Decrease Your Pregnancy Discomforts Through Food


Morning sickness is common during the first trimester and can continue throughout the second and third trimesters.  A fun fact that’s not funny at all, it can occur anytime, not just in the morning!  Ugh.  One major tip is to avoid getting an empty stomach.  Eating small amounts of food frequently throughout the day can help.  Also, be sure you are well hydrated.  Eat bland foods like toast, apple sauce, broth-based soups and rice.

Other foods that can help with nausea:  Cold foods, ginger, and peppermint

If you have morning sickness (aka nausea) and severe fatigue try and sleep as much as you can, eat a protein and healthy fat within 1 hour of waking, drink ginger tea and lemon water, remember to eat small frequent meals and take a B6 supplement.


Fiber Up!  To avoid constipation and hemorrhoids, aim for 25+ grams per day.  Fiber will help prevent and relieve constipation, keep you fuller longer, lower cholesterol levels, and aid in blood sugar control.  If you’re on an iron supplement, you might be experiencing constipation.  Fiber helps to soften stools.  Avoiding constipation can prevent hemorrhoids.

Choose high fiber foods: Beans, lentils, pears, avocadoes, apples, chia seeds, raspberries, potato with skin, almonds and peas.

If you have constipation and hemorrhoids continue to eat high fiber foods, stay hydrated, drink warm lemon water upon waking and throughout the day and take a calcium and magnesium supplement.


During pregnancy UTI’s are common and sometimes present no symptoms. However, UTI’s can lead to preterm labor and the first sign of a UTI for some moms are strong Braxton Hicks contractions.  Good news, you can start now by increasing your water intake to decrease your risks for getting a UTI.

Hydration needs increase during pregnancy and the general rule of thumb is 8-12, 8-ounce glasses of water a day.

The best way to gage your hydration level is to have a quick look at your urine before you flush. If your urine is dark and concentrated, you need to push fluids. It is recommended to spread your fluids evenly throughout your day. To help you, carry a thermos with water everywhere you go and shoot for 4 glasses of water by noon.

If you think you may have a UTI, contact your health care provider right away.

Other foods and fluids that can help: Drink at least 8, 8-ounce glasses of water a day and eat cranberries. Avoid caffeine, alcohol, refined foods, fruit juices and sugar.


During pregnancy it’s common for heartburn to start in the third trimester, but in reality, it can start anytime. We get heartburn because the placenta produces extra progesterone and that hormone boost relaxes the valve that separates the esophagus from the stomach. It might get worse when you’re lying down because gastric acid creeps up which causes that burning sensation. And anatomically, as your uterus grows your stomach is pushed up leaving little space between your stomach and esophagus.

If you have heartburn we don’t want you to reach for the TUMS because they can dilute stomach acids that aid in digestion and provide protection against bad pathogens (like H. pylori) entering the body.  Instead drink ginger tea before and after meals, eat small frequent meals and eat more alkaline-forming foods like vegetables, fruits, nuts and beans. Avoid acidic type foods like diary, eggs and acidic vegetables like tomatoes.

We’d love to hear: How are you feeling and what helps you manage your pregnancy discomforts?

If you’re looking for additional pregnancy and postpartum support, we’d love for you to join Unique Footprints – you’ll get a food guide with meal plan, prenatal yoga, audio practices to de-stress, you’ll learn how to decrease your discomforts and increase in your energy.  Plus, you’re not only going to feel better, but you’re also going to improve the health of your baby.

You have the power within you to create an incredibly healthy child and to experience and enjoy vibrant health during the process. It would be an honor to have you join us.



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Unique Footprints Authors:

Caroline Susie, RD/LD

Caroline is in private practice and is the Unique Footprints Registered Dietitian, mother of a 6 month old and two Jack Russel Terriers. She helps women sort through nutrition trends to find the best evidence-based nutrition approach for their lifestyle. She currently specializes in prenatal and postnatal nutrition and believes that taking a personalized approach is best. She is a contributor for Fox News and many other publications. Personally, Caroline is a fitness enthusiast who enjoys running, yoga, tennis and is a lover of food. You can learn more about Carline here. 

Jenny Morrow, RN, IBCLC, LCCE, RYT

Jenny is a born and raised Texan who loves the feel of a book in her hands, an unshakable optimistic and refuels by time in nature. She’s a mom, neonatal nurse and founder of Unique Footprints (a fully realized, 100% digital pregnant and new mom resource). She created her company in the delivery room – literally! As a nurse assisting with deliveries and postpartum care, she directly witnessed families who did not feel prepared and were shocked through the transition into parenthood, and she knew there was a better way. Jenny has taught over 10,000 expecting families how to prepare for this time in their lives. You can learn more about Jenny here.

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