First Trimester: Get your pregnancy off to a good start with nutrition

Your pregnancy begins, and with it, a cascade of physical and emotional changes. During this first trimester, your body works hard to create life: hormone production, embryonic development, and adaptation of your organism. These upheavals are sometimes accompanied by inconveniences such as nausea or fatigue. Fortunately, a suitable diet can help you get through these first weeks with serenity.

Hormonal changes

In the first trimester, your body enters into full hormonal transformation:

• HCG (human chorionic gonadotropin) : Increases rapidly to support pregnancy. Often responsible for nausea.

• Progesterone : Relaxes muscles to prevent contractions, but also slows intestinal transit, promoting constipation.

• Estrogens : Promote uterine growth and improve blood circulation, but may cause increased sensitivity to smells and tastes.

Possible inconveniences and their solutions

Nausea and vomiting (hyperemesis gravidarum for severe cases)

This symptom is one of the most common in the first trimester. For some, it is mild, but for others, it can become disabling.

Holybelly Tip : Snack on a dry food like crackers or a toast in the morning before getting up. Ginger, in herbal tea or natural candy, can also soothe nausea.

Did you know? “Gravidic” simply means related to pregnancy.

Constipation and risk of hemorrhoids

The slowing down of transit, caused by progesterone, is accentuated by a diet low in fiber or insufficient hydration. Prolonged constipation can promote the appearance of hemorrhoids.

Holybelly hygiene and dietary advice :

• Eat foods rich in fiber: green vegetables, whole grains, fresh fruits like pears or prunes.

• Hydrate yourself with 1.5 to 2 liters of water per day. Think about herbal teas (chamomile, fennel).

• Incorporate gentle physical activity, such as walking or prenatal yoga, to stimulate transit.

• Adopt the correct position for going to the toilet.

Intense fatigue

Linked to increased progesterone and increasing energy needs.

Holybelly Tip : Choose meals rich in iron (lentils, spinach, lean meat) and combine them with vitamin C (citrus fruits, peppers) for better absorption.

Specific nutritional needs

Folic acid (vitamin B9)

Essential from conception to prevent neural tube defects.

Natural sources : Green vegetables (spinach, lamb's lettuce), chickpeas, citrus fruits. Supplementation is generally recommended if possible from the time of planning a pregnancy.

Iron

Supports increased blood volume.

Food sources : Lean red meats, eggs, pulses.

Proteins

Essential for embryonic development.

Food sources : Tofu, poultry, lean fish.

Holybelly Tips for the First Trimester

• Split up your meals : Eat small amounts several times a day to limit nausea and avoid overloading your stomach.

• Anti-constipation snack : Try plain yogurt with chia seeds and pear pieces.

• Light and soothing meal : A green vegetable soup and a slice of wholemeal bread with a hard-boiled egg.

The first trimester is a period of adjustment, for both you and your baby. These weeks can be filled with emotions, but also with small challenges. Remember that each day is a step towards the life you are carrying.

With the right diet and kind gestures, you can alleviate the discomfort and lay the foundations for a peaceful pregnancy. Holybelly is here to support you, one small step at a time. 💛