Health Advocate Blog

Pregnancy symptoms and foods that may help

While pregnancy comes with many joys, it can also come with some uncomfortable symptoms. Morning sickness, heartburn and constipation are the three most common ailments pregnant women experience. Luckily, these ailments are often manageable through food. Read on to learn about foods that may make you feel better.

Morning sickness

This uncomfortable feeling is not appropriately named—it can strike at any point during the day. While you may not have an appetite while experiencing morning sickness, it is important that you eat for baby. Additionally, making sure that your stomach is neither too full nor too hungry may help keep morning sickness at bay.

Foods that may help you feel better include:

  • Foods and beverages made with ginger and/or lemon
  • Toast
  • Yogurt
  • Crackers, pretzels
  • Dry cereal
  • Ice pops, gelatin dessert
  • Chicken soup
  • Dried fruit
  • Plain fruits and vegetables


Even if you didn’t have heartburn prior to becoming pregnant, you may experience it during pregnancy, especially later in pregnancy. Avoid acidic, spicy, high-fat and fried foods. Try not to eat a large meal at least 4 hours before bed.

These foods may help alleviate heartburn while pregnant:

  • Oatmeal
  • Brown rice
  • Baked potato
  • Foods made with ginger
  • Bananas
  • Pears
  • Apples
  • Fennel
  • Skinless baked or grill poultry
  • Broccoli
  • Cauliflower


Another uncomfortable symptom of pregnancy! Staying hydrated is one of the best remedies. Water should be your first choice, but 100 percent fruit juices such as prune juice may help get this moving, too.

Additionally, you can try these foods to help with constipation:

  • High-fiber foods such as whole grain breads and cereals
  • Legumes such as beans and lentils
  • Brown rice
  • Fresh fruits and vegetables

For Health Advocate members

If you’re a Health Advocate member with access to the wellness coaching component of our Wellness Program, contact your coach for more information on nutrition or tips to have a healthy pregnancy.