Advice on how to manage nausea and vomiting in pregnancy
Eat small, frequent meals
Eat small and light meals, preferably every two to three hours. Bear in mind that frequent meals can increase the risk of tooth decay. Vomiting and acid reflux can also cause erosion damage to the teeth. Rinse your mouth after vomiting, but wait 30–60 minutes before brushing your teeth, otherwise you may wear them down even more.
Have something to eat before getting out of bed
Nausea is often worst in the morning. This is because your blood sugar has dropped when you haven’t eaten for a long time. Try eating something bland like crackers or crispbread before getting out of bed in the morning. Eating a small snack before going to sleep can also help.
Have snacks with carbs
Choose mild, high-calory foods such as whole grain bread, rice, pasta and potatoes. Snacks with a lot of carbs usually work well, for example fruit or a sandwitch.
Avoid certain foods
Avoid meat, spicy, fatty or fried foods. Instead, try a vegetarian diet and food that has been boiled. This may help. Try to avoid sour fruits and vegetables as these may cause acid reflux and indigestion.
Listen to your body, what is it craving?
You may find yourself craving unusual foods or things you don’t normally like to eat. That is fine! However, do try to maintain a balanced diet and avoid too many sweets, snacks and sweet drinks.
Rest and avoid stress
It’s common to experience fatigue at the beginning of pregnancy, which can make the nausea worse. Getting enough sleep at night is important, but try to fit in rest during the daytime as well. Don’t hesitate to ask for help from your partner and others close to you if you feel overwhelmed and need to slow down and take it easy.
Make sure you get some fresh air
Taking walks outdoors and getting some fresh air can help ease your nausea and is beneficial for your body. Staying physically active during pregnancy is good for both you and your baby. Try to be active for at least 30 minutes a day. If you experience pain, it’s important to listen to your body and avoid activities that cause discomfort. Consult your healthcare provider or a physiotherapist for advice.
Hydrate
It’s important to drink plenty of water, carbonated water or milk – especially if you’re throwing up frequently.
Limit your caffeine intake
If you’re feeling nauseous, you should avoid coffee and black tea. You might try more easily digested drinks instead. In addition, high doses of caffeine can also affect the foetus. According to the recommendations of the Swedish National Food Agency, you should limit your caffeine intake to no more than 200 mg per day during pregnancy. This corresponds to 2–3 regular-sized cups (150 ml), depending on how strong the coffee is.
Avoid certain smells
Avoid scents and smells that may cause you to feel nauseous
Do you easily get motion sickness?
Avoid lengthy journeys by car, or sailing if you easily get nauseous in such situations. Consult your healthcare provider if you can take medicine to treat motion sickness during pregnancy.
Perscription drugs
If altering your diet and certain lifestyle choices do not help, there are prescription drugs to treat nausea and vomiting in pregnancy.
Talk to your healthcare provider about treatment options. Some women may need to go on sick-leave.
Avoid smoke and exhausts
Avoid exposing yourself to cigarette smoke and exhausts. It’s unhealthy to inhale, and can trigger nausea.
More about your experiences
How are you feeling? What triggers the nausea? How severe is the nausea in the different trimesters? See other peoples answers in the Puke Barometer.
Is your pregnant partner feeling tired and nauseous?
Advice on how you can help your partner and improve the situation.
Rate your nausea with the PUQE-score
Did you know that pregnancy related nausea can be considered mild, moderate or severe depending on your symptoms?