1st Trimester Nutrition: Managing Nausea and Food Aversions

The first trimester of pregnancy is a time of rapid change—for both your baby and your body. While it’s an exciting milestone, it often comes with challenging symptoms such as nausea, vomiting, and food aversions. These changes can make it difficult to maintain a balanced diet, yet good nutrition remains vital during these early weeks of development.

Firstly, please be kind to yourself if you’re feeling unwell or struggling to eat. It’s completely normal to find it hard to meet all your nutrient needs every day during this time. Your baby is remarkably able to take the nutrients it needs from your body, so missing out occasionally won’t harm your baby’s health or development. Focus on the small wins and nourishing yourself as best you can. 

However, if you are worried or unable to eat adequately for several days in a row, always reach out to your doctor or midwife for support.

Why Nutrition Matters in the First Trimester

During the first trimester, the foundations for your baby’s organs, brain, and spinal cord are being laid. Nutrients like folate, vitamin B6, iron, and protein play a critical role in fetal development and maternal health. However, nausea (often dubbed "morning sickness," though it can occur any time of day) can make even the thought of certain foods unbearable.

Managing Nausea: Nutritional Strategies That Help

Mild to moderate nausea is experienced by up to 70–80% of pregnant women, while about half experience vomiting (Ebrahimi et al., 2010). Although the exact cause isn’t fully understood, hormonal shifts—particularly elevated human chorionic gonadotropin (hCG)—are likely contributors.

Nutrition Tips to Manage Nausea:

• Eat small, frequent meals: Going too long without eating can worsen nausea. Try eating something every 2–3 hours.

• Prioritise bland, dry foods: Plain crackers, toast, rice, and bananas are often easier to tolerate.

• Try ginger: Ginger has been shown to reduce nausea and vomiting in pregnancy. Consider ginger tea, ginger chews, or fresh grated ginger in hot water with some lemon or honey (Borrelli et al., 2005).

• Stay hydrated: Sip on water, electrolyte drinks, or cold herbal teas throughout the day. If plain water is off-putting, try adding a splash of lemon, cucumber, or any other flavouring you are tolerating well.

• Avoid strong smells: Cold foods like smoothies, overnight oats, and chilled fruits may be more tolerable than hot dishes with strong aromas.

Dealing with Food Aversions

Food aversions are extremely common in early pregnancy. Women often report an aversion to meat, eggs, or vegetables, which can pose a challenge for meeting protein and micronutrient needs.

Tips to Navigate Aversions:

• Find alternatives: If you can’t stand the smell of cooked meat, try plant-based options like tofu, legumes, or dairy-based proteins such as Greek yogurt.

• Try different textures: Sometimes a change in preparation (e.g., roasting vs. steaming) can make a food more palatable.

• Don't stress perfection: Focus on what you can eat and aim for variety over time. It’s okay if your diet isn’t perfect every day.

In Conclusion

The first trimester can feel like survival mode when nausea and food aversions take over. Please remember to be kind to yourself during this time. Focus on small wins and nourishing yourself with what your body can tolerate. Missing some nutrients on tough days won’t harm your baby, they are amazing at utilising your stored resources if needed. Take advantage of when you do feel good and if you are unsure—consider supplementation if recommended by your healthcare provider and don’t hesitate to seek medical advice at any time. 

References:

• Ebrahimi, N., Maltepe, C., & Koren, G. (2010). Nausea and vomiting of pregnancy: a comparison of American and Canadian attitudes and management. Journal of Population Therapeutics and Clinical Pharmacology, 17(3), e394-e401.

• Borrelli, F., Capasso, R., Aviello, G., Pittler, M. H., & Izzo, A. A. (2005). Effectiveness and safety of ginger in the treatment of pregnancy-induced nausea and vomiting. Obstetrics & Gynecology, 105(4), 849–856.