Henrietta Norton, Head of Nutrition at Grace Belgravia and founder of Wild Nutrition, says:
Keep hydrated, as dehydration is a common contributor to morning sickness as well as to constipation. Increase your water intake to around 2 litres (8 glasses) a day. Try warm water with fresh lemon or mint.
Embrace protein and healthy fats from grass fed meat, coconut oil, organic eggs (well cooked), dairy or wild-caught fish are an excellent source of key pregnancy nutrients such as vitamin D,E and K. Oily fish, nuts and seeds are also a rich source of the fatty acids DHA and EPA, critical for healthy brain and nervous system development of your baby in the first and third trimester. Vitamin B6 has been shown to ease symptoms of morning sickness by supporting the hormonal fluctuations associated with the early stages of pregnancy. Foods rich in Vitamin B6 include fresh tuna, turkey, chicken, sweet potato, spinach and pumpkin seeds. Acoording to evidence reviewed in the Cochrane revie, taking a Vitamin B6 supplement can be effective at reducing symptoms.
Be prepared and keep healthy snacks about. In the early weeks this helps give you energy and minimises morning sickness. Try Brazil nuts, pumpkin seeds or organic apricots. This will reduce that urge to grab something less healthy if you have an energy dip.
Eat as nature intended. This is the most efficient way of ensuring a wide range of antioxidants and minimizing processed foods and sugars. Bulk cooking soups or using a slow cooker is a great way to plan ahead and avoid the hell of cooking after a long day at work.
Nourish your gut. The powerhouse of health for you and your baby. Approximately 70% of your immune system is located in the gut and it’s where nutrient absorption happens. Take a good quality probiotic, especially in the last. Evidence shows that good bacteria acquired by the baby during the birth reduces the risk of atopic diseases such as asthma or eczema in childhood.
Eating nutrient dense food is the foundation of a healthy pregnancy for you and your baby. You may also want to supplement with a high quality Pregnancy formula, preferably in a Food-State form, that includes iodine, vitamin D, beta-carotene, folic acid and Vitamin B12. You may want to consider a food-state supplement such as Wild Nutrition’s Bespoke Woman Food-State Pregnancy.
Read more about morning sickness and why it happens