glasses of water or other caffeine-free beverages every day.
  • Maintain a low-impact exercise routine, unless your physician advises against it.

Heartburn and Indigestion

  • Focus on small meals throughout the day instead of large ones, to reduce the amount of volume at one time.
  • Don’t eat and drink at the same time, too much fluid mixed with too much food will distend the stomach, aggravating heartburn.
  • Limit trigger foods, such as caffeine, fizzy drinks, spicy, greasy or highly acidic foods.
  • Maintain good posture and avoid laying down for three hours after eating.

Proper nutrition can be a game changer during pregnancy, offering a break from some of the most unpleasant symptoms while giving your baby a healthy head start. If you’re unsure whether your food choices are meeting yours and your baby’s nutritional needs, consider talking to Planko.


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