Finding out you’re pregnant can come with a flood of emotions - and questions. One of the first concerns many have is: What can I still eat safely?

Foods to Include for Foundational Support:

Even if you're feeling nauseous or low on energy, aiming for a few small, nourishing meals and snacks each day can make a big difference. These food groups provide the key nutrients needed to support early fetal development and maintain your own strength and wellbeing.

Fruit & Vegetables

• Rich in vitamins, antioxidants, and fibre to support digestion and immunity

• Include a variety of colours - e.g. spinach, carrots, red peppers, blueberries, bananas

• Fresh, frozen, or tinned (in water or 100% juice) are all equally nutritious

• Lightly steam or roast vegetables if raw options feel too harsh on the stomach

Wholegrains

• Provide complex carbohydrates for steady energy and fibre to reduce constipation

• Examples: oats, wholegrain bread, brown rice, barley, bulgur, whole wheat pasta, quinoa

Lean Protein Sources (Aim for a source at most meals)

• Essential for fetal tissue development and blood sugar stability

• Options: eggs (fully cooked), lentils, beans, tofu, chicken, turkey, lean beef, or white fish

• Try pairing with carbs (e.g. toast and scrambled eggs) to ease nausea and maintain energy

Dairy or Fortified Alternatives

• Provide calcium, iodine, and B12

• Includes milk, yogurt, hard cheeses, or fortified plant-based options like soya milk/yogurt (shake these well to mix in the added calcium)

• Choose unsweetened and calcium-fortified alternatives where possible

Healthy Fats

• Needed for baby’s brain development and to help absorb fat-soluble vitamins (A, D, E, K)

• Include: avocado, olive oil, nut butters, walnuts, seeds (like chia or flax), and oily fish (e.g. salmon)

Hydration

• Water is best - aim for 35mls/kg body weight/day

• Include options like ginger or peppermint tea (safe for pregnancy), low-fat milk, or coconut water

• Avoid sugar-sweetened drinks, fizzy drinks and excess fruit juice to reduce bloating and sugar spikes

When you first find out you’re pregnant, it’s common to hear the phrase “you’re eating for two” — but this is a myth. In reality, your energy needs don’t increase during the first or second trimester.

For most people, extra calories are only needed in the third trimester, and even then, it’s only about 200 extra calories per day — roughly the equivalent of a small, nutritious snack such as yoghurt with fruit and nuts, a slice of wholegrain toast with nut butter, or a small smoothie.

If you’re very active, underweight, or carrying multiples, your energy needs may be higher, but this should be discussed with your doctor, midwife, or registered dietitian to tailor recommendations to your situation.

The focus in early pregnancy should be on quality, not quantity — prioritising nutrient-dense foods that support your health and your baby’s development, rather than simply increasing portion sizes.

🧀 Dairy & Eggs

Avoid:

• 🥛 Unpasteurised milk and cheeses, including soft mould-ripened cheeses such as:

  • Brie

  • Camembert

  • Chèvre (goat’s cheese)

  • Blue-veined cheeses (e.g. Roquefort, Gorgonzola)
    These can carry Listeria monocytogenes, which can cause listeriosis — a rare but serious infection during pregnancy.

• 🥚 Raw or undercooked eggs, unless they are Lion-stamped (UK) or pasteurised. This includes:

  • Homemade mayonnaise

  • Mousses

  • Hollandaise sauce

Eat instead:

• Hard cheeses such as cheddar, gouda, or parmesan

• Pasteurised soft cheeses (e.g. cream cheese, ricotta, mozzarella)

• Fully cooked eggs or those that are Lion-stamped or pasteurised.

🍖 Meat, Fish, and Pâté

Avoid:

• Raw or undercooked meat, especially pork, poultry, and minced meat — due to the risk of toxoplasmosis and listeria.

• Cured meats (e.g. salami, chorizo, prosciutto) unless cooked until steaming hot.

• All types of pâté, including vegetable-based — high risk of listeria.

• Liver and liver products — these are high in preformed vitamin A (retinol), which can be toxic to the baby at high levels.

• Game meats — may contain lead shot and are not recommended.

🐟 Fish

Fish is a great source of lean protein and omega-3 fatty acids, which support fertility, fetal brain development, and heart health — but some types need to be avoided or limited due to mercury or food safety concerns.

Avoid:

• Shark, marlin, and swordfish — due to high mercury levels, which can affect your baby’s developing nervous system.

• Raw shellfish — can increase the risk of foodborne illness.

• Oily fish to avoid: also includes shark, marlin, and swordfish (not typical choices but sometimes found in certain cuisines).

Limit:

• Tuna — no more than 4 small tins per week (or 2 fresh tuna steaks) due to moderate mercury levels.

Safe and beneficial:

• Oily fish such as salmon, sardines, trout, and mackerel — aim for 1–2 portions per week for omega-3s.

• Sushi made with raw fish is safe only if the fish has been previously frozen (per UK regulations).

• Well-cooked shellfish is safe to eat (e.g. prawns, mussels, scallops) — ensure it’s piping hot.

🧡 Vitamin A Caution

• Avoid liver and liver products, cod liver oil, and fish oil supplements containing retinol, as these are high in preformed vitamin A (retinol), which can cause birth defects if consumed in excess.

• Avoid topical beauty or acne products containing retinol or retinoids during preconception and pregnancy.

• Beta-carotene (from plant sources like carrots and sweet potatoes) is safe — your body converts it to vitamin A as needed.

🥜 Peanuts

Before 2009, pregnant women in the UK were advised to avoid peanuts to reduce allergy risk. However, based on a recent systematic review (RCM, 2022), there is no clear evidence that avoiding peanuts during pregnancy reduces allergy risk.
👉 If you don’t have a peanut allergy yourself, there’s no need to avoid them — they can be a nutritious source of protein and healthy fats.

🧂 Iodine

Iodine supports thyroid function, fertility, and fetal brain development.

• Recommended intake: around 200 µg/day during preconception and pregnancy.

• Food sources:

  • 500 mL/day of cow’s milk provides roughly 350 µg/L, so can make a major contribution to intake.

  • Fortified plant milks vary: 1000 mL/day provides around 130–250 µg, depending on the brand.

  • Cheese, yoghurt, eggs, and fish also provide iodine.

• Most individuals who regularly consume dairy, fish, and/or eggs meet iodine needs through diet, so routine supplementation is not always required.

• Be cautious with iodine supplements — excess intake can affect thyroid function, so stick to recommended levels and avoid unnecessary high doses.

☕ Caffeine

High caffeine intake has been linked to increased miscarriage risk, so it’s best to limit to 200 mg per day, roughly equivalent to:

• 1 mug of brewed coffee (140–180 mg)

• 2 cups of tea (50–75 mg per cup)

Other sources to consider: green tea, cola, energy drinks, and chocolate.

Approximate caffeine content:

• Instant coffee (1 tsp): ~100 mg

• Filter coffee (1 mug): 140–180 mg

• Black tea (1 cup): 50–75 mg

• 50 g dark chocolate: ~25 mg

🍷 Alcohol

There is no known safe level of alcohol during pregnancy, especially in the first trimester.
The safest approach is to avoid alcohol completely to reduce the risk of miscarriage, developmental issues, and fetal alcohol syndrome.

🌿 Herbal Teas & Natural Products

Herbal products may seem gentle or “natural,” but not all are safe during pregnancy. Some can stimulate the uterus, affect hormone levels, or simply haven’t been studied enough.

NHS guidance:

• Limit herbal teas to no more than 4 cups per day; 1–2 cups daily is a general rule.

• Herbal teas like ginger, lemon balm, and rose hips are generally considered safe in moderation.

• Use caution with chamomile and raspberry leaf, especially in the first trimester.

Avoid the following herbs, especially in the first trimester:

• Liquorice root — can raise blood pressure and affect hormone levels.

• Dong quai, black cohosh, blue cohosh — can stimulate uterine contractions.

• Raspberry leaf — traditionally used to tone the uterus; best avoided until the third trimester, and only under guidance.

Other considerations:

• Essential oils and herbal supplements should only be used under the guidance of a qualified health professional.

• “Detox” or weight-loss teas are not recommended.

• If in doubt, consult your GP, midwife, or registered dietitian before taking any herbal product — even over the counter.

If you were taking preconception or fertility supplements, it’s important to reassess once you find out you’re pregnant. Nutritional needs shift quickly, and your prenatal should match these changes.

Key Nutrients to Prioritise in the First Trimester:

• Folate (Folic Acid or Methylfolate): Essential for neural tube development, which forms your baby’s brain and spine. Aim for 400–600 mcg per day. Most prenatals contain either folic acid or the active form, methylfolate - check the label to ensure your supplement meets this requirement.

• Vitamin D: supports bone health, immune function, and plays a role in fertility and pregnancy outcomes.

  • In the UK, the standard recommendation is 10 µg (400 IU) of vitamin D daily throughout pregnancy (and when trying to conceive), particularly during the autumn and winter months when sunlight exposure is limited.

    International guidelines (e.g. some in North America and parts of Europe) recommend higher doses — up to 25 µg (1,000 IU) per day — especially in populations at risk of deficiency.

  If you have darker skin, limited sun exposure, cover your skin for cultural or medical reasons, or live at higher latitudes, you may benefit from the higher end of this range. Speak with your healthcare provider for personalised advice.

• Vitamin B12: Important for red blood cell formation and your baby’s neurological development. You’ll need 2.6 mcg per day, especially if you follow a vegetarian or vegan diet. Look for it in your prenatal or consider a separate supplement if needed.

• Vitamin B6: Can help ease nausea in early pregnancy. Many prenatals include this, but it can also be taken separately up to 25 mg per day if recommended by your provider.

• Iodine: Recommended intake around 200 µg/day during preconception and pregnancy, can be got from your diet rather than supplements -

  Food sources:

  • 500 mL/day of cow’s milk provides roughly 350 µg/L, so can make a major contribution to intake.

  • Fortified plant milks vary: 1000 mL/day provides around 130–250 µg, depending on the brand.

  • Cheese, yoghurt, eggs, and fish also provide iodine.

  Most individuals who regularly consume dairy, fish, and/or eggs meet iodine needs through diet, so routine supplementation is not always required.

  Be cautious with iodine supplements — excess intake can affect thyroid function, so stick to recommended levels and avoid unnecessary high doses.

• Iron: Needed for your growing blood volume and to transport oxygen efficiently. The recommended amount is 10–27 mg per day, but some people find iron worsens nausea. If this is the case, speak with your dietitian or GP about gentler forms like iron bisglycinate. Always take iron with food, not on an empty stomach.

• Choline: A lesser-known but vital nutrient for fetal brain and spinal cord development. Not all prenatals include it, so include choline-rich foods like egg yolks, meat, and soybeans where possible.

• Omega-3s (DHA): These healthy fats support your baby’s brain and eye development. If your prenatal doesn’t contain DHA, consider a separate supplement providing 200–300 mg per day, especially if you don’t regularly eat oily fish.

Note: These recommendations may not vary too far from the contents of your preconception supplement. Compare the nutrition label on your current multivitamin before switching - it may not be necessary to purchase something entirely new. Instead, you might simply need to adjust or add individual supplements to fill any nutritional gaps. Always discuss with your doctor, midwife, or registered dietitian if you’re unsure.

If you were taking a preconception or fertility supplement, it's important to review and potentially update your supplement routine once you find out you're pregnant.

What to Check:

• Prenatal multivitamin: Most people should switch to a dedicated prenatal supplement that is specifically formulated to meet the nutritional needs of pregnancy - not just fertility.

• Key nutrients to look for in your prenatal:

  • Folic acid or methylfolate (400–600 mcg)

  • Vitamin B12 (2.6 mcg)

  • Vitamin D (10 mcg or 400 IU - 25mcg)

  • Choline (ideally included, though not always present)

  • Optional: Omega-3s (200–300 mg DHA if not eating oily fish 1–2x/week)

• Discontinue any fertility-specific or high-dose fertility supplements (e.g. high levels of CoQ10, inositol, DHEA) unless your healthcare provider has advised you to continue.

• Avoid any supplement that includes high doses of retinol (vitamin A) or high-dose herbal blends, The NHS advises that pregnant women should not exceed 700 micrograms (µg) of vitamin A daily from all sources, including food and supplements. 

• Continue or adjust any individual supplements based on your blood work or specific needs (e.g. extra iron, B12, or vitamin D if you were already deficient).

Tip: Once you confirm pregnancy, review your supplement labels or bring them to your GP, midwife, or registered dietitian to ensure they’re still appropriate for this new stage.

During pregnancy, your immune system adapts to support your growing baby - but that also makes you more vulnerable to foodborne illnesses like listeria, toxoplasmosis, and salmonella. While the risk is small, taking a few extra precautions can help keep you and your baby safe.

Key Recommendations:

• Wash all fruits and vegetables thoroughly under running water, even those you plan to peel. This helps remove soil that may carry toxoplasma or other harmful pathogens.

• Avoid pre-packed salads or bagged leafy greens unless you wash them yourself and eat them immediately. Listeria can grow at fridge temperatures and multiply if left too long.

• Reheat all leftovers until piping hot (steaming throughout, not just warm). Avoid reheating more than once.

• Handle raw meat carefully: Keep it separate from other foods, and wash hands, utensils, and chopping boards after contact. Cook all meat until there is no pink left and juices run clear.

• Avoid eating cold cuts, pâtés, and deli meats unless they are cooked until hot. These items can carry listeria if not freshly prepared.

• Be mindful with canned foods - once opened, store leftovers in a sealed container in the fridge and consume within 24 hours. Never eat directly from a can that has been opened and stored.

• Avoid raw or lightly cooked eggs unless they are Lion-stamped (UK) or pasteurised (elsewhere).

These steps help reduce exposure to bacteria and parasites that may be harmless to most people but could pose a greater risk during pregnancy.

While it may not be visible from the outside, your body is working hard behind the scenes. Hormones like hCG (human chorionic gonadotropin), estrogen, and progesterone surge, supporting embryo development and signalling your body to prepare for pregnancy. These hormonal shifts are essential - but they can also trigger a host of early pregnancy symptoms.

• Fatigue and low energy: One of the earliest and most common symptoms. Your body is using extra energy to support the placenta and developing baby.

• Nausea and vomiting: Often worse in the morning but can strike anytime. This is linked to rising hCG and estrogen levels.

• Food aversions or cravings: Smells, textures, or foods you previously loved may suddenly become unappealing. On the flip side, cravings can appear too.

• Bloating and constipation: Progesterone slows digestion to allow more nutrient absorption, but it can also lead to sluggish bowels.

• Sore breasts: Hormonal changes increase blood flow and prepare the breasts for feeding.

• Stuffy nose or breathlessness: Increased blood volume and hormone shifts can lead to nasal congestion and shortness of breath.

All of this can make thinking about food - let alone eating "well" feel overwhelming. Early pregnancy isn’t the time for pressure or perfection it’s about gentle nourishment that supports both your body and baby.

• Eat little and often – Every 2–3 hours, aim for small snacks or light meals to prevent dips in blood sugar that can worsen nausea.

• Pair carbs with protein or fat – Toast with nut butter, rice cakes and hummus, crackers and cheese, or a small smoothie with Greek yogurt help steady energy.

• Try cold, bland, or beige foods – Warm meals or strong smells can be triggering. Cold leftovers, fruit, plain pasta, or hard-boiled eggs may go down easier.

• Keep bedside snacks handy – Dry toast, oatcakes, or plain cereal can help ease morning nausea before getting up.

• Fluids matter, too – Sip between meals, not during. Try ginger tea, lemon water, coconut water, or even broths for hydration with gentle flavour.

• Focus on “safe” foods – If all you can manage is toast or plain pasta, that’s okay for now. Trust your appetite to guide you, and know variety will return with time.

HG is not normal morning sickness. Ask for a referral to a dietitian for support.

Nutrition Support When Eating Feels Impossible

Hyperemesis gravidarum (HG) is a severe form of nausea and vomiting in pregnancy that affects about 1–3% of pregnant women. Unlike “typical” morning sickness, HG can cause persistent vomiting, dehydration, weight loss, and nutrient deficiencies, sometimes requiring medical treatment (e.g., IV fluids or hospital admission).

Important note: If you’re struggling to keep fluids down or notice signs of dehydration (e.g., dark urine, dizziness), seek medical help immediately. HG often requires medical management alongside dietary support.

Why Does HG Happen?

The exact cause isn’t fully understood, but hormonal changes (like rising hCG and oestrogen levels) play a role. Women with a history of HG, multiple pregnancies, or high levels of certain hormones are more at risk.

Nutrition Goals with HG

The priority with HG is not about eating “perfectly” - it’s about hydration, energy preservation, and small wins with food.

Key focuses include:

• Preventing dehydration (sips of fluid, ice chips, oral rehydration solutions).

• Maintaining some energy intake with small, frequent bites when possible.

• Avoiding unnecessary restrictions - eat what you can tolerate, even if it’s not the “ideal” food.

• Rebuilding nutrient stores gradually once symptoms ease.

Practical Nutrition Tips

1. Eat “Little and Often”

   • Aim for tiny, frequent snacks instead of three big meals.

   • Dry, plain foods like crackers, toast, or rice cakes may feel easier first thing in the morning.

2. Stay Hydrated in Any Form

   • Sips of water, ice lollies, or diluted fruit juice.

   • Try cold fluids or sparkling water, which can be easier to tolerate.

   • Oral rehydration salts (like Dioralyte) can help replenish electrolytes if vomiting is frequent.

3. Choose Easy-to-Digest Foods

   • Simple carbs (white bread, rice, plain pasta) can provide quick energy.

   • Avoid strong smells - cold foods (like chilled sandwiches or yogurt) often cause less nausea.

4. Protein for Sustained Energy

   • Try small amounts of mild protein foods (e.g., Greek yogurt, boiled egg, plain chicken).

   • Peanut butter or nut butters can work well with toast or crackers.

5. Ginger and Vitamin B6

   • Vitamin B6 can be recommended but doses may be individual, ask your doctor or midwife before supplementing.

   • Ginger (e.g., ginger tea, ginger biscuits, or capsules) has some evidence for reducing nausea.

6. Don’t Worry About Food Quality in the Early Stages

   • If the only thing you can manage is plain crisps or biscuits, that’s okay. Focus on hydration and energy first - nutrition can be rebuilt later.

Medical Support

• HG often needs antiemetic medications e.g. Cyclizine, IV fluids, or hospital care.

• Some women may require nutrition support via IV or feeding tubes in severe cases.

• Your midwife or GP can arrange blood tests to monitor hydration and nutrient levels (e.g., electrolytes, B vitamins).

When to Seek Urgent Help

• Unable to keep any fluids down for 24 hours.

• Signs of severe dehydration (e.g., very dark urine, confusion, extreme fatigue).

• Rapid weight loss.

Emotional Wellbeing and HG

HG can be mentally exhausting. Fatigue, isolation, and guilt about “not eating well” are common. Remember: none of this is your fault. Nutrition goals during HG are about survival, not perfection.

Sluggish bowels are common in pregnancy - progesterone slows digestion, your iron supplement might be adding to it, and if you’re not eating as regularly, fibre intake might be lower.

• Hydrate well: Aim for at least 1.5–2L of fluids daily. Warm drinks, water with lemon, or gentle teas (e.g. ginger, peppermint) can help stimulate movement.

• Include fibre from a variety of sources:

  • Soluble fibre: oats, flaxseeds, chia seeds, cooked veg, lentils

  • Insoluble fibre: wholegrain breads, wholegrain or wholewheat pastas and rice, wheat bran, raw veg, skins of fruits

• Pair fibre with fluids: Fibre needs water to work - otherwise, it can worsen bloating.

• Prune juice (small glass daily) or a small serving of apple sauce or cooked apples may help gently stimulate bowel movements.

• Movement: Gentle walks after meals can support digestion and bowel function.

• Check your iron supplement: Iron bisglycinate is a gentler form that may reduce constipation risk. Ask your doctor or dietitian about switching if needed.

• Slowing down your eating, sipping peppermint tea, and avoiding overly greasy or fried foods can help with bloating.

The first trimester is like running a marathon while growing a new organ (the placenta!) - no wonder you’re tired. Blood sugar dips, poor sleep, and nausea can all contribute.

• Don’t skip meals: Even if you're nauseous, aim for small, frequent meals or snacks every 2–3 hours.

• Include complex carbohydrates at each meal:

  • Examples: oats, wholegrain toast, brown rice or pasta, quinoa, sweet potatoes, wholewheat crackers

  • These provide a steadier source of energy than refined sugars e.g. sweets, biscuits, crisps, sweet breakfast cereals.

• Always pair carbs with protein or healthy fat to stabilise blood sugar and prolong energy:

  • Rice cakes + hummus or nut butter

  • Wholegrain toast + nut butter or cheese

  • Crackers + cheese

  • Smoothie with yogurt or protein powder

  • Yogurt + fruit or granola

• Protein goal: Aim for 1g protein per kg of body weight/day in pregnancy. This helps with energy, growth, and managing cravings.

• Don’t overdo caffeine: It might feel like a fix for fatigue but stay under 200mg/day and focus more on nourishing meals and rest where possible.

• Don’t underestimate the power of a 20-minute nap.

What to expect, especially in the first trimester

It’s completely normal to feel uncertain - or even anxious - about changes in your body during pregnancy, especially around weight. Let’s start by saying this: your body is doing something incredible. And weight gain is a natural and important part of supporting both you and your growing baby.

Weight Gain by Trimester: What to Expect

Ranges do exist but they are not strict targets - they’re guides to help ensure both you and baby are supported through each stage of pregnancy. Every body is different, and what’s “normal” for you may look different from someone else’s journey.

Every body grows differently, and the numbers don’t define your health or how well you’re supporting your baby.

• 1st Trimester (Weeks 1–12):
  You may gain little or no weight (about 1–2 kg / 2–4.5 lbs), especially if dealing with nausea or appetite changes. Some weight loss is also common if morning sickness is severe.

• 2nd Trimester (Weeks 13–27):
  This is when most steady weight gain begins. You may gain about 0.4–0.5 kg (1 lb) per week as your appetite improves and your baby’s growth accelerates.

• 3rd Trimester (Weeks 28–40):
  Your baby is gaining weight rapidly, and your body is building reserves for birth and breastfeeding. Expect similar weekly gains as in the second trimester.

Some body’s may gain more than these numbers, and that is okay - weight gain reflects remarkable physiological changes happening inside your body. Every kilogram gained serves a purpose:

• Your baby: ~3–4 kg

• Placenta: ~0.7 kg

• Amniotic fluid: ~1 kg

• Increased blood volume: ~1.5–2 kg

• Breast tissue and fat stores (to prepare for breastfeeding): ~3–4 kg

• Uterus growth: ~1–2 kg

• Increased body fluids (between cells): ~1–1.5 kg

• Organ adaptations: Your heart grows larger and pumps more blood to support your baby, while your kidneys and liver also work harder, adjusting to new demands.

All of this is your body intelligently adjusting to grow, nourish, and sustain another life - and to prepare you for labour, birth, and recovery.

If You're Feeling Anxious

Pregnancy changes can stir up complex feelings about body image - especially if you’ve previously struggled with weight or food-related concerns. You're not alone. Try to focus on how you feel, not just how you weigh. Nourishment, rest, and movement matter more than numbers.

A few tips:

• Focus on nutrient-dense meals that support energy and digestion

• Avoid obsessively tracking weight - let your midwife or doctor guide any concerns

• Gentle movement (like walking, stretching, yoga) can support mental and physical well-being

• Speak with a registered dietitian if weight changes are emotionally difficult

Nourishment for You and Your Smile

Pregnancy changes almost every part of your body - and your mouth is no exception. Hormonal shifts can make gums more sensitive and prone to bleeding (known as pregnancy gingivitis), while nausea, vomiting, and changes in appetite can affect oral health. Good dental care, combined with balanced nutrition, supports not only your teeth and gums but also your overall wellbeing during pregnancy.

Why Oral Health Matters in Pregnancy

• Increased progesterone and oestrogen can make gums more prone to inflammation, swelling, and bleeding.

• Frequent morning sickness or acid reflux can expose teeth to stomach acid, increasing the risk of enamel erosion.

• Cravings for sweet or acidic foods (like citrus or fizzy drinks) can also impact tooth health if consumed often.

• Gum disease has been linked to higher risks of pregnancy complications (like preterm birth), so prevention is key.

Nutrition Tips for Healthy Teeth & Gums

• Calcium-rich foods: Milk, yogurt, cheese, and fortified plant-based milks help strengthen teeth and bones.

• Vitamin D: Supports calcium absorption and gum health - oily fish, eggs, fortified foods, or supplements (10 mcg/day is recommended in pregnancy).

• Vitamin C: Found in oranges, peppers, and strawberries, it helps keep gums healthy and reduces inflammation.

• Limit sugary snacks and drinks: If you’re craving sweet foods, opt for natural sweetness like fruit paired with yogurt or nut butter.

• Stay hydrated: Water helps wash away bacteria and neutralise acids in your mouth.

Practical Tips If You’re Nauseous or Vomiting

• Avoid brushing your teeth immediately after vomiting - acid softens enamel and brushing too soon can wear it down.

• Keep soft, mild foods on hand (e.g., yogurt or plain toast) to ease discomfort after vomiting.

Daily Dental Care Routine

• Maintain good at-home cleaning habits, as consistent brushing and flossing are the best defences against pregnancy gingivitis and plaque build-up.

• Book a routine dental check-up during pregnancy - NHS dental care is free during pregnancy and up to 12 months postpartum (UK-based benefit).