Pregnancy sickness makes some people lose their appetite. Other people feel hungry but aren’t able to keep food or drink down. If you are suffering from pregnancy sickness, here are some tips that might help:

• Eat and drink little and often. Small amounts of food and drink are easier to digest than full meals.
• Stick to foods that appeal to you – it doesn’t matter if you eat pasta at breakfast time and cereal at dinner time!
• Try dry foods like crackers, toast, plain biscuits or plain cereal. These foods contain carbohydrates so will also help to give you some energy. Some people find it helpful to keep these foods by their bedside so they have something to eat when they wake up.
• Use potatoes, rice or pasta as the base for meals. These foods are easily digested. Add some protein if you can.
• The smell of food or cooking can trigger nausea. Cold food might be easier to eat than hot food.
• Food and drinks containing ginger can help settle your stomach. Try ginger biscuits or sipping on diluted ginger cordial. Many herbal teas contain ginger, but they may also contain ingredients that are unsafe in large amounts in pregnancy, particularly in the first 12 weeks. Have no more than 2 cups per day and ask your pharmacist, dietitian or midwife if you are concerned about any of the ingredients. Remember Green and White Teas also contain some caffeine.
• Avoid fatty, fried or spicy foods and caffeinated drinks (tea, coffee, cola) as these can cause heartburn, which can also make you feel nauseous.
• Wear comfortable clothes and sit up to eat. Avoid lying down after eating.
• Rest when you need to; being very tired may make pregnancy sickness worse.

Dehydration

Drinking little and often is the best way to prevent dehydration. Aim to drink 1.5-2 litres (6-8 glasses) of fluid daily.

• If you are being sick, a drink containing some sugar (eg squash or diluted fruit juice) will help to replace lost glucose and give you some energy.
• Cold foods like sorbet, iced lollies and yoghurt all help keep you hydrated.
• Carbonated (fizzy) drinks make some people feel more nauseous.
• A pharmacist can give you advice about rehydration drinks if you are being sick.

If you are unable to keep fluids down or if you are worried that you might be dehydrated, please contact your antenatal day assessment unit as you may need to come into hospital.

Severe pregnancy nausea and sickness

If nausea and vomiting stops you from doing your daily activities or if you are unable to eat and drink normally, you may benefit from anti-sickness medication. Your GP can help with this.

If you are only able to eat or drink very small amounts, or if you are vomiting a lot, you may have a condition called Hyperemesis Gravidarum. Please contact your antenatal day assessment unit as you may need to come into hospital.

Pregnancy sickness and your wellbeing

Having pregnancy sickness can be very difficult. Please talk to your midwife or GP if you are experiencing any mental health or wellbeing problems in pregnancy.