Have you read our article on morning sickness or surviving the first trimester? Then you probably know how rough it can get when your body suddenly turns against your favorite foods. One moment you’re craving chapati and beans, the next you can’t stand the sight or smell of them. The nausea, vomiting, and food aversions can make it nearly impossible to keep anything down, yet your body (and baby) still need nourishment.
First, take a deep breath. You’re not failing at pregnancy. Many women struggle to eat during the early months because of hormones that spike to protect the pregnancy. These same hormones, unfortunately, also play tricks on your stomach. The goal isn’t to force yourself to eat three full meals; it’s to find ways to nourish yourself gently and consistently.
Start small. Literally. A few bites of food every couple of hours are better than nothing. Crackers, dry toast, plain rice, or mashed potatoes can help settle your stomach. Some moms swear by ginger, whether it’s ginger tea, ginger biscuits, or even ginger candies, for easing nausea naturally. Sipping slowly rather than gulping fluids also helps, as too much liquid at once can make the nausea worse.
If water tastes “off” (a common complaint), try cold infused water with lemon or mint, or suck on ice chips. You can even try hydrating through foods, fruits like watermelon, cucumber, and oranges are water-rich and easier to tolerate. Coconut water is another gentle way to stay hydrated and replenish electrolytes.
Avoid strong smells. Sometimes it’s not the food but the aroma that triggers nausea. Let someone else cook, eat in well-ventilated spaces, or stick to cold foods that don’t give off as much scent. Smoothies, yogurt, or overnight oats are great options since they’re cold, light, and packed with nutrients.
Don’t feel pressured to “eat healthy” in the traditional sense right now. If all you can handle is bread or rice for a few days, that’s okay. Once the nausea eases, you can gradually reintroduce more balanced meals. The important thing is to avoid dehydration and maintain your energy levels.
Also, listen to your body. It’s okay to skip a meal if nothing feels right, just try again later. Sometimes, certain times of day are better for eating. Many women find mornings hard but can manage small meals later in the afternoon or evening.
Finally, speak to your healthcare provider if you’re unable to keep any food or liquid down for more than 24 hours. Persistent vomiting could be a sign of hyperemesis gravidarum, a condition that may require medical attention or IV fluids.
Pregnancy is not a test of endurance; it’s a journey that asks you to listen, rest, and nourish yourself in new ways. Some days, staying hydrated and nibbling a cracker is victory enough.
Remember, this phase doesn’t last forever, and your body is doing an incredible job growing life, even when you can’t keep food down.