A GUIDE TO FIRST TRIMESTER EATING AND DIGESTION
The First Trimester: Eating for Comfort and Placental Health
A Word to Begin
For many of my readers, pregnancy is the culmination of years of longing, struggles to conceive, and possible losses along the way. I often see people grapple with unanticipated sadness when they don’t instantly feel blissful and pregnant. But the reality? The first trimester often brings valid concerns, anxiety, fatigue, nausea, and digestive challenges.
Reality can be a far cry from the glamorous pregnancy experience many imagine — not to mention pop culture promotes. Which makes it all the more important to talk about reality and work with it.
It’s healthy to honor your authentic lived experience.
As a holistic fertility and pregnancy specialist, I believe it is essential to nourish not just the growing baby but also your real-time feelings and physical and emotional needs. Prioritizing your quality of life during this intense time can make a huge difference in how you feel, your mental health, your quality of life. And that makes ripples for your placental development, overall pregnancy outcomes, and ultimately your kiddos future health.
And what you eat plays a key role in it all! So let’s talk food and digestion for the first trimester.
Why is the first trimester so taxing?
You might wonder why energy & digestion becomes such a struggle when an embryo is still so small. The answer lies in three key factors:
1. Hormonal Shifts
Pregnancy hormones rise rapidly, causing nausea, food aversions, and fatigue. Recent research highlights a hormone called GDF-15, which is linked to extreme nausea and vomiting (hyperemesis gravidarum) in about 2% of pregnant people.
2. Energy & Blood Sugar Fluctuations
Think of pregnancy like an ongoing marathon—your body requires steady fuel, even while at rest. Energy dips and blood sugar swings can worsen nausea and fatigue.
3. Placental Development
The placenta is a brand-new organ that forms in just five weeks! This requires an enormous amount of energy and nutrients. Research shows placental health sets the foundation for the rest of pregnancy, so the body prioritizes its development.
In short, diverting energy from the rest of the body can cause shortness of breath and fatigue. Constant demands on “increased production” can challenge even the most robust gut and body. And that’s all wise — it’s for a greater purpose!
First trimester eating tips.
Supporting your body through nutrition can ease symptoms and promote overall well-being. Here are some simple strategies:
1. Graze Throughout the Day
Instead of large meals, eat smaller portions every two hours to maintain stable blood sugar levels and keep energy consistent.
2. Carbs & Full-Fat Dairy Are Your Friends
Many crave bagels with cream cheese or cereal with milk, and for good reason! This combination provides:
Steady energy (carbs + protein + fat)
Easy digestion (dairy is gentle on the stomach)
Lower foodborne illness risk (compared to raw fruits, veggies, or meats)
Mood support (dopamine release from carbs + fat)
3. Follow Your Cravings
If you crave something specific, eat it! Many find meat unappealing in the first trimester, but those who do crave it may be anemic. Your body knows what it needs—trust it.
4. Don’t Force "Healthy" Foods
If salads or smoothies sound unappealing, don’t force them. Some research suggests high intake of leafy greens may be linked to certain birth defects—further proof your body guides you wisely!
5. Hydration is Key
Sip water, herbal teas, or flavored beverages throughout the day to stay hydrated and aid digestion.
6. Use My Campfire Analogy
Think of your metabolism like a campfire:
Juice or fruit = quick-burning kindling
Crackers or bread = small logs for steady fuel
Fats and proteins = slow-burning big logs (cheese, nuts, eggs)
Feed your "fire" regularly to prevent energy crashes and nausea.
Managing nausea with research-backed approaches.
Some nausea is normal and even linked to better pregnancy outcomes. But for many, it can be severe and debilitating. Here’s how to manage it:
1. Start With Food First
Eat smaller, balanced meals
Prioritize easy-to-digest carbs + fats + proteins
2. Try Acupressure & Acupuncture
Acupuncture treatments can help
Check out my YouTube Video about acupressure
3. Use Ginger or Sour Candies
Ginger chews, tea, or even lemon-flavored candies can ease nausea.
4. Stay Hydrated
Some prefer ice-cold drinks or popsicles
Others find hot ginger or peppermint teas soothing
IV fluids can be a game-changer if dehydration sets in
5. Consider B6 & Unisom
Vitamin B6 (Pyridoxine): Regulates nausea-related neurotransmitters
Unisom (Doxylamine): A safe antihistamine that reduces nausea
Dosage: B6 (10–25 mg every 6–8 hours), Unisom (12.5–25 mg at bedtime)
This combination is safe for most pregnancies but may cause drowsiness (from Unisom).
Some start with just B6 then add Unisom if it’s not enough.
It works best when taken consistently rather than waiting for nausea to become severe.
Always check with a healthcare provider before starting, especially if taking other medications.
6. Know When to Seek Help
If you can’t keep food or fluids down, see your provider ASAP
New treatments targeting GDF-15 are on the horizon—hope is coming!
What If You’re Not Nauseated?
Many worry when they don’t feel nauseous. In my experience, those on extra estrogen or progesterone (like fertility treatments) tend to have fewer symptoms. Every body is unique—trust yours!
Heartburn and constipation in pregnancy.
Pregnancy hormones relax digestive muscles, leading to heartburn and constipation. Here’s how to manage:
Heartburn Relief
Sleep on an incline (extra pillows or wedges)
Don’t lie down right after eating
Chew gum (swallowing more helps neutralize stomach acid!)
Avoid triggers (spicy foods, caffeine, or even plain water)
Try apple cider vinegar (a spoonful diluted in water)
Use antacids like Tums or Gaviscon
Ask about PPIs if symptoms persist
Constipation Relief
Increase fiber gradually (fruits, whole grains, flaxseed)
Stay hydrated
Exercise lightly to keep digestion moving
Don’t wait until it worsens
Check out my Scoop on Poop post for more tips!
Wrapping this up.
Pregnancy after a long TTC journey can be beautiful, exhausting, and unpredictable. Nourishing your body with the right foods can ease discomfort and set you up for a smoother pregnancy. Be gentle with yourself and adjust expectations as needed.
And remember:
If nausea, heartburn, or constipation becomes unmanageable, consult your doctor.
You are more than just a container for pregnancy. Your quality of life matters! When we prioritize your health and well-being, everything improves—for you and your baby.
Warmly,
Nicole
FOR FURTHER EXPLORATION
Listen to this amazing podcast about how miraculous the placenta is.
The HER Foundation for Hyperemesis is a great resource for those with severe nausea.
The American College of Obstetrics and Gynecology has loads of info, including more info on B6 + Unisom
The Real Foods for Pregnancy book by Lily Nichols is a good resource.
Nicole Lange
LICENSED ACUPUNCTURIST
HOLISTIC FERTILITY EDUCATOR
Something more than just another buzz-word?