For many pregnant women, morning sickness is one of the toughest early symptoms to manage.
The constant nausea can make it difficult to eat, work and just get through the day.
Pregnancy nutritionist and soon-to-be mom of three, Stephanie Lauri (@pregnancy_nutritionist), knows this struggle all too well.
“It impacts moms’ abilities to get out of bed, to go to work and perform at their jobs,” Lauri, from California, told Newsweek.
Even everyday tasks like cooking or cleaning can feel impossible when food smells trigger nausea.
In a reel on Instagram, Lauri revealed five essential strategies to help pregnant women deal with symptoms of morning sickness.
Her tips included keeping a snack at your bedside, eating before you feel hungry, prioritizing protein, and having grab-and-go options when you feel ready to eat.
As a registered dietitian for 13 years, Lauri began focusing on pregnancy nutrition five years ago, after her own journey revealed gaps in resources.
“I started providing education on Instagram, working with moms directly, and a common theme was navigating their pregnancy symptoms and still trying to be ‘healthy’ for their growing baby,” the 37-year-old said.
One major factor in pregnancy nausea is blood sugar spikes. “Large or rapid fluctuations in blood sugars can be a driver for many symptoms—whether you’re pregnant or not—such as nausea, fatigue, hunger, irritability, cravings, dizziness, shakiness [and] headaches,” she told Newsweek.
Lauri also suggested that pregnant women be prepared for when they’re ready to eat. “Nothing is worse than needing to eat something immediately but nothing sounds good and you have nothing prepared,” she wrote in her caption.
Muffins on the counter or in the freezer, chia pudding in the fridge and protein waffles in the freezer are healthy options to reach for.
Eating balanced meals that contain protein, fat and fiber can help keep blood sugar levels steady and reduce these symptoms.
Protein also plays a particularly crucial role in pregnancy. “Amino acids—also known as protein—are the building blocks of cells,” she explained. “When you’re growing and developing a brand-new human, that’s a lot of cell building.”
The macronutrient supports the baby’s growth while also helping the mother feel fuller for longer and maintain steady energy levels. Meat, eggs, Greek yogurt, cheese, nut butters and cottage cheese are Lauri’s go-tos.
While there’s no universal cure to morning sickness, Lauri explained that small changes can make a big difference.
“Any chance to feel a small percentage of improvement can be life-changing for a struggling pregnant mom.”
Is there a health issue that’s worrying you? Do you have a question about nausea and vomiting during pregnancy? Let us know via [email protected]. We can ask experts for advice, and your story could be featured in Newsweek.
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