Written by Laura, Co-founder of Replenish
If you're anything like me, and you’ve battled Pregnancy Sickness or Hyperemesis Gravidarum (HG), you know how difficult it can be to even think about food when you feel constantly nauseous.
The thought of eating might seem impossible, but proper nutrition and hydration are essential in managing symptoms. Over time, I learned that the right foods - those that hydrate and replenish essential nutrients - can be incredibly helpful in easing nausea and supporting your body when you’re struggling.
In this article, I’ll share the foods that helped me and others I’ve spoken to during this challenging time.
I’ll break it down into key areas: foods that are hydrating, and foods rich in electrolytes - particularly sodium, potassium, and magnesium - which are vital when you’re losing fluids and struggling to keep anything down.
But first - take all of this with a pinch of salt, literally 😏- although these foods may help you, the best thing you can eat and drink at the moment is ANYTHING!
Anything that you fancy, and that doesn't have you running to the toilet at the smell, taste or feel of it in your mouth, which, let’s be honest, is a list that is probably getting smaller and more frustrating by the day, is what you should be eating - something is better than nothing!
1. Foods with High Water Content
Hydration is the first step in feeling even remotely human when you're dealing with Pregnancy Sickness. Your body needs to stay hydrated to combat the constant vomiting and nausea.
Sometimes drinking plain water just feels too difficult, but there are plenty of foods you can eat that help with hydration and are gentle on your stomach.
These foods often provide a little more flavour and texture than just sipping water alone.
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Cucumber: It’s over 95% water, so not only does it hydrate, but it’s also very mild and easy to digest. If you struggle to drink, snacking on cucumber slices or adding them to a salad can give you that extra hydration boost.
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Watermelon: Watermelon is one of my favourites - it’s sweet, refreshing, and packed with water. Plus, it’s soft and soothing, which makes it easier on an unsettled stomach.
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Celery: Similar to cucumber, celery is high in water and can be eaten raw for a crunchy, hydrating snack or added to smoothies.
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Tomatoes: Another hydrating option that’s easy on the stomach. Try them raw in salads or blended into a smooth, mild soup.
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Oranges: While not as hydrating as some of the others, oranges are packed with water and vitamin C. The can be a refreshing snack, and they might even help calm your stomach a little.
2. Foods High in Electrolytes
When you're suffering from Pregnancy Sickness, your body loses essential electrolytes through vomiting and dehydration. Keeping your electrolyte levels balanced is important to avoid further complications.
Sodium & Chloride (Salt)
Sodium and chloride are crucial for maintaining fluid balance in the body. When you’re dehydrated, your body needs these to help retain water and prevent further dehydration.
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Soup and Broth: Clear broths, such as chicken or vegetable, can be a lifesaver. Not only are they easy on the stomach, but the salt content helps replenish sodium. I found sipping on warm broth was much more manageable than trying to eat solid foods in the early stages of my Hyperemesis.
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Olives: High in sodium, olives are a quick, easy snack that can help with nausea while also providing a little flavour.
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Salted Crackers: If you’re struggling to keep food down, a couple of plain salted crackers can give you both salt and a small amount of carbohydrates, which can settle your stomach.
Potassium
Potassium is vital for maintaining proper fluid balance and muscle function.
During Pregnancy Sickness, you might find that your potassium levels drop due to vomiting, which can lead to fatigue and muscle cramps.
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Bananas: These are perhaps the most well-known source of potassium. I found that small, ripe bananas were gentle on my stomach. If you can't manage a whole banana, try nibbling on a small piece.
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Sweet Potatoes: These are rich in potassium and easy to digest when cooked properly. They can be mashed or roasted, depending on what feels best.
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Spinach: Another potassium-packed food that can be eaten in small quantities. Try it as part of a smoothie, where the texture is smoother and easier to tolerate.
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Avocados: Avocados are not only full of potassium but also provide healthy fats, which can help keep you feeling fuller longer, even when your appetite is diminished.
Magnesium
Magnesium plays a role in muscle relaxation and can help with nausea, making it another key nutrient to replenish when you’re dealing with HG. It also helps regulate other electrolytes in your body.
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Nuts and Seeds: Almonds, cashews, and pumpkin seeds are great sources of magnesium. A handful of nuts or seeds can be a light snack when you feel up to it.
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Dark Chocolate: Yes, you read that right! Dark chocolate is rich in magnesium, and if you’re craving something sweet, a small piece of dark chocolate might just give you that magnesium boost without making you feel worse.
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Leafy Greens: As well as being high in potassium, leafy greens like kale and Swiss chard are excellent sources of magnesium. Try them in smoothies or lightly cooked in soups.
Final Thoughts
Living with Pregnancy Sickness can be a daily challenge, but knowing which foods can help ease nausea and support your body through this tough time can make all the difference.
While the list of foods I’ve shared is by no means exhaustive, it highlights some of the key things that worked for me. Of course, everyone’s experience is different, so it’s important to listen to your body and speak to your healthcare team about what’s best for you.
If you’re struggling, don’t hesitate to reach out to your GP or midwife. The NHS offers a wealth of support, and you deserve the care and help you need during this challenging time.
Take it day by day, and remember - you're not alone in this. You've got this!
Laura x
