8 Foods That Help Ease Pregnancy Symptoms

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Allison Firestone on June 27, 2021
  • pregnant woman eating
    Natural Remedies for Nine Months of Relief
    When you get pregnant, everyone is quick to remind you of the foods you can’t eat. But what about those you should eat while you’re expecting? Turns out, plenty of items from the pantry act as natural remedies for unpleasant pregnancy symptoms—including nausea, headaches, and even sleeplessness. Reach for these foods to naturally, and safely, ease your less-than-pleasant pregnancy side effects.
  • Soybeans
    Total exhaustion hits quickly during your first trimester. For many women, this stems from a newly developed iron deficiency. When pregnant, you’re actually more likely to become anemic since your body is producing more blood to nourish the baby. Address the problem by upping your iron intake with soybeans, which have 8.8 milligrams of iron in one cup. Try pairing some lightly salted beans with a glass of orange juice, as vitamin C aids iron absorption.
  • Almond Butter on Bread
    Almond-Butter Toast
    Headaches, which commonly occur during your first and third trimesters, can be debilitating during pregnancy. Low blood sugar, one common headache culprit, is avoidable with some proactive food choices. To keep your blood sugar at an even keel, take in plenty of complex carbs (such as whole-wheat bread) and protein (such as almond butter). Consistently consuming this combination of nutrients keeps blood sugar stable and prevents related headaches from hitting you.
  • Black bean soup
    Black Beans
    Pregnancy slows the movement of food through your digestive system to give nutrients more time reach your developing baby. The downside is this slowed digestion can lead to constipation. Taking in fiber-rich foods can help keep things moving and reduce your discomfort. And it doesn’t take much—a cup of cooked black beans packs 15.6 grams of fiber, around half of your daily recommendation. Try some black bean soup, or serve them up lightly sautéed alongside some brown rice.
  • Ginger tea with lemon
    Thanks to its potent anti-inflammatory compounds, ginger is a natural, research-proven remedy for nausea and vomiting. There are various ways to up your intake: Shave a few fresh bits off of a ginger root into a cup of warm water to make some stomach-calming tea, or take it in capsule form in the morning and evening. Other forms of ginger are worth trying, too—ginger chews, ginger ale, and even pickled ginger can soothe your stomach.
  • Crackers snack
    Whole-Grain Crackers
    Whole-grain crackers are also known to combat nausea, especially if the wooziness tends to hit just as you get out of bed in the morning. Queasiness intensifies when your stomach is empty, so using food strategically can keep it under control. Store a pack of crackers at your bedside, and eat a few before trying to move out of bed. Getting some food in your system before you start moving can be a good preventative measure first thing in the morning.
  • Full Frame Shot Of Raspberries
    High-fiber foods help prevent hemorrhoids, too. This pregnancy affliction develops as your growing uterus puts pressure on your pelvis, making going to the bathroom uncomfortable and even painful. It’s a common ailment during the third trimester, but increasing your fiber helps by softening your stools and making them easier to pass. One cup of raspberries has nine grams of fiber, so sprinkle a bunch on your cereal or eat them solo, straight from the bowl
  • Chamomile Herbal Tea
    Chamomile Tea
    Sleepless nights are a common part of the pregnancy process, too. The chamomile herb, as a tea and in other forms, has long been used to help with late-night restlessness, and research has since proven its effectiveness. The sleep-inducing, stress-lowering tea is a safe and simple way to lull yourself to sleep while pregnant. So brew a warm cup about an hour before bed, and enjoy it as a pre-sleep pregnancy ritual.
  • Taking chewing gum
    Sugarless Gum
    We often hear avoiding trigger foods is the answer to pregnancy-related heartburn—which is true—but adding a stick of gum into your post-meal routine can help, too. That painful burning in the chest and back of the throat is common during pregnancy since your hormones relax the valve between your esophagus and stomach. Chasing meals with 30 minutes of chewing sugarless gum stimulates saliva and increases swallowing, reducing your heartburn. (Just avoid peppermint, which is an acidic flavor.)
8 Foods That Help Ease Pregnancy Symptoms
Allison Firestone
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Last Review Date: 2021 Jun 27
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the site. If you think you may have a medical emergency, immediately call your doctor or dial 911.