Foods that can help when you feel sick

Illamående är vanligt under den första delen av graviditeten och kommer ofta när du minst anar det. För en del gravida försvinner eller förändras aptiten i samband med illamåendet, men vissa livsmedel kan faktiskt hjälpa dig att må bättre även om det känns svårt att få i sig något. Här får du tips på mat som kan lindra illamåendet, och vad du bör undvika för att inte trigga ditt illamående!

Why do you feel sick?

The nausea is mainly caused by changes in hormones. The body rapidly produces more of the hormone hCG, which can send signals that affect digestion and appetite. Nausea is a common sign of pregnancy, with as many as half of all pregnant women reporting nausea in the first trimester! For the vast majority, nausea goes away by the time the second trimester arrives, so hang in there if you're suffering from nausea right now. 

Tips for managing nausea

Eat little and often!

Leaving your stomach empty can make nausea worse. Try to eat small portions regularly, preferably every two to three hours.

Foods that can relieve nausea

Dry and mild foods like:

• Saltine crackers, crispbread, rice cakes: Easy to digest and can ease the nausea of an empty stomach.
• Toast, boiled rice or mashed potatoes: Mild taste and low fat content make them gentle on the stomach.
• White bread or pasta without sauce: Neutral foods that provide energy without feeling heavy.
• Oatmeal porridge: Mild, filling and kind to the stomach - especially with some banana or apple.

Cold and liquid-rich foods like:

• Watermelon, cucumber, pear or orange: High in liquid and easy to chew.
• Fruit salad or smoothie: Cool, mild flavors and a way to get nutrition without heavy food.
• Yoghurt or skimmed milk: Soft for the stomach and can be soothing for stomach upset.
• Ice cream or frozen berries: Cools and can reduce nausea - especially when nothing else feels appealing.

*Cold food smells less and can be easier to eat.

Flavors that can help:

• Ginger tea or ginger candy: Ginger may have a natural anti-nausea effect.
• Sour drops or frozen grapes: Easy to carry and can serve as "emergency" help.
• Chewing gum or throat lozenges: Helps to neutralize taste in the mouth and distract from the nausea.

Drinks that work for many:

• Sparkling water with lemon: The carbonic acid can calm your stomach and the lemon will perk you up - test carefully with the lemon at first so you don't get the opposite effect.
• Ice cold water in small sips: Small amounts of liquid are easier to ingest than large glasses.
• Slightly chilled fruit juices (apple, blueberry): Tart, cool and slightly sweet - can be refreshing.
• Broth: Salty and warm in the right amount - an option when appetite is low.
• Fluid replacement: Helps restore fluid balance if you have difficulty eating or drinking.

Tips: Sour flavors can help many people, but if you have a sensitive stomach or acid reflux, they can make nausea worse. Test carefully and listen to your body.

Try to avoid this:

• Fatty, fried or strongly spiced foods
• Foods with strong odors (e.g. fried foods, onions, garlic, fish)
• Big meals - go for small, dense portions instead
• Drinking lots of fluids while eating (may increase nausea)

Everyday tricks that can help:

• Eat something right when you wake up - before you get up
• Avoid strong smells in the kitchen, ask someone else to cook if necessary
• Do not brush your teeth immediately after eating
• Rest after meals - preferably sitting or leaning back slightly
• Listen to your body - the most important thing is to eat something

When should you seek care?

Contact a midwife if you:

• Vomiting a lot and not getting fluids or food
• Losing weight
• Feeling weak, dizzy or dehydrated

This may involve hyperemesis gravidarum, a more serious condition that requires medical attention.

You are already doing a great job!

Eating when you feel sick can be a challenge. Be kind to yourself, try it out and celebrate every bite you take. The nausea eases for most people around week 12-14, but unfortunately not for everyone. Let your body lead the way, and remember: you're already doing a great job. ❤️