Morning sickness and pregnancy – foods to eat and foods to avoid


Typically, morning sickness begins about the same time the placenta begins serous production of human chorionic gonadotropin (HCG) a special pregnancy hormone around week six of pregnancy. In most women, symptoms peak during week eight or nine and wane after week 13.

The good news is that mornings sickness seems to be a sign that the pregnancy is going well. A National Institute of Child Health and Development study of 9,098 pregnant women found that women were less likely to miscarry or deliver prematurely if they vomited during their first trimester.

Even so, you are probably not feeling all that GREAT about it when it is happening! 

Some tips and ideas that may help:


Eat the way your baby eats

The child growing inside you raids your bloodstream for glucose 24 hours a day to nourish itself. Your blood sugar levels can drop sharply if you don’t take care how you replenish the supply.

Your best tactic is to switch the way you eat to the way the baby eats, a little bit at a time.

Simple sugars, like fruit sugars put glucose into your system quickly and easily. You want sugars already half broken down. Orange juice and grapes are excellent.


Avoid fatty foods fried with lard

Do not chance that grilled cheese burger with onion rings that may have looked great to you last week. Anything fried seems to make pregnant women more nauseated. Food that sits in the stomach longer takes longer to digest.


Carry raw almonds with you

Snacking on raw almonds fulfils the requirement of small, frequent meals. They contain some fat, some protein and are high in B vitamins. They’re taster than crackers and portable too!


Keep a night table nibble supply

Moving around on an empty stomach can make you feel worse. Before you get out of bed in the morning, or in the middle of the night, eat something to bring your blood sugar back up.


Nibble to keep away heartburn too

The stomach naturally makes more acids during pregnancy and those acids need something to work on.


Drink lots of clear fluids

Water, fruit juice, clear veggie broth and certain herbal teas fit the bill


Find respite with raspberry leaf tea

Helps if queasy. Raspberry leaf, chamomile, lemon.

Chamomile added to peppermint is more effective than peppermint alone


Avoid caffeine, artificial sweeteners, all drugs



More fluids, more fruits, whole grains, legumes, psyllium (a natural bran-like stool softener, available at nutrition stores) more vegetables especially crunchy vegetables such as carrots, zucchini, cucumbers, celery

Increase exercise, get the body moving

Leg cramps

Massage the muscle, promote circulation

Walk it off if you can, move around

Stretch it out, grab the toes of your hurting leg and pull back towards your head while keeping the knee straight and as close to the mattress as you can

Standing calf stretch – place the leg with the cramped muscles behind your other leg a foot or so. Gently bend the knee on the non0cramped leg so you lean forward while keeping the cramped leg straight and its heel to the floor while keeping your back straight. The forward leg also keeps its heel to the floor. Don’t bounce, just stretch gently. Press hands or forearms against the wall to balance

Wall push ups

Place your hands flat against the wall and step back until your arms are fully extended. Lean in toward the wall while bending your elbows and keeping our feet flat on the floor and your back straight. You should feel your calf muscles stretch comfortably. Stand closer to the wall if it’s too much of a stretch.
Sitting leg stretches
Stretch one leg out to the side, foot flexed, while sitting on the floor. Fold your other leg in, foot towards your crotch. Bend forward and reach toward your toe while keeping outstretched leg straight. Hold this stretched position for a few seconds. Switch sides and repeat.

** With thanks to Don Tolman, the “Indiana Jones of Wholefood Medicine” and his sensational “Farmacist Desk Reference” (FDR) for the  inspiration for this blog post.

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