Pregnant Woman on Bed


Combat the Most Common Pregnancy Symptoms With These Foods

What to eat to help ease the discomfort and find relief.

While pregnancy can be one of the most exciting and happiest times in a person’s life, it can also bring on some not-so-exciting physical changes and symptoms. The good news is that there are foods with added benefits that can help you cope with these discomforts and find relief.

Morning Sickness 

Morning sickness during pregnancy is very common, especially in the first trimester. Thankfully, there are some tried-and-true natural remedies you can turn to if you’re experiencing morning sickness.

  • Eat smaller, more frequent meals. An empty stomach can trigger nausea or make it worse for some, so eating smaller amounts every 2-3 hours may help.

  • Eat or drink fresh ginger, a herbal remedy that may help to relieve nausea. Try adding fresh ginger to your meals, drinking ginger tea or ginger ale, or eating natural ginger candies or ginger snaps.

  • Include foods rich in vitamin B6, such as sunflower seeds, pistachios, fish (tuna, salmon), poultry, bananas, and avocados, that can help relieve nausea. 

  • Limit greasy, fatty foods that are more difficult to digest. Rather, try eating carbohydrate-rich foods such as rice, bread, crackers, cereal, and fruit that are easier to digest and provide energy.

  • Stay hydrated by drinking water with mint, carbonated beverages, and tea like peppermint, spearmint, chamomile. 


Similar to morning sickness, constipation is common during pregnancy as a result of the hormone changes in your body. Your eating habits, fluid intake, and exercise level can also contribute to whether or not you experience constipation. Although constipation can occur at any point during your pregnancy, it’s most common during the third trimester when your baby is heaviest. To help keep things moving, try these foods and practices to relieve your symptoms. 

  • Fiber-rich foods, including fruits, vegetables, whole grain products, and nuts, to soften the stool and promote regular bowel movements.

  • Eat foods rich in magnesium, including dark leafy greens, whole grains, legumes, nuts, and dairy products. 

  • Stay hydrated by drinking plenty of fluids throughout the day. 

  • Prunes are a great natural laxative. Try eating whole prunes or drink prune juice.

  • If approved by your healthcare provider, incorporate walking or low-intensity exercise into your daily routine.


Ongoing constipation during pregnancy can lead to hemorrhoids. Therefore, preventing constipation by ensuring adequate fiber and fluid intake will help you avoid developing hemorrhoids. 


Heartburn, also called acid reflux or indigestion, is another common symptom during pregnancy due to changes in your hormones and physical body shape as your baby grows. Try these remedies for heartburn relief during pregnancy. 

  • Eat smaller, more frequent meals throughout the day instead of three large meals

  • Eat slowly and chew thoroughly, taking breaks throughout

  • Avoid fried, spicy, and/or fatty foods

  • Avoid citrus fruits and juices

  • Limit caffeine consumption

  • Sit up straight when you eat, and try to remain upright for at least 30 minutes after eating

Restless Sleep

Getting a good night's sleep while you’re pregnant can be tough - especially later during your pregnancy when it can be difficult to find the right position. In addition to bolstering yourself with comfy pillows, there are some natural food remedies you can use to help you sleep soundly. 

  • Magnesium-rich foods (leafy greens, whole grains, legumes, nuts) not only help with constipation, but can also help improve sleep quality.

  • Herbal teas that include lavender, chamomile, and sage help soothe the senses and keep you calm before bedtime. Consider making it a nightly routine, complete with warm milk for a boost of calcium if you’d like.