This article on nausea, constipation & heartburn provides you with some really useful nutritional tips for nausea, constipation and heartburn in pregnancy.
Nausea during pregnancy
Nausea and vomiting are common signs of early pregnancy- for some people nausea can be quite crippling in the first few months - and even thereafter. For others it may not be as severe but it can still have a big impact on daily living. Some people hardly get a wave of nausea and wonder what all the fuss is about!
If you are really struggling with nausea, consult with your lead maternity carer (LMC). Uncontrolled nausea can lead to dehydration and needs to be managed carefully.
Some of these tips for nausea may be useful
- Eat small snacks regularly if you can – often hunger can increase the symptoms of nausea.
- Keep up with your fluids - try to keep sipping to prevent dehydration and drink fluids between meals, rather than with meals, to keep the stomach volume small
- Drink some diluted fruit juice or other clear fluid every ½ - 1 hour to prevent dehydration
- Try sucking ice, peppermints or barley sugar
- Milk, yoghurt, fruit, biscuits, bread or fruit juice make excellent snack foods
- Sometimes eating a small dry snack before you get out of bed can help in the morning – try dry crackers, white toast with only a little butter or margarine or plain biscuits
- Avoid fried, fatty foods or highly spiced foods
- Wear loose-fitting clothes and sit upright after eating
- If the smell of cooking is offensive, eat cold food or go for a walk prior to the meal, or ask someone else to cook
- Try nibbling on potato chips – even though they are high in fat they help to soak up excess saliva and replace the sodium and potassium you lose through vomiting
- Eat what you like even if your cravings seems a bit strange!
Constipation in pregnancy
During pregnancy the altered hormone levels (increased progesterone) affects gut function and this can result in constipation for some people.
It is important to keep up both your fibre and fluid to help prevent / treat this. In addition, keeping active can also help bowel function.
If you are feeling uncomfortable because of slow bowel habits discuss this with your LMC.
Fibre is found in plant based foods and the less processed these foods are the higher the fibre content will be.
If you need to increase your fibre intake look for:
- Wholegrain breads – read the food label to find a fibre value of more than 6 grams per 100 grams
- High fibre breakfast cereals – options like all bran (even if it is added to other cereals), muesli, sultana bran, porridge, or any other breakfast cereal which has 6 grams fibre per 100 grams is a good source of fibre
- Fruit and vegetables – eat the skins where possible, but remember to wash thoroughly first.
- Dried fruit
- Nuts* and seeds
- Legumes in the form of dried beans or lentils are also a very good source of fibre
- Changing from white rice and pasta to brown rice or wholemeal pasta will also be beneficial.
Heartburn in pregnancy
Increased hormone levels of progesterone in pregnancy relax all the smooth muscles in your body. Between your stomach and your food pipe to your throat (oesophagus) you have a sphincter which is made of smooth muscle.
As this relaxes in pregnancy it is common to get heartburn - the acid in your stomach rides back up your food pipe, causing an unpleasant burning sensation. This is made worse by the pressure of your baby on your stomach at the end of pregnancy.
Try these tips if you are experiencing problems in pregnancy:
- Wear loose-fitting clothes and sit upright after eating
- Try to drink fluids between meals, rather than with meals
- Avoid fried, fatty or spicy foods
- Avoid carbonated (fizzy) drinks
- Avoid peppermint flavours which may increase heart burn
- Avoid chewing gum
- Some foods such as apples, cucumber, peppers and fresh bread can increase symptoms – try to limit them if they make you feel worse
- Dried papaya may help with symptoms
- Ginger based drinks may also help symptoms.
Nuts* and food allergies
It is recommended that pregnant women in families with a history of conditions such as hay fever, eczema or asthma should avoid peanuts and peanut products during pregnancy and breast feeding.
In general the avoidance of other common food allergens by the mother is not indicated.
The most effective protection against food allergies is to exclusively breast feed for 6 months followed by the delayed introduction of other common allergens to the baby’s diet.
Useful Articles in pregnancy
To learn more about recommended foods in pregnancy, read our article by dietician, Fiona Boyle, and midwife, Paula Skelton Nutrition in Pregnancy
For detailed information on folate, calcium and iron read Pregnancy: 3 Essential Nutrients
Fiona Boyle is a registered dietician and nutritionist. She has worked as a dietician for 18 years, both in a hospital setting and in private practice and she is passionate about healthy nutrition for all age groups. Fiona is also the mother of two young girls. Read more about Fiona and her wealth of knowledge and experience in our Panel of Experts.
Reference: Ministry of Health. Food and Nutrition Guidelines for Pregnant and Breastfeeding Women, a background paper. 2006. Wellington. NZ Government.
Article Nausea, Constipation & Heartburn written by Fiona Boyle.