Pregnancy and digestive issues: what to eat

Some pregnant women will feel the need to eat as soon as they wake up to avoid the dreaded morning sickness… In any case, it's the perfect excuse to treat yourself to a lovely breakfast in bed!

To start the day well, opt for a fibre-rich breakfast to support your digestion: a bowl of oat flakes with plant-based milk such as almond milk (avoid cow's milk, which can be hard to digest) and sprinkled with chia, flax, pumpkin seeds… Accompanied by a piece of fresh fruit.

Our Porridge, rich in fibre, is the ideal base for your bowl! 

Alternatively, whip up a delicious mix of mashed banana with 2 tablespoons of organic rapeseed oil, 1 tablespoon of chia seeds, 1 tablespoon of sesame seeds, 1 tablespoon of nuts and seeds (almonds, hazelnuts, cashews…), a squeeze of lemon juice, and some dried or fresh fruit.

For very sensitive digestive systems, don't overdo seeds that are very high in fibre. They are indeed powerful allies when digestion is sluggish, but formidable foes for an irritable gut!

Swap your coffee or tea for a peppermint infusion:

Steep 1 teaspoon of dried mint leaves in a cup of boiling water for 5 minutes. Strain. The menthol will give you a gentle boost while having an antispasmodic effect on the intestines. Mint can be your ideal ally in cases of nausea (peppermint sweets are also worth keeping to hand — easy to carry around!).

A simple way to ease digestion is to eat less!

Keep your portions small and have light snacks throughout the day (think nuts and fruit!). Start your meal with a plate of raw vegetables to activate digestive enzymes and aid digestion. If your gut is sensitive, opt for vegetable juices, which are easier to digest as they contain less fibre.

A broth as a starter — a great ally for digestion! We have a bone broth chicken broth ready for you, Mama Poule, with a 240 ml serving containing nearly 6 g of natural collagen, directly absorbable by the body. For the beef version, Mama Beef with 15 g of collagen per serving will be your ally. 

Along with mint, ginger will be your second great ally against pregnancy nausea. You can prepare your infusion by pouring a cup of simmering water over one to two teaspoons of freshly grated ginger. Then leave the mixture to steep for around ten to fifteen minutes, strain it, and enjoy!

For a snack, go for pieces of crystallised ginger — easy to reach for as soon as nausea strikes!

However, be cautious with pickled ginger, typically found in Japanese cuisine, which usually contains artificial sweeteners such as aspartame — best avoided during pregnancy (and even afterwards!).

And for ginger lovers, order a ginger beer as an aperitif! It is an alcohol-free ginger soda. Ginger beer is so spicy that it gives the impression of drinking an alcoholic beverage — perfect for raising a glass at the aperitif with the father-to-be without feeling left out in front of his pint of beer!

Our anti-nausea pregnancy supplement Bye bye nausea is made with ginger. 

In the evening, to optimise your digestion and therefore your sleep, eat dinner early and avoid consuming animal proteins.

Opt for a plate of low glycaemic index carbohydrates, such as basmati rice with cooked vegetables and a drizzle of olive oil. This type of carbohydrate-rich meal produces a high concentration of tryptophan, which is converted into serotonin and then melatonin — two hormones that contribute to a good night's sleep. It will also help you avoid being disturbed during the night by difficult digestion or a rumbling, hungry stomach!

Finally, in the evening, prepare yourself a small chamomile infusion. Chamomile has the advantage of being both easy to digest and soothing. It also has an analgesic effect in cases of cramps and stomach aches for those who experience digestive discomfort during pregnancy. Our pregnancy herbal tea is made with chamomile.

However, do not confuse German chamomile, which is recommended during pregnancy, with Feverfew, used for headaches and arthritis but not recommended during pregnancy or breastfeeding.

And if despite all of this nothing seems to work, don't panic — you only have 9 months left to wait…