The most common nutrition- related discomforts of pregnancy are nausea and vomiting or what we know as “morning sickness”, constipation, and heart burn.

Nausea and vomiting are most common during the first trimester. Most of the time, nausea and vomiting cause only mild to moderate problems nutritionally, although they may cause substantial discomfort. Antiemetic medications, Vitamin B6 and acupressure may be effective in reducing the severity of nausea. A pregnant woman may find the following suggestions helpful in alleviating the problems:

• Eat dry, starchy foods such as dry toast or crackers upon waking up in the morning and at other times when nausea occurs.
• Avoid consuming excessive amounts of fluids in the morning but try to compensate by drinking fluids at other times.
• Eat small amounts frequently (every 2 to 3 hours) and avoid large meals that distend the stomach.
• Avoid skipping meals and thus becoming extremely hungry, which may worsen nausea. Have a snack.
• Avoid sudden movements and try to get out of bed slowly.
• Decrease intake of fried and fatty foods.
• Breathe fresh air to relieve nausea.
• Avoid brushing teeth immediately after eating.
• Try herbal teas such as those made with raspberry leaf or peppermint to decrease nausea.

Hyperemesis Gravidarum or severe and persistent vomiting causing weight loss, dehydration and electrolyte imbalances, occurs in up to 1% of pregnant women. Intravenous fluid and electrolyte replacement is necessary for those women who lose 5% of their weight.

Constipation. Increase the intake of high fiber foods such as wheat bran or whole wheat products to 15%. Fiber can help retain water in the stools creating a bulky stool that stimulates intestinal contractions. Adequate intake of fluids at least 50ml/kg/day helps to hydrate the fiber and increase the bulk of the stool. Making a habit of regular exercise involving the different muscle groups such as swimming, walking and cycling also helps in stimulating bowel motility.

Heart Burn is usually caused by the reflux of gastric contents into the esophagus. This can be minimized by the consumption of small frequent meals instead of three large meals a day. Avoiding spicy foods may also help alleviate the problem. Do not lie down immediately after eating and avoid wearing clothes that are tight around the abdomen.

Related posts:

1. Discover The Foods You Can Eat While You’re Pregnant