I’m experiencing constant morning sickness, is that good?

Many pregnant women experience nausea and vomiting, commonly referred to as morning sickness, during the first trimester.1,2 Despite its name, morning sickness can occur at any time of the day and some women experience it throughout the entire pregnancy.1,2 Studies have shown that nausea and vomiting during pregnancy are good signs of pregnancy and is associated with a lower risk of pregnancy loss.3,4 Morning sickness is possibly a result of the increase in hormones needed for a healthy pregnancy.4

What should I eat to tackle morning sickness?

Dry food such as crackers or toast are recommended first thing in the morning followed by drinking fluids half an hour after a meal.5,6 Once your stomach is settled, you can then brush your teeth.2

How do I ensure food safety in pregnancy diet?

Food safety during pregnancy is especially important. Fruits and vegetables can be contaminated with bacteria or pesticides and thus, washing fruits and vegetables properly under running water before eating them is essential to prevent foodborne illnesses and to reduce your exposure to pesticides.7-9 All food must be cooked thoroughly on high heat to prevent food poisoning.8

What to expect during pregnancy?

Physical and emotional changes are expected during pregnancy.10 Physical changes include morning sickness, leg cramps, heartburn, and constipation.6,10

Morning Sickness

What causes leg cramps and how do I reduce them?

Leg cramps are one of the most common pregnancy symptoms that can be caused by sitting for long periods of time, or by a lack of stretching.11,12 This can be reduced by exercising regularly and moderately, stretching your muscles, walking around, and wearing supportive stockings.12-14 It is also recommended to rest with your legs elevated as it helps to improve blood flow in the veins of your legs.14,15

What causes heartburn?

During pregnancy, the hormone progesterone causes the valve between the stomach and oesophagus to relax which allows stomach acid to move into the oesophagus and irritate the lining.16 This leads to the burning sensation known as heartburn.16

How do I decrease the likelihood of constipation?

Constipation during pregnancy can be prevented by eating a high fibre pregnancy diet of fruits, vegetables, and whole-grains.17 It is also important to drink plenty of fluids and exercise regularly.17

Prebiotics such as inulin also help to improve constipation.18,19 Studies have demonstrated that prebiotic inulin induces more frequent bowel movements, and has positive effects on gut microbiota in people with constipation.18,19

Pregnancy brings about many physical changes, many of which are common and can be managed by making simple lifestyle changes.


1. Mayo Clinic. Morning sickness symptoms and causes. Available at:
https://www.mayoclinic.org/diseases-conditions/morning-sickness/symptoms-causes/syc-20375254?p=1.Accessed on 5 July 2021.
2. New Zealand College of Midwives. Nausea and vomiting. Available at:
https://www.midwife.org.nz/women/pregnancy/nausea-and-vomiting/.Accessed on 5 July 2021.
3. American Pregnancy Association. Morning sickness during pregnancy. Available at:
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/morning-sickness-during-pregnancy/ .Accessed on 13 August 2021.
5. American Pregnancy Association 1. Morning sickness remedies. Available at:
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/morning-sickness-remedies-4597/ .Accessed on 5 July 2021.
6. University of California San Francisco. Coping with common discomforts of pregnancy. Available at:
https://www.ucsfhealth.org/education/coping-with-common-discomforts-of-pregnancy?p=1.Accessed on 5 July 2021.
7. Food and Drug Administration. Fruits, veggies and juices from food safety for moms to be. Available at:
https://www.fda.gov/food/people-risk-foodborne-illness/fruits-veggies-and-juices-food-safety-moms-be. Accessed on 5 July 2021.
8. Birth Center. Why and how to wash fruits and vegetables. Available at:
https://thebirthcenter.com/2018/08/washing-veggies/.Accessed on 5 July 2021.
9. Mayo Clinic3. Pregnancy week by week – 1st trimester pregnancy: what to expect. Available at:
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20047208.Accessed on 8 July 2021.
10. Healthline. Leg cramps in pregnancy: Treatment, home remedies, and prevention. Available at:
https://www.healthline.com/health/pregnancy/leg-cramps-pregnancy. Accessed on 5 July 2021.
11. American Pregnancy Association 2. Muscle cramps during pregnancy. Available at:
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/muscle-cramps-during-pregnancy-11562/.Accessed on 5 July 2021.
12. Pregnancy Birth and Baby. Leg cramps during pregnancy. Available at:
https://www.pregnancybirthbaby.org.au/leg-cramps-during-pregnancy. Accessed on 5 July 2021.
13. American Pregnancy Association 3. Leg cramps during pregnancy. Available at:
: https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/leg-cramps-during-pregnancy-992/.Accessed on 5 July 2021.
14. Healthline2. Elevating legs: health benefits, how to, precautions. Available at:
https://www.healthline.com/health/elevating-legs#:~:text=When.Accessed on 5 July 2021.
15. American Pregnancy Association 4. Heartburn during pregnancy. Available at:
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/heartburn-during-pregnancy-982/#:~:text=During.Accessed on 5 July 2021.
16. American Pregnancy Association 5. Constipation in pregnancy. Available at:
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/constipation-during-pregnancy-964/.Accessed on 5 July 2021.
17. Naseer M, Poola S, Uraz S, Tahan V. Therapeutic effects of prebiotics on constipation: a schematic review. Curr Clin Pharmacol.
2020;15(3). doi: 10.2174/1574884715666200212125035.
18. Micka A, Siepelmeyer A, Holz A, Theis S, Schon C. Effect of consumption on chicory inulin on bowel function in healthy subjects with
constipation: a randomized, double-blind, placebo-controlled trial. Int J Food Sci Nutr. 2017;68(1):82-89.