Eating During Pregnancy: Minimizing Discomforts

eating during pregnancy can profoundly affect the common discomforts and ailments you may experience during the nine months you carry your baby. During the first trimester, the most common discomfort you may experience is morning sickness. Second trimester nutrition focuses on alleviating discomforts like water retention and constipation. During your third trimester, water retention may continue, and indigestion may become acute. What you eat can help ease these symptoms, or if your diet remains unchanged, the food you eat can actually exacerbate your symptoms. Here's what you need to know to help ease these common issues. Nausea and Morning Sickness Nausea is a common issue especially during the first three months of your pregnancy. Morning sickness is caused by the profound changes going on in your body to accommodate your new baby, especially hormonal shifts. The best way to combate nausea during pregnancy is to consume small amounts of protein with every meal—even breakfast, even if you don't feel well enough to eat anything. A small handful of raw nuts can make a huge difference in the intensity of nausea you feel. Ginger is another helpful antidote. The best way to consume ginger is to slice a piece of ginger root into slivers and boil it to make a tea. You can also put slices of ginger into a chicken broth that you can sip throughout the day. Indigestion from Eating During Pregnancy Indigestion is the most prevalent during the last three months of pregnancy, though it can surface in the second trimester as well. It occurs because of hormonal changes that slow digestion and relax the muscles that separate the esophagus from the stomach. When these muscles relax, gastric acids can back up from the stomach into the esophagus. Eating papaya can help to neutralize stomach acid. You should also avoid spicy or acidic foods, such as Mexican food, citrus fruits, tomatoes, and vinegar-based foods and condiments. Eating several small meals throughout the day is much better for your digestion than eating three large meals, so you may want try that approach as well. Constipation Constipation is a common pregnancy complaint caused by hormonal changes in your body which cause your digestion to slow. Increasing your intake of fiber by natural means, rather than taking a fiber supplement, is a gentler approach that can help relieve your problems without causing gas and bloating. Foods rich in fiber include leafy green vegetables, legumes, certain types of fruits, and some whole grains. You should also increase the amount of water you drink, as water can help keep your elimination regular and will flush toxins from your body. Regular exercise such as swimming, yoga, and walking can help keep constipation at bay. You might also check with your healthcare provider to make sure your iron supplement isn't causing the problem—often too much iron can cause constipation. Water Retention During Pregnancy Though it sounds counterintuitive, drinking more water can help flush out the built-up fluids in your body. You should be drinking half of your weight (in pounds) in water (in ounces) every day, but if you are experiencing water retention, that should be the absolute minimum amount of water you consume. In addition, when eating during pregnancy, you should avoid foods and beverages that contain sodium, which can contribute to water retention. Deli meats, sodas, and processed foods, particularly fast food, are common culprits for high sodium content. If you are retaining a great deal of water or find that your urination decreases, then you should consult with your OB/GYN or midwife to make sure you aren't dehydrated or that something more serious isn't going on. Preeclampsia, a serious pregnancy issue, can cause symptoms that are similar to dehydration and water retention but must be treated by a medical professional immediately.