Marika Day: My top 5 realistic tips for managing morning sickness

ARTICLE

1 September 2024

4 min read

AIA Eat Well ambassador and Accredited Practising Dietitian Marika Day shares her tips for managing morning sickness – and maintaining good nutrition even when all you can stomach is buttered toast.

If you’re pregnant, you’ve probably realised that ‘morning sickness’¹ is not limited to the morning (how fun!). The sense of nausea and vomiting tends to come on at any time, particularly in the first trimester, and last for as long as it wishes.

In Australia, more than 70% of pregnant women get morning sickness². And the degree to which you experience it can vary. You may have it for one pregnancy and not the next. You might experience it very mildly or, in some severe cases, it may be diagnosed as hyperemesis gravidarum³.

So how do we manage it – and maintain our nutrition – when we feel so awful?

To be honest, we do the best we can. And sometimes that might mean a day eating buttered white toast or salt and vinegar chips instead of a stir-fry you just won’t stomach. While it’s a good idea to follow the Australian Dietary Guidelines for pregnancy⁴, there’s no such thing as ‘eating perfectly’ during pregnancy.

Here are my top five realistic tips to keep nausea under control while still nourishing and looking after your body.

Snack regularly

It might sound counterintuitive, but an empty stomach can trigger nausea.

Avoid going for long periods of time without food in your belly. Eat small, regular meals throughout the day. Keep readymade snacks nearby, whether that’s in the car, in your bag, or beside the bed so you can nibble on a biccie before you even shower and dress.

The AIA Vitality Eat Well Guide includes some budget-friendly and travel-ready homemade snack recipes, like choc mint bliss balls, granola bars, and herbed crispy chickpeas. Other quick snack ideas are banana sandwiches, cheese toasties, yoghurt on fruit pieces, or a fruit smoothie if you can’t keep food down.

Roll with the cravings, and choose plain and salty

In my pregnancy, I found that meal planning and prepping in my first trimester was pointless because what I felt like eating, and how sick I felt, changed by the minute. If you have a random craving for something that you feel might actually sit well in your stomach, go with the flow. Just avoid high-risk foods (like raw seafood and alcohol) and try to say no to greasy and spicy foods, if you can – there’s absolutely no risk to your baby, but they could cause heartburn or indigestion for you. And always remember to stay food safe.

When nausea sets in, small amounts of dry salty foods – like rice crackers, potato chips, pretzels, buttered toast, and vegemite toast – can help to settle the stomach and start to restore any salt lost through vomiting. Just keep in mind that it’s a good idea not to overdo your intake of salt. Studies have shown that ginger can help prevent nausea⁵, too, so try keeping ginger lollies, ginger nut biccies, ginger ale, or non-alcoholic ginger beer on hand.

Hydrate, hydrate, hydrate

During pregnancy, your body needs more water to produce more blood, support your baby’s blood circulation, and form amniotic fluid⁶. Getting enough water is also essential to replace lost fluids if your morning sickness leads to vomiting.

In general, increase your water intake to 8 to 10 glasses a day⁷. But in those moments when you can’t tolerate plain water, choose soft drinks, Hydralyte, Powerade, ice blocks, milk, herbal teas, or even watermelon. Carbonated or sugary drinks may help settle an upset tummy, as well as replace any sugars lost through vomiting. Just try to avoid high-acid drinks like orange juice, as they can irritate your stomach.

This is easier said than done, but the only thing worse than nausea during pregnancy is nausea AND constipation. On top of keeping your fluids up, make sure you get fibre in your diet wherever you can – such as in a higher-fibre bread, popcorn, or salted nuts. (Remember to check with your doctor before you take any supplement during pregnancy.)

Get fresh air, outdoors

It can be such a challenge – especially on those days when your body is pleading for you to stay in bed – but a bit of sunlight and even just a 10-minute walk around the block is a practical way to support your mind and body during any phase of pregnancy, whether you’re experiencing morning sickness or not. And fresh air just so happens to be one of the most effective ways to treat nausea⁸.

Why not use your outside time as a chance to do some gardening, try meditation, or practice other mindful exercises, like deep breathing or paying attention to neighbourhood sounds and smells? You could try some gentle exercise as you soak up your daily dose of vitamin D (bonus: along with hydration, gentle exercise can help to alleviate any constipation). A sun-smart powernap in the shade could even help you make sure you’re caught up on sleep: nausea can sometimes feel worse if you’re tired⁹.

See your doctor

I hate hearing about women who are suffering through the ups and downs of morning sickness without having talked about it with their healthcare provider. If your symptoms are persistent and worrying you, speak about them with your doctor. They’ll be able to refer you to a specialist for further tests, or a dietitian if you’re concerned about nutrition. Plus, they might be able to advise if there are prescription medications that could help you feel better and eat just a little more normally during your pregnancy journey.

Footnotes

¹ https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-morning-sickness

² https://www.healthywa.wa.gov.au/Articles/J_M/Morning-sickness

³ https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/Pages/hyperemesis-gravidarum.aspx

⁴ https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet#healthy-eating-for-pregnant-women

⁵ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/

⁶ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595116/

⁷ https://www.healthyliving.nsw.gov.au/pregnancy-for-you

⁸ https://www.medicalnewstoday.com/articles/what-causes-nausea#treatment

⁹ https://www.sleepfoundation.org/physical-health/can-lack-of-sleep-cause-nausea

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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