Eating for Two: Healthy Pregnancy Nutrition Tips

Help for Nausea, Heartburn & Constipation

Pregnancy may make your cheeks glow, but thanks to the growing fetus's pressure on your organs, it can certainly do a number on your digestive system. But by tweaking your diet and following a few simple tips, you can help ease unpleasant symptoms, says Jeff Hempl, Ph.D., R.D., spokesperson for the American Dietetic Association. Here are some to try.


  • Opt for cold dishes, which give off fewer aromas, over warm ones.
  • Keep dry, bland foods, such as crackers and popcorn, at your bedside to quell a.m. queasies.
  • Munch on small snacks throughout the day: A little something in your stomach can stave off nausea.


  • Fit in plenty of high-fiber foods every day.
  • Drink at least 8 glasses of fluids per day.
  • Ask your doctor whether splitting your iron supplement in 2 doses is an option for you (iron is a possible cause of constipation).


  • Eat small, frequent meals (6 small meals instead of 3, for example).
  • Save beverages for after meals.
  • Avoid reclining or lying down within an hour of eating.

Originally published in the May 2002 issue of Parents magazine.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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