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Easy Foods to Keep Down With Morning Sickness
by Jennifer J. Francis, MPH, RD/LD

Jennifer FrancisQ. I'm almost 10 weeks pregnant, and I'm having trouble keeping any food down. I can keep some fluids down if I sip. Do you have any suggestions for what I can eat that I might keep down without throwing it back up?

A. Hopefully, this will pass soon for you. In the meantime, here are a few suggestions that *could* help:

  • Dry foods like bread, crackers, dry cereal, etc., seem to settle a little better in the stomach than moist, wet, foods. If you can, take your beverages separately from meals. Some women also say that if they have something dry *before* getting out of bed, like crackers, pretzels or toast, and then just stay sitting up or leaning back slightly in bed for an extra ten minutes, that can help.

  • Cold foods like sandwiches, salads, cold cooked or raw vegetables and fruits sometimes seem more appealing. Part of the reason for this may be that they give off less odor.

  • Open a window in your kitchen and make sure your fridge is free from odors. Some morning sickness seems to be strongly linked with the sense of smell. You may have better luck if your kitchen is fresh and airy.

  • Small frequent meals or snacks often work better than three large meals. Keep a bunch of easy to grab snacks handy such as baby carrots, fresh fruit, dried apricots, and graham crackers. These are all healthy snacks that can contribute positively to your diet; if you munch on these types of things throughout the day, you won't have to eat as much when you sit down at the table for a meal.

  • The smell and taste of fresh ginger may help perk up your palate. Ginger has a fresh, bright smell, and many studies show that real, fresh ginger can help reduce nausea. The kind of gingerale that is commonly available has very little real ginger in it, but if you buy your own fresh gingerroot, you can use it to make hot or cold tea that *may* help. Ginger is available in most large chain supermarkets in the produce aisle. it looks like a knobby, tan colored root with smooth papery skin. Just grate it into a teacup, pour boiling water over, and steep a few minutes and strain. Serve hot or iced.

  • Try not to lie down for a little while after eating.

I hope at least one of these suggestions can help offer you a little relief.

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