How to avoid nausea naturally?
“Occurred by the hormonal upheavals of pregnancy, nausea often subsides after the 1st trimester”, explains Anaïs Leborgne *, dietician-nutritionist. “Generalized lack of appetite or distaste for certain foods, these retching manifests themselves differently from one woman to another,” she continues. And the hypersensitivity to the smells of the future mother does not help. “Be careful, when you are too hungry, this nauseous state can also be felt”, warns the expert.
We listen to each other and we eat at our own pace
“If you are prone to nausea, it can become more complicated to balance your meal. We do our best and as soon as these discomforts are less present or disappear, it will be easier for us to take care of our diet, ”advises Anaïs Leborgne. “For example, when too much hunger occurs outside of meals, we can allow ourselves a snack or even a light dish which will therefore be taken at a later stage”, she suggests. We are listening to our body during this delicate period.
How do you get over the nausea?
If nausea is present as soon as you wake up, Anaïs Leborgne recommends having breakfast in bed in a semi-lying position. “As for other meals, splitting them can limit nausea,” she says. By eating small amounts, you can eat up to five meals a day, spaced about 3 hours apart to limit the risk of nausea! Certain foods with a pronounced smell (cabbage, melted cheese, etc.) should be avoided. “Drinking regularly and rather between meals prevents an overload of the stomach during food intake, and it hydrates better. Carbonated water can help digestion, herbal teas too. Those based on ginger and lemon have anti-nausea properties, ”concludes the expert.
When complete, bread is a good source of carbohydrates. Its assimilation, slower than for white bread, allows it to last until the next meal. It’s a fuel, but we make sure to take it organic to limit exposure to pesticides contained in the husk of the cereal.
Less satiating than bread, rusks can however be a more interesting alternative to pastries and cakes, because they are low in fat and low in sugar. It can be eaten as a snack with butter, fruit and a dairy product.
What fruits to eat when you are nauseous?
Dried apricots and other dried fruits
They are a good source of fiber. But beware of quantities: they should not exceed those of fresh fruit. For apricots, there are 2 or 3 units per dose. As a snack, dried apricots are not disgusting. We choose those without sulphites, which can be found in organic stores.
Sources of very good fats, trace elements, vitamins and proteins, oilseeds have it all. The proof: they are now part of the recommendations of Public Health France. Almonds, walnuts, hazelnuts, cashews or pecans … we vary the pleasures.
The prescription: a handful of almonds associated with an apple will allow the body to better manage the intake of apple sugar.
Better the consume raw because its fibers slow the absorption of fructose (the sugar contained in the fruit). This prevents too much rise in blood sugar. And like the body of the pregnant woman is in slow motion, it assimilates the sugar better this way. In addition, chewing provides a satiating effect. Prefer organic apples, well washed and / or peeled. Because they are among the most processed fruits!
How to avoid vomiting?
Rich in proteins, it helps to renew the muscle mass of the mother-to-be and to feel full. We put it on the lunch menu with: chicken, turkey, rabbit, veal, well cooked and seasoned with a drizzle of olive oil.
The green salad
It contains fiber and has the advantage of being able to combine with good fats. For the seasoning of a green salad, we use first cold-pressed vegetable oils such as rapeseed, olive, walnuts or hazelnuts, to be kept in the fridge (except olive oil).
Rich in vitamin C and calcium, you can eat salad all year round. In addition, it facilitates digestion.
What drink against nausea?
Confit or infused, grated or powdered, ginger is known to calm nausea. In combination with lemon, it is well tolerated. It’s up to us to dose it accurately in our herbal teas to prevent it from attacking our taste buds.