Trimester One Pregnancy
Trimester One Naturopath's Guide
Supporting the Body Naturally in Early Pregnancy
The first trimester (weeks 1–12) is a time of significant change. Hormones surge, the body adapts rapidly, and symptoms like nausea, fatigue, and digestive changes are common. This guide offers gentle support to help ease the ride.
1. Nausea & Morning Sickness
Why it happens:
Rising hCG and oestrogen levels can affect the digestive system and trigger nausea, especially in the morning (but it can happen anytime). The hormones of early pregnancy cause nausea in two main ways:
1. Hypoglycaemia: nausea worse with delayed meals; nausea relieved by eating; carbohydrate and/or sugar cravings.
2. Slowed digestive function: nausea worse after eating; reflux and excess burping; prolonged feelings of fullness after meals; poor appetite; constipation.
Natural Support:
Ginger: Fresh ginger juice, ginger tea, ginger chews, or capsules (max 1000 mg/day)
Vitamin B6: 50-200 mg a day in divided doses has been shown to reduce nausea.
Herbal Medicine: chamomile, ginger, peppermint or marshmallow in a herbal tea or tincture (speak to your naturopath!)
Hypoglyceamia - Eat Small & Often: An empty stomach can make nausea worse—aim for snacks every 2–3 hours.
Acupressure and acupuncture
Electrolytes: alkalising mineral citrate formulas if struggling with fluid intake. Try Sodii
Add fats and proteins to carbs: Cheese toasties, avocado (guac) and corn chips, peanut butter toast
Avoid Triggers: Strong smells, greasy food, and heat can intensify symptoms.
Choose supplements wisely
⚠️ Severe nausea and vomiting (hyperemesis gravidarum) requires medical support.
2. Constipation
Why it happens:
Progesterone relaxes smooth muscles—including your intestines. Plus, iron in prenatal vitamins can slow bowel movements.
Natural Support:
Hydration: Aim for 2–3L of water daily. Add lemon or cucumber for flavour!
Fibre: Include flaxseeds, chia seeds, prunes, veggies, oats, and legumes. Add 1 tsp of slippery elm or psyllium husk twice daily
Magnesium Citrate: 200–400 mg in the evening can help
Move gently daily. Walking and prenatal yoga
Probiotics
3. Fatigue
Why it happens:
Your body is literally building a new human, plus your blood volume is increasing dramatically.
Natural Support:
Rest when you can: Naps are your friend. Prioritise sleep. Say no when you can. Your body is in high demand!
Iron & B12: Test and supplement if deficient (fatigue can stem from anaemia).
Protein-Rich snacks: Stabilise blood sugar to avoid energy crashes. Chief protein bars, handful of nuts, boiled eggs, hard cheese and olives
Adaptogens: get some practitioner guidance.
4. Bloating & Gas
Why it happens:
Slower digestion and increased progesterone can lead to gas and bloating.
Natural Support:
Peppermint or chamomile tea: Carminative herbs to soothe
Digestive enzymes: Consider natural support before meals
Eat slowly: Chew well
General Wellness Tips
Prenatal vitamins: Choose a high-quality prenatal with methylated B vitamins and gentle iron (like Iron bisglycinate).
Herbal Caution: Not all herbs are pregnancy-safe, check with your naturopath
Avoid sugar: Aim for <20-30g per day to balance your blood sugar
Handful of nuts per day. Full of fibre, minerals, protein and essential fatty acids,
Emotional support: Mood swings and anxiety are common. Rest, meditation, and talking it out can help.
Daily movement: Strength training, gentle walks, stretching, or prenatal yoga maintain circulation and mood.
Get in touch if you need extra support whilst you navigate the first trimester!
