Nutrition Hacks to Fight “Morning” Sickness and What to Look Out For

Picture of hot tea and citrus
Our mission at Bundle Organics is to help expecting and nursing moms have more healthy, active and comfortable pregnancies as well as to better nourish their little ones from the beginning. Our community of moms is our source of inspiration and our community of caregivers is our source of expertise. In addition to perfecting our products, our team has also been looking for ways to share the knowledge of our community of caregivers so you all can hear directly from the source!

This week, I talked to registered dietitian Samantha Lynch, MS, RDN, and LDN, about how to combat “morning” sickness – something I struggled with a lot during my pregnancy and something we try to aid through Bundle juices as well as our Nausea Relief tea. Here is what she had to say!

Whitney Port pregnant drinking a cup of tea

WP: What are some things to watch out for with respect to morning sickness?

SL: I’ve noticed that the following five actions are the most common ones that tend to exacerbate symptoms:

  • Not eating because of the nausea
  • Eating large meals
  • Going a long time between meals
  • Becoming dehydrated
  • Eating spicy, acidic, and fried foods

WP: What would you recommend women eat/drink when they begin to feel symptoms? What should be done to mitigate the effects or even minimize the chances of “morning” sickness occurring?

SL: I’d recommend that you don’t wait to eat/drink something until symptoms appear. Instead, be proactive. I tell my clients that, when they wake up, they should drink beverages with ginger. I personally used and recommend Bundle Organics Juices. Two of their flavors have ginger which has been shown to help relieve symptoms of nausea. Another added bonus is that the juices will contribute to your daily fluid intake. This intake can be difficult to achieve when having morning sickness, so being able to consume fluid in the form of juice will help. Bland foods such as crackers, rice, and toast will also help alleviate symptoms.

You should eat small, frequent snacks and a meal about every 1.5 hours so that your stomach is not empty. Stay hydrated and, as I mentioned, drink plenty of fluids.

WP: Are people predisposed to more/worse morning sickness?

SL: There are a combination of factors that can lead to morning sickness. It is believed that there could be a genetic component, as having a mother or sister who has suffered from morning sickness correlates to higher rates of having morning sickness yourself. If in the past, you have had motion sickness, migraine headaches, or nausea while taking birth control, you might be at greater risk. And you are more likely to have morning sickness if expecting a girl versus having a boy and if carrying twins or multiples.

WP: Are there any red flags that would signify a deeper issue?

SL: Hyperemesis Gravidarum is an extreme, persistent nausea and vomiting during pregnancy that may lead to dehydration. This needs to be diagnosed and treated by doctors as quickly as possible.

WP: What are some questions that women should ask their specialists if they wish to know more?

SL: You should ask if there any holistic remedies like herbs and acupuncture.

WP: Is there anything else that you feel readers should know? 

SL: The good news is that, in most cases, nausea subsides after 12 weeks. In the meantime, it is smart to eat food with protein in your last meal of the day – this should help prevent nausea in the night and hopefully in the following morning.

For more on what Samantha Lynch is doing in the world of nutrition, check out her website.

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