Upset Stomach and Pregnancy | What Can You Do to Relieve?

In general, having an upset stomach during pregnancy is one of the most common issues nearly 80 percent of women experience. Upset stomach and pregnancy can really affect your choice of what you decide to put into your body. Experiencing this discomfort can make you confused about what to do and makes it harder to control your weight during pregnancy.

You can read our guide below to benefit from valuable tips that can help you to manage an upset stomach during pregnancy. And of course, you should always consult with your physician for expert advice.

Upset Stomach and Pregnancy What Can You Take to Relieve

Although having an upset stomach is also called morning sickness, in fact, you can experience it any time during the day when you are pregnant. Most pregnant women have difficulties, struggling with nausea and vomiting, and it can really be exhausting.

However, it can become very helpful to eat something as you wake up in the morning, even if it sounds less appetizing. Nevertheless, many pregnant women have their box of crackers ready near the bed and eating a few before getting up in the morning can make morning sickness symptoms better.

You can benefit from certain nutrients when you are pregnant which can help an upset stomach. For example,  it has been shown that taking vitamin B6 helps to relieve pregnancy symptoms related to nausea and morning sickness. In general, intake of 100 milligrams of vitamin B6 a day is actually safe. You can also benefit from ginger to relieve nausea. If you think that your prenatal supplements actually make your stomach upset, then take your supplements with food at night.

When you are pregnant your body is changing every single day.  This, in turn, makes your growing uterus disturb your digestive system. In addition during this time, you also have changes in your hormone levels which causes an increase in progesterone levels and drops in motilin levels which can contribute to constipation.

Experts recommend that pregnant women should intake enough fiber, at least 25g, daily. Furthermore, it is also good to keep yourself hydrated to keep your digestive tract running as smoothly as possible.

According to the academy of nutrition and dietetics,  the following foods  can easily help to increase fiber in your diet:

  • Pear with skin
  • Raspberries
  • Popcorn
  • Almonds
  • Avocado

Additionally, according to the Institute of Medicine,  it is important to consume about 2-2.5 liters of water a day, 20% of which should come from foods you eat and the remaining 80%  should be provided by the beverage and plain water combined.

You can also perform certain exercises to increase the motility in your digestive system.  For example, taking a brisk walk or riding a bicycle or even swimming regularly can help a lot. Remember to do these things in moderation and keeping safety as a priority at all times.

However please know that even if you don’t see any improvements after following all these steps you should consult your health care professional in order to have alternative treatments and, perhaps, medication.

What can I take for an upset stomach while pregnant?

While it’s important to have a healthy diet,  you cannot still get all of the nutrients your body requires for the healthy pregnancy only from the foods you eat. The process gets especially harder when you experience an upset stomach during pregnancy.  You can easily take high-quality prenatal supplements which can also help you and your baby stay healthy when you are pregnant.

Nowadays,  you can find many kinds of prenatal supplements in the market. However, it’s still important to find a supplement that you can easily swallow and also one that your body tolerates accordingly. When choosing a prenatal supplement you need to look for the following key points:

Vitamin D

According to many studies, vitamin D intake is very important to have a healthy pregnancy.  It does not only help you to grow your baby’s bone structure but it also helps to have healthy blood pressure levels when you are pregnant.

Some food sources also have a high level of vitamin D such as salmon, canned tuna, orange juice, etc.  However, your prenatal supplement will most likely have enough for you in each pill, so be careful not to exceed the dosage and consult your doctor or midwife if there are any concerns. Another study confirms that in order to achieve normal vitamin D blood levels you can take up to 100 mcg during pregnancy. 


DHA is one of the essential fatty acids which is important for a healthy pregnancy and the development of your baby’s brain and as well as eyes.

DHA exists in fish however, many pregnant women refrain from eating fish during pregnancy in order to avoid consuming mercury.


You can meet your choline needs by eating eggs, beef and as well as soybeans. In addition, chicken, mushroom, and potatoes are also important sources of choline. Choline helps your baby’s brain to undergo a healthy development. According to many health experts, you should take choline separately since anyone hardly gets daily recommended dosage solely from the food.


In general, you need more iodine when you are pregnant and it is also one of the most important nutrients helping your baby to grow healthy. Iodine helps pregnant women to have balanced neurological and phycological development and controls thyroid function.


Iron is an important element that not only helps to grow placenta but also supports your red cell mass and plasma volume. When you are in your second and third trimester, your body needs to increase its iron intake levels to 27 mg per day. Usually, fortified grains, beans, lentils, and spinach are good sources of iron, however, you may need to have an extra source to meet your iron needs during pregnancy.

Upset stomach during pregnancy 1st trimester

According to this source, almost 80 percent of pregnant women experience some kind of upset stomach during pregnancy in their 1st trimester. However, there are still many ways to settle your stomach and relieve your nerves too.

Eat some snacks

Remember, your stomach is upset when it is empty! Therefore, before getting up and starting your day, you can try some snacks to prevent nausea.


According to many studies, drinking ginger tea can actually help reduce nausea and upset stomach in pregnant women. You can read our detailed blog on how you can benefit from ginger tea to relieve morning sickness.


Mint is amazing in helping with an upset stomach. Just like with ginger, you will need to consume mint as a fresh leaf. You can simply try to chew fresh leaves of mint from the garden or you can also keep them for some time in hot water to make tea.


In some extreme cases, some women find magnesium to be the only effective solution. You can, in fact, try soaking in Epsom salts in a nice relaxing bath to help you prevent nausea.

Vitamin B6

The University of Michigan reports that one of the best treatments of nausea is to take vitamin B6. According to their suggestion, taking 10-25mg 3 times daily is considered safe.

Need more information on pregnancy tips? Please keep reading our regularly updated blog for more valuable content which can help you to stay healthy during pregnancy.

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