This ultimate morning sickness smoothie is a go-to recommendation for anyone suffering from nausea in pregnancy. And speaking of nausea in pregnancy… we have a bone to pick with whoever came up with the term “morning sickness.” In our experience, this tends to be more of an all-day sickness. While pregnancy can be such a beautiful and joyful experience, suffering from daily morning sickness may dampen some of that joy. While the most efficient treatment for morning sickness and nausea is time, there are some remedies that can help, like this delicious matcha smoothie made with pineapple, mango, and ginger.
If you struggle with morning sickness in pregnancy, hang in there! It will pass in time, but while you’re going through it, we know how uncomfortable and even miserable it can be. Having food aversions and nausea may also cause some anxiety around making sure your baby is getting all the nutrients it needs to keep growing big and strong! One of the best things to do is focus on the foods that agree with you that you can keep down. And to eat regularly!
This matcha smoothie made with ginger helps mitigate nausea in a few different ways. Having small frequent meals is one of the best ways to prevent or ease nausea- smoothies can often be easier to tolerate than other foods, and even small sips here and there may be useful. We’ve also loaded this smoothie with nutrients to help keep your energy up, as well as ingredients known for easing morning sickness.
Ginger is well known for calming an upset stomach and easing queasiness. Some studies even show ginger is equally effective as anti-nausea medications and causes fewer side effects.
Lemon is known for relieving nausea and even just the smell may be useful. Lemon is a neutralizing acid, which converts into bicarbonates. These compounds have been shown to help relieve nausea. Lemon also stimulates your salivary glands, which can help with dry mouth (a common pregnancy symptom) and nausea.
The natural sugars in pineapple can help give you some much-needed energy, help with nausea and bloating. Bromelain, an enzyme present in pineapple, can be especially useful in reducing nausea and can even calm some of that first-trimester bloat.
Mango is rich in magnesium and vitamins C and A. These micronutrients are necessary for your immune system (which takes a hit in pregnancy), can help you get a better night’s sleep, and are also especially important for fetal development. In addition, mango can help reduce nausea and vomiting. Wins all around!
Chia seeds are a rich source of ALA, an essential omega-3, which is important for fetal development. Because they contain some fat, they can also help you feel full for longer.
One of the toughest symptoms in pregnancy is the feeling of just sheer exhaustion. While you’ve likely been told to limit caffeine in pregnancy, matcha has a much lower caffeine content than coffee and is considered safe to use in pregnancy (in moderation). Matcha can help give you that much-needed energy boost without the jitters or crashes that often come with coffee. This smoothie calls for one of our favorite matcha powders- mango matcha!
Bananas are a good source of fiber and can help mitigate constipation that often occurs in pregnancy.
Protein Powder (optional)
Protein requirements increase a bit in pregnancy, and high-protein foods are common food aversions. Adding a scoop of your favorite protein powder can help you meet those needs a little easier.
1 cup unsweetened almond milk
1 frozen banana
½ cup frozen pineapple
½ cup frozen mango
Juice from 1 lemon
1 tbsp freshly grated ginger
1 tbsp chia or flax seeds
½ tbsp honey
1 tsp mango matcha powder
1 scoop protein powder (optional)
1. Add all ingredients to a blender and blend until smooth. If needed, add more almond milk and blend again.
While nothing can truly treat or prevent morning sickness (aside from medication), this ultimate matcha smoothie is delicious and is a natural way to take the edge off some unpleasant symptoms. The nutrients from the fruit, ginger, and lemon can help support your growing baby while also allowing you to feel a bit better. The addition of matcha can also give you a much-needed energy boost.
If you’re struggling with morning sickness, know you are not alone! We’re in this together, and it will get better.
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Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Lete, I., & Allué, J. (2016). The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy. Integrative medicine insights, 11, 11–17. https://doi.org/10.4137/IMI.S36273
Mohammadbeigi R, Shahgeibi S, Soufizadeh N, Rezaiie M, Farhadifar F. Comparing the effects of ginger and metoclopramide on the treatment of pregnancy nausea. Pak J Biol Sci. 2011 Aug 15;14(16):817-20. doi: 10.3923/pjbs.2011.817.820. PMID: 22545357.