4 Common Symptoms & Foods That Can Help You Feel Better

If there was only one thing that women who are TTC, pregnant, and postpartum have in common it’s this: their hormones are all over the place. They are also likely experiencing some stress and they have symptoms they don’t always know how to ease.

There are lots of ways to deal with these things – like through exercise and practicing self-love– but what we want to talk about today (and over the next few weeks), is food and nutrition. Food isn’t just there to taste good you know – if you eat the right foods at the right time, you can ease your symptoms and boost your mood. 

Over the next 5 weeks, we’ll be sharing symptom solving snack recipes for nausea, stress, constipation, postpartum healing, and more. Today, we’re sharing some quick tips and tricks for solving those common symptoms through nutrition… 

4  common symptoms & the food you need to make you feel better

1. Nausea: Ginger 

Around 70% of women get morning sickness during pregnancy and unfortunately, one specific cause is not really known — which can make it harder to ease. Nausea in pregnancy likely happens because of a combination of factors including pregnancy hormones (HCG and a rise in estrogen), low blood sugar, feelings of stress, and being overtired.

Try ginger to help with morning sickness:

Ginger is an age-old nausea fix – some studies show that it’s as effective in reducing nausea as medications, plus ginger has fewer side effects. It’s safe to consume in pregnancy and can be taken in many forms. You can try: 

• Chewing on some raw ginger 

• Drinking ginger tea 

• Putting ginger in a smoothie or juice 

Of course, as with everything, keep your ginger consumption in moderation. It can cause mild acid reflux in some people - and acid reflux definitely makes nausea worse. So figure out what works best for you!

2. Constipation: Fiber, fiber, fiber! 

Constipation is a common symptom in pregnancy and postpartum — so if you’re experiencing it, then you’re definitely not alone.

In pregnancy, it’s usually a result of… you guessed it, hormones! Increased progesterone levels cause the relaxation of your body’s muscles, including your intestines. When your intestines are moving a bit slower than normal, it can cause slow digestion and lead to constipation. In postpartum there are a few reasons you might be constipated; you might still be healing from labor, and that includes any stitches — this can make you unconsciously clench when you use the bathroom; you may be experiencing stress, lack of sleep, or changing sleep patterns; you might also be moving around less. None of these are necessarily bad, but they can contribute to constipation.

How to ease constipation in pregnancy and postpartum:

Eating high-fiber foods will help aid your digestion and relieve constipation. High fiber foods include: 

• Fruits & vegetables – particularly prunes 

• Beans

• Wholegrains 

Alongside a healthy amount of fiber in your diet, make sure you’re staying hydrated!

3. Stress: It’s all about the nutrients

Ok so for stress – it’s less about one fix, and more about making sure you’re getting those all-important nutrients. Here’s a quick guide to the nutrients that can help relieve some mild stress: 

1. B vitamins: Work to maintain a healthy nervous system

   Found in: Whole grains, meat such as beef and turkey, eggs, pulses such as lentils and peas

2. Vitamin C: Studies suggest that Vitamin C deficiency is associated with stress-related conditions.

   Found in: Citrus fruits, broccoli, and bell peppers

3. Magnesium: Research shows that magnesium may help with healthy brain function that helps reduce stress and anxiety

   Found in: Nuts and seeds, leafy greens, avocado, dark chocolate, beetroot

4. Vitamin D: When your Vitamin D levels drops so do your stress-fighting neurotransmitters like dopamine and serotonin

   The best way to get Vitamin D is from sunlight. You can also find it in oily fish such as mackerel, fortified cereals, dairy products, eggs, and mushrooms

5. Chromium: Chromium helps your body with the production of serotonin. It also helps lower the amount of cortisol produced when you feel stressed

   Found in: Broccoli, green beans, prunes, shellfish, and cinnamon

6. Iron: If you're not getting enough of this essential mineral in your diet, you could be more prone to stress

   Found in: Flaxseed, spinach, and kale

4. Heartburn: What you shouldn’t have

There’s no one-size-fits-all fix to heartburn, but there are some common food triggers to avoid when you’re dealing with heartburn during pregnancy and postpartum:

• Chocolate

• Fatty & spicy foods

• Acidic foods like citrus fruits and tomato-based items

• Fizzy drinks

• Caffeine

Dealing with heartburn is also about how and when you eat. Here are our top tips:

1. Eat smaller meals more regularly to aid digestion 

2. Eat slowly. If you struggle to do this use this tip: put one bite of food in your mouth and place your knife and fork back on the plate – don’t pick them up again until you’ve finished your bite. That should really slow things down!

3. Stop eating 2 hours before you go to bed

4. Stay upright for 1 hour after you eat or take a short walk 

Have a TTC, pregnancy, or postpartum symptom or emotion you need helo with? Let us know in the comments, we’re here to help!

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