7 Real Food Remedies for Morning Sickness
When Someone Asks Your Daughter . . . .
What mommy says, does she run to the trash can, stick her head in, and yell “blahhhhhhhh”? Do you leave “deposits” in random potted plants on the street? Is there a flight attendant who will never forget the “gift” you spewed all over that tiny flushable cubicle in the sky?
Well then, I have just the thing for you.
Yesterday we talked about the REAL cause of morning sickness, and why it’s virtually impossible to correct this deficiency (if you have it) until after baby is born. However, there ARE things you can do to start feeling better now! In her Beautiful Babies e-course, Kristen of Food Renegade offers these tips for managing morning sickness and food aversions while getting your baby the best nourishment possible.
#1: Start Supplementing With Magnesium Oil Immediately
Though your absorption rate will be diminished due to pregnancy hormones, it is not fully blocked. Supplementing won’t allow you to fully rebuild right now, but it can prevent a rapid depletion that could make symptoms worse. Because magnesium is not easily absorbed by the digestive tract, topical applications are the way to go. Magnesium oil is a highly bioavailable source that you can easily spray on and rub in.
A caution, though: Some magnesium oils are contaminated with mercury and other heavy metals. Make sure you use a trusted brand! The company I buy from is listed on my resources page.
Also, some folks experience a tingling or burning sensation when they use the spray. If this happens to you simply add water to make a 50/50 solution and double the amount of spray you’re using (distributed over a larger area of your body: arms, legs, tummy, etc).
Wondering how much to take? Figures vary, but somewhere between 500-750 mg seems to be the general consensus. With the brand I listed above that works out to about 30 sprays a day. It sounds like a lot, I know, but if it works it’s worth it, right?!?!
Of course, the suggestion above is just a starting point. For a more personalized approach, start with a dosage you feel comfortable with and then:
“[S]imply pay attention to your poop! Magnesium will help loosen your stools. If you get diarrhea, you are using too much magnesium. If, however, you’re simply getting a nice, soft stool and avoiding constipation, then you’re probably using enough.” (Source: Beautiful Babies e-course)
Another good way to get magnesium is to soak in epsom salts. Add 1/2 cup to 1 cup and soak for half an hour.
#2: Eat More Protein And Saturated Fat
I know, you probably want to punch me in the face right now, and that’s okay. Foods like eggs, fatty fish and beef/lamb are usually lowest on the totem pole for the morning sick mama. Though they are great for stabilizing blood sugar and reducing nausea, many pregnant women just can’t stomach them. Why is that?
How Food Aversions Contribute To Nausea, And What To Do About It
Counter-intuitive as it seems, an aversion to fatty foods exposes a cholesterol deficiency. Here’s why: Our liver uses cholesterol to make the bile needed to digest fats, but it also uses cholesterol to help your body make the hormones needed to sustain a pregnancy. If you don’t have enough cholesterol stored it will choose to support the baby, but then there is nothing left to make bile!
Of course, the best thing to do is eat a preconception diet rich in cholesterol, but if that ship has already sailed your genius body has a workaround. It can create cholesterol from carbs! This is why so many mamas who can’t stand the sight of meat crave french fries and bagels early on. Cholesterol is “so important to fetal development that pregnant women who do not have high enough cholesterol levels are at increased risk of having babies with developmental problems,” says a recent study, who concluded that good cholesterol levels can even reverse many of the negative effects of fetal alcohol syndrome. Obviously, it’s wonderful that the body has a redundant system if not enough is present, but there is a serious downside to getting cholesterol from carbs instead of proteins and fats. First, there is no guarantee the body is going to be able to manufacture enough for proper development, and a deficiency in cholesterol during fetal development can cause significant developmental delays later on. Second, donuts and french fries do not contain essential b-vitamins, protein, and fat soluble vitamins A, D, K and E. Meat and healthy fats do. It’s really difficult to overstate how vital fat soluble (and other) vitamins are to fetal development, so the workaround is a stopgap measure at best.
Fortunately, there’s a workaround for the workaround. Rather than binging on carbs, you can compensate for the lack of bile by taking “bitters and/or ox bile to help your liver digest these necessary nutrients. Standard Process also makes a supplement with this exact combination of bitters and bile salts to aid in fat digestion called Cholacol. You can also support your liver by drinking Milk Thistle Tea.” [Update: The new Nourishing Traditions Book of Baby & Child Care recommends bitters, but Sally recently issued a statement in which she changed her position. Please read this for more info.]
Update: I love this hint from Kristen on getting more protein in – “Also, try other cold meats. I’ve become a big fan of cold meat salads: chicken salad, tuna salad, crab salad, etc. You don’t have to heat the meats or smell them. Just stir in mayo or sour cream, salt, pepper, maybe some dill relish, chopped nuts, and craisins or raisins. Works with any cold meat and tastes YUMMY.”
#3: Sip On Bone Broth And Raw Milk
According to Kristen “Raw milk and bone broth are often the only foods a mother suffering from morning sickness can tolerate. Plus, they also happen to be rich in calcium – a mineral that works synergistically with magnesium within the body.
Since calcium competes with magnesium for absorption within the body, supplementing with high levels of magnesium to correct that deficiency may inadvertently create a calcium deficiency. Thus, it is wonderfully helpful to increase consumption of both together, particularly if your intake of calcium would already have been low.”
Bone broth has the added benefit of stimulating bile production, which as we discussed above can be suppressed due to cholesterol deficiency.
#4: Get More Sun!
“By this, I mean real sunlight, direct, in the middle of the day, with limbs and belly exposed,” says Kristen.
Vitamin D is essential for helping the body to absorb nausea reducing magnesium, and “[s]itting behind glass windows sadly does not offer the same benefits, since most glass blocks the UVB rays necessary to create Vitamin D in your skin but let the Vitamin-D leaching UVA rays through).”
Sun shy? Supplements don’t have the same benefits in this instance, I’m afraid. According to Kristen, studies comparing fermented cod liver oil vs. sunlight show that magnesium absorption goes WAY up when you get real sunlight. For more info on the benefits of sunlight, check out last months series:
- Confessions of a Sunbather
- Wait, WHAT? Sunlight Prevents Cancer???
- Why Vitamin D Supplements Cannot Replace Sunshine
- Antioxidants Vs. Sunscreen: Which Works Better?
- How To Make Non-Toxic Homemade Sunscreen
If you can’t get out in the sun, make sure to take extra fermented cod liver oil. (Where to buy fermented cod liver oil and why it’s one the top supplement I would take if I were stranded on a desert island)
#5: Eat Before You Get Out Of Bed
“Since low blood sugar levels will make your nausea worse, it is best to try to keep your blood sugar level as even as possible. Keep hard cheese, apples, bananas, and nuts by your bed. Snack on them when you get up in the middle of the night to pee, and then again when you first wake up.” (Source: Beautiful Babies e-course)
This is fantastic advice that is also quite helpful for nursing moms. I went to bet clutching a piece of cheese for the first two years of Katie’s life!
#6: Eat More Frequently
“Again, since low blood sugar levels will make your nausea worse, try eating smaller, more frequent meals throughout the day. Never go more than 2 or 3 hours without eating.” (Source: Beautiful Babies e-course)
#7: Eat Foods Rich In Vitamins B6 and B12
Foods rich in B6 include chicken, turkey, beef, pork, salmon, tuna, bell peppers, spinach, green peas, yams, broccoli, asparagus, turnip greens, and properly prepared peanuts, sunflower seeds, cashews, hazelnuts, and lentils. Note: Vitamin B6 degrades when exposed to heat, so prepare these items at the lowest temperature possible.
Foods rich in B12 include sardines, salmon, venison, lamb, beef, shrimp, scallops, yogurt, and raw milk.
If you just can’t do it, says Kristen, try Catalyn for B6 and Cataplex for B12.
Well, That’s It! Almost.
Did you know you can also prevent stretch marks and postpartum depression (really!), reduce your sweet babe’s risk of autism, allergies and ADD and increase your odds getting the birth you want? It’s totally true. If you loved this series, check out Kristen’s Beautiful Babies e-course for to tips on increasing fertility, having a gloriously healthy pregnancy and making the most of breastfeeding. This is hands down one of the most fun, enlightening and memorable classes I have ever taken, and I could not recommend it more highly!
Click Here To Check Out The Class!
Photo credit: Beauty redefined
Whenever I notice lumps now I do my whole regimen: Phytolacca...
Mommypotamus via FB
Plus why an aversion to cholesterol rich foods (like eggs) signals a cholesterol deficiency, how that can cause developmental delays in children, and what you can do about it!
Ashley Kelso Sherrill via FB
So the magnesium oil won’t cause problems with the baby’s teeth? I’m just confused by that b/c you stated you used magnesium to help with RLS when pregnant with your daughter. Then her teeth were not healthy when they came in.
The REAL Cause Of Morning Sickness « The Mommypotamus
[...] question! We’ll cover that in the next post along with tips for overcoming food [...]
Mommypotamus via FB
Ashley Kelso Sherrill – Right, it’s no problem if you also increase calcium intake via bone broth and watch for signs that you’re getting too much magnesium (loose stools). With Katie I thought the fact that I had supplemented with far more magnesium than calcium was the cause of her decay, but later I realized it was an undiagnosed lip tie which caused milk to pool on top of her teeth. She basically had the breastfed version of “bottle rot” – more on that here http://www.mommypotamus.com/why-our-mothers-shouldnt-have-listened-to-theirs/ and here http://www.mommypotamus.com/how-to-diagnose-tongue-and-lip-ties/. Looking back, though, too much magnesium was not the primary factor I originally thought it was (though it was probably a factor since I had signs I was taking too much like loose stools. TMI, I know!). The lip tie was definitely the main problem as most of the decay occurred right at the site of the tie. However, as is mentioned in the post both should be increased so as not to create an imbalance
Mie
I have trouble viewing your resource page, and I have tried 3 different browsers and ad blocking stuff, but still nothing. Can you tell me, which brand you recommend for magnesium oil? Thanks!
Heather
Hi Mie, it’s Ancient Minerals sold by Radiant Life
Mie
Thank you!
Our Small Hours
Great post! I’m so incredibly thankful for these posts because if I ever make up my mind about having another baby, I would love to skip morning sickness this time around. lol
Our Small Hours´s last [type] ..My Traditional Foods Food Diary
Sara
Thank you so much for this article! It’s so helpful for me RIGHT NOW!!! I did the GAPS diet 100% for 7 months and now that I’m pregnant, I can hardly stomach any of the foods I used to love… it’s so bizarre, but now I understand why I’m craving carbs so much! I don’t know why but broth is just repulsive to me right now… I even made it and the smell of it was too much to bear… I can’t even imagine drinking it. I force myself to have an egg each morning and seem to need some form of meat every 2 hours…. but I can hardly stand to make any food in the house b/c of the smell… do you have any suggestions? I’ve been only able to handle turkey sandwiches with deli meat and meat from restaurants…anything I make it just disgusting…. it’s SOOOO the opposite of how I’ve ALWAYS been my entire life, that it’s weird to get used to! I’m in my 8th week and just hoping this passes soon! Thank you!
Heather
I’d start with bitters immediately and see if that doesn’t help with the aversions. Good luck!
Food Renegade
Also, try other cold meats. I’ve become a big fan of cold meat salads: chicken salad, tuna salad, crab salad, etc. You don’t have to heat the meats or smell them. Just stir in mayo or sour cream, salt, pepper, maybe some dill relish, chopped nuts, and craisins or raisins. Works with any cold meat and tastes YUMMY.
Lisa
I have read research articles based on the link between ketosis and fetal growth and development. Morning sickness promotes ketosis, methinks. I don’t think morning sickness is as bad for the mother and the developing baby as made out.
Michelle
Hi! A friend linked me to your previous post. I technically had HG with my first (though not officially diagnosed with it) and lost 7.5% of my already small (107 lbs) body weight. I had aversions to everything. Especially eggs and any vegetable and all dairies (and just about everything else besides). The only things I did NOT throw up were loaded-baked-potatoes and McD’s burgers and fries. For someone who hadn’t eaten fast food in 4 years, it was torture. I’ve always thought it was a nutrient deficiency. Though I suspected protein as I hadn’t been eating much of that (but lots of veggies and beans). But perhaps protein was just a factor? I so wish I had read this blog last year.
Since having a my daughter, now 25 months, I have consciously worked towards increasing my fats (butter and coconut oil often, and unheated olive oil here and there) and my proteins (I have meat at nearly every meal and I had two or three eggs every morning for the greater part of this last year – though I got tired of eggs a month or two back and took a break, but when I had them again they made me nauseous….thinking it was just the chicken vs duck eggs). I have also been decreasing my carb intake in general (wheat and/or gluten allergy). Well, now I’m “5 weeks” pregnant. But here’s my problem. Last month I had something going on digestively where my stools were runny – not acidic like diarrhea, just runny. Multiple times a day. This has left me feeling very depleted and rather upset to then find out I wound up pregnant after a month of that. They aren’t runny anymore, but they are abnormally soft, despite consistently eating nutrient dense, quality foods. I can already tell my body is low in mag – I have RLS pretty awful at night. But if my stools are already loose what can I do? I AM about to start working with a GAPS/WAPF nutritionist and have passed your article on to him, so I know he’ll have good input. That’s a few days away though and I’m not sleeping well. I’m also still nursing. Any thoughts/suggestions? I’m TERRIFIED of being so sick again with a toddler to care for.
Heather
I’m so sorry, Michelle, that sounds awful! It sounds to me like you may be magnesium deficient, but of course if there is another factor causing loose stools figuring out the correct dosage could be tricky.You are very wise to seek out the help of a GAPS practitioner, and I’d love for you to come back and share what he/she advises you to do! Congratulations on your pregnancy – I hope you figure out things soon!
Michelle
Well, so far the GAPS practitioner seems to be less than helpful. We’ve only spoken once be he seemed to not no much about pregnancy related nausea
So Far I have doing epsom salt soaks every night and then afterwards applying magnesium gel. I think it helps. But I am also following the advice in this post to cleanse my liver:
http://www.mothering.com/community/t/618836/preventing-reducing-morning-sickness-and-hyperemsis-gravidarum-herbs-more
The most helpful thing I have found is drinking lemon water. I’ve felt exceptionally better since I’ve been drinking it the last last week. I didn’t have it for over 24 hours between yesterday and today and I threw up. Bought some more lemons today. The lame thing is that my desire for whole foods goes out the window with pregnancy
Eggs make me horribly nauseous and I just don’t know what to eat because everything that actually sounds good is crap and everything good just the thought of makes me nauseous. Raw fruits and veggies give me heartburn….bah. It’s like a losing battle. On the upside I have eaten very well the year and half prior to this pregnancy, so this baby has a lot of nutrients already stored in me that DD did not. But that’s the hard part about the nutritionist too. “You shouldn’t be eating that.” Well, I KNOW I shouldn’t be eating it….but if it comes down to not getting enough protein or eating a protein bar and feeling bad about it, I’m going to eat a protein bar :/ It’s just hard.
'Becca
Michelle, are you sure you’re getting enough iron? For me, it is pretty effective to take an iron supplement whenever I get diarrhea and a magnesium supplement whenever I get constipated. Foods that are high in iron but not so high in fiber can help too. Pregnancy requires a LOT of iron.
‘Becca´s last [type] ..EASY Homemade Baby Food!
Jeanie Witcraft
I know that when you are pregnant, your thyroid increases dramatically to prevent birth defects in your child. Hyperthyroid symptoms include runny stools and/or diarrhea. Ask your OBGYN about a thyroid test if they haven’t already?
(Probably should’ve checked the date…oh well!) Good luck and hope this helps someone else. Sorry.
Heather
I’m sure it will, Jeanie! Thanks!
Creative Christian Mama via FB
How interesting! I’ve been using mineral drops in my water the last several months, but I’ll be increasing my magnesium even more now that I know this! I get bad morning sickness and can’t go near protein for most of my pregnancy. I’ll be sharing this on my page!
Kristi
Thanks for these posts! I actually felt guilty for not having morning sickness this time around, because I bought into the ‘it’s good for the baby’ thing. This makes me feel a lot better about getting pregnant a tad earlier than I had wanted to. (I didn’t think my body was ready yet, I was/am still pretty new to the traditional foods ideology.)
amy
When I was pregnant with my third, I did not get morning sickness at all, unlike the other two pregnancies. I craved and drank kombucha and beat kvass, which are rich in B6, and so I attributed my lack of morning sickness to these changes. However, I was also drinking raw milk and eating meat, which was different from the first two pregnancies.
Sara
Well, a few days later and over a month of nausea is mostly gone… if it starts to come back, I spray on the magnesium in water mixture I made (waiting for the oil to arrive) and I feel better! Sitting in the sun each morning and Epsom salt baths are helping too! THANK YOU SOOOO MUCH! I know my relief was a result of reading your article and making these changes!
Heather
Woohoo! I am SO GLAD to hear that Sara! Thank you for taking the time to let me know!
Amanda
Ah, morning sickness!!! When I was in the early part of my pregnancy I had AWFUL morning sickness, but unlike most people the things I couldn’t eat were carbs and starches. I could eat as much fruit as I wanted but grains, potatoes, beans… they were all out of the question. I ate insane amounts of protien and milk products. I still have really bad heartburn (have had it the whole pregnancy) but I am better able to eat grains and such now. I do supplement extensively (including magnesium) and it seems to help quite a bit.
Remember another good source for minerals like magnesium is natural unrefined sea salt! Eating adequate amounts of salt can help prevent swelling in your feet and help keep your blood pressure down in the end of pregnancy.
I can’t afford the e-course with this little one (oh but I’ve wanted it!!!) but hopefully by the time I ttc the next one I’ll be able to get it!
Thanks for the awesome post!
Heather
That’s interesting, Amanda! It sounds like your body knew it had some cleansing (fruit) and rebuilding to do (meat and dairy). Have you tried apple cider vinegar for the heartburn?
Amy
Apple cider vinegar is one of my main triggers for heartburn during my pregnancy – any thoughts on this – could this mean I have low HA?
sarah garven
I have so many thoughts and questions after reading your ‘morning sickness’ articles. I hope it is OK to air them here? and appoloies if i have missed anything you have already covered.
Firstly, are you talkikg about morning sickness as any nausea or sickness during pregnancy or the more common picture of the nausea/tiredness/vomiting that lasts around the 12 week mark? Or are you including the HG ladies and everyone inbetween? because if magnesium deficiency is the cause for ‘normal’ morning sickness (I use these terms in the broadest sense as i realise that everyone has a different experience) then why does it tend to clear up by 12/15 week or so? Like one of your other commenters mentioned, have you found any information about a genetic link with morning sickness? Myself my mother and grandmother all had sickness lasting all day for all of our pregnancies.
I am sure I have other thoughts too but those are the ones that spring to mind now. Maybe i should have e-mailed??
love the blog, and after saying never again, i am actually considdering a second pregnancy (LO is 3), so all very relevant to me
Heather
Hi Sarah! I’m talking about morning sickness in the first trimester malaise sense. It may apply to HG, but I think it’s likely there are other factors at play there too. Regarding why it dissipates, I think it’s because the initial hormone surge that blocks magnesium absorption starts to even out around the second trimester.
Amy
I’m curious about about the above question, too. I’m 37 weeks pregnant and have had the worst pregnancy nausea this time around. Which is odd, because I ate a SAD with my other two pregnancies and spent a year preparing my body with real food before becoming pregnant this time. It’s been so miserable that I really think this will be my last pregnancy (#3). I haven’t had the classic morning sickness – just a constant hangover-feeling that is most intense before bed. It’s been up to month 8, and then just returned within the last week. So I’m going to up my magnesium intake (although I was already taking it already, soaking my seeds, nuts, etc) and just see if that helps. I’d read the WAPF recommendations for nausea and attempted to follow them (like sipping milk throughout the day), and that made my nausea significantly worse. Thanks for exploring this topic. It’s kind of just like a big experiment for me!
Heather
HI Amy! I was really surprised to find that I was magnesium deficient after years eating almost 100% WAPF, but the more I’ve learned the more it makes sense. We used to get a lot of magnesium from water and certain crops, but water filters and soil depletion have made those sources pretty unreliable : (
allison
With all three of mine I never actually vomited, just had nausea, and that only lasted for a couple of weeks. i found that eating citrus fruit, believe it or not, helped me – all I had to do was peel an orange, cut into a grapefruit or squeeze some lemon into water and I felt immediately better.
My diet is nutrient dense as a general rule, I do have Celiac Disease so the only grains I consume are gluten free, i love fresh fruits as veggies, fresh smoothies and juices were what I CRAVED most, not meat – as a matter of fact, my red meat consumption has scaled back dramatically (1x per week), I haven’t had chicken in 5 years and I’m mostly a shellfish/fish eater and I’ve never felt better.
I’m 36 weeks with my 3rd child and while pregnancy at 38 with full-time work and 2 kids isn’t easy, I’ve felt healthier than ever before.
Mie
Hi, I have suffered from severe HG in my 3 pregnancies and I feel like I have tried everything to deal with it, but with no result. We are trying to conceive again, but I dread the HG and are trying now your magnesium suggerstion, although very sceptical!
Would you consider writing about HG and possible treatments?
Maria
Thank you so much for all the wonderful information.
I am 32 weeks pregnant. The first three months were horrible! I threw up only once but had terrible nausea and extreme fatigue. After the first trimester things got somewhat better, but I’ve had little energy and aches and pains the whole time. Now I’ve been experiencing some nausea again! Would you say that the causes of this nausea could be pretty much the same as in early pregnancy? I’ve been trying my best to move our family’s diet toward a traditional one but we live in Italy and it is extremely difficult to find good whole foods. If I cannot get a hold of magnesium oil or epsom salts do you think that it is worth it to take magnesium tablets? Or should I just stick to the best food I can find?
And, here the doctors are very concerned about toxoplasmosis in pregnancy, and suggest that meat be completely cooked, but of course red meat is horrible like that! Do you have any info on the real risk of catching toxo from beef cooked rare? Thank you!
Heather
Hi Maria! I am almost certain you will be able to find epsom salts because I believe they are still often used for muscle aches in Europe. Regarding the nausea, yes, it could be that a surge of late pregnancy hormones is inhibiting your already limited uptake of magnesium, leading to blood sugar fluctuations and nausea.
Not sure what to tell you about the meat. I personally feel comfortable consuming rare-medium beef while pregnant, but that’s because I know the meat I consume was raised in a healthy environment. Another option would be to fully cook roasts and such in a slow-cooker to maintain tenderness and nutritional benefits.
Amanda
Hi! I thoroughly enjoy your blog. Thanks for all of this information. One word of CAUTION however: pregnant women should not take Swedish bitters. I am all for herbal remedies, in fact that’s all I use (well, sometimes homeopathy as well), and the herbs that are contained in the Swedish bitters are dangerous to pregnant women. It even says on the box of the brand you linked that pregnant women should not take it!
I think Swedish bitters are a great way to stimulate bile production, but I would definitely NOT take it if you are pregnant!
Tabatha
And all these remedies are safe while breastfeeding? I was horribly sick with my first child (she’s almost a year) and would like to start preparing for the next pregnancy, especially by supplementing with magnesium oil.
Heather
Hi Tabatha! Yes, I would consider all of these remedies to be safe while breastfeeding
Tabatha
Thank you for your response and the helpful blog post!!
Lanna
You mentioned tuna a couple of times and I was curious about that since I’ve always heard that you shouldn’t eat tuna while pregnant. Is it ok to have any time or should you limit it? So glad I found this now, as my husband and I are trying but not pregnant yet. Hoping I can bypass the morning sickness with this info! Thank you!
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[...] And did you know that lentils can relieve morning sickness? [...]
Gemika
Very interesting! Another HG mama here. I had the same thoughts as someone mentioned earlier about the difference between HG and morning sickness of the garden variety. My mum had it and statistically there is a 25 percent chance with direct kin having had it, vs 0.7 percent of the general population. I have some magnesium oil there, so I will def start using. Another thing I want to do is buy some locally sourced water which is very alkaline and full of minerals. Expensive but it’s a big change I’ve been thinking may help. I’m always looking for pointers for the next pregnancies
I did a lot of changes over the gap between my two sons but was drinking an alkalising drink of lemon, orange, blueberry and kale juice in the mornings before the sickness kicked in and think it may have been this that contributed to less ptyalism (over production of saliva) if that is of help to anyone. Any other HGers out there, go easy on yourselves. Don’t stress about eating whole foods when pregnant. Do your best, but especially beforehand because you just can’t help it when you get that sick. <3
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Junita
I am 6 weeks pregnant with my third child and started with morning sickness again. We’ve been on GAPS for 9 months and I’m doing everything you’ve recommended in your blog – magnesium oil, epson salt baths, B vitamins, eggs, bone broth and raw milk. What could I possibly be doing wrong? I really don’t know how I can survive 3 months of this…