The Most Nutritious Foods for Morning Sickness

Morning sickness varies a lot from person to person, and so does the effect it has on your appetite. While some moms don’t experience any early pregnancy symptoms at all, others feel sick at the taste or even smell of certain foods, and still others find they need to eat constantly to avoid the nausea caused by an empty stomach. Today, we’re going to look at the most efficient foods for getting the nutrients you’ll want to make sure you’re getting during morning sickness.

Can nutrients be morning sickness remedies?

pregnant woman fruits

When you’re dealing with morning sickness, there are three main nutrients you’ll want to pay attention to: Vitamin B1, Vitamin B6, and protein. Of course, you also need enough iron to avoid anemia, and enough folate to help your baby develop healthily. However, Vitamin B1, B6, and protein are considered to be particularly effective in combating the symptoms of morning sickness.

Nutritional supplements are available for Vitamin B1, Vitamin B6 and protein. However, it’s better to meet your intake recommendations target through your everyday diet if you can.

Vitamin B1 for morning sickness

food rice grains

Rich sources of Vitamin B1 include meats like pork and ham, beans and legumes (like lentils, green peas, and fava beans,) and a range of vegetables such as asparagus and cabbage.

Per 100g, pork loin contains 0.98mg of vitamin B, while leg roast has around 0.9mg. Soy contains 0.8mg/100g, which means tofu and edamame (baby soybeans) can be healthy choice.

Another surprisingly easy source of Vitamin B1 is rice. Wholegrain brown rice is a naturally rich source of Vitamin B1, but white rice is stripped of the nutritious germ and bran in the milling process. However, most of the white rice available in the United States is enriched to restore Vitamin B1 and other lost nutrients.

100g of cooked long-grain brown rice contains 0.18mg of Vitamin B1, while 100g of enriched long-grain white rice has 0.16mg. Other grain-based products like bread, pasta, and oatmeal are often fortified with Vitamin B1, too. Pregnant moms should aim to get 1.4mg of Vitamin B1 per day.

Vitamin B6 for morning sickness

eating nuts peanuts pistachios

Great sources of Vitamin B6 include beef, pork and chicken livers, lean cuts of red-fleshed fish like tuna, as well as peanuts, pistachios, and other nuts.

Per 100g, beef liver offers 0.89mg of Vitamin B6. 100g of fresh tuna has 0.85mg, while 100g of pistachios has 1.22mg.

You can meet your Vitamin B6 goals from a wide range of healthy foods, so it doesn’t matter whether you prefer either vegetable or animal sources. Aim for 1.9mg of Vitamin B6 per day during your pregnancy.

Protein for morning sickness

eating beef

Rich protein sources include a wide range of foods such as meat, fish, eggs, and soy products. If you eat a healthy balance of these foods, you should be able to get all the protein you need.

For example, chicken breast has 23g of protein per 100g, while 100g of lean tuna contains 26.4g, and a tablespoon of smooth peanut butter offers 3.5g.

Pregnant women should aim to get 1.1g of protein per kilogram of body weight per day.

What to eat for morning sickness

pregnant woman eating

As always, the golden rule of eating during morning sickness is this: eat what you want to, when you want to, and little by little. Of course, Vitamin B1, Vitamin B6 and protein are effective for some moms, but whether they will help your morning sickness depends on many factors, and can be hard to predict. Just remember to eat what you can, when you can, and you’ll make it through morning sickness.