What to Eat When You Have Morning Sickness
Morning sickness relief starts with your plate—learn the best foods, snacks, and drinks for nausea during pregnancy.
Morning sickness is a common challenge for many expectant mothers, particularly during the first trimester of pregnancy. Characterized by nausea and sometimes vomiting, it can disrupt your appetite and overall well-being. While every pregnancy is unique, there are strategies and particular foods that can help ease nausea and support your nutritional needs during this critical period.
Understanding Morning Sickness
Morning sickness refers to nausea and vomiting that typically occur during the first 12 weeks of pregnancy, though some women may experience symptoms beyond the first trimester. While “morning” is in the name, symptoms can happen at any time of day. The causes are not entirely understood, but hormonal changes—particularly rising levels of human chorionic gonadotropin (hCG) and estrogen—appear to play a significant role.
- Frequency: Up to 80% of pregnant women experience some form of morning sickness.
- Severity: Most cases are mild to moderate, but severe vomiting—known as hyperemesis gravidarum—may require medical attention.
Why Food Choices Matter During Morning Sickness
Nausea may make eating feel like an impossible task, but maintaining regular nutrition is important for your health and your baby’s development. Strategic food choices can help minimize the discomfort, keep your energy up, and provide important nutrients. Also, certain foods and eating habits are proven to alleviate queasiness and prevent dehydration.
Best Foods and Drinks to Soothe Morning Sickness
Bland and Easy-to-Digest Foods
Bland, starchy foods are gentle on the stomach and tend to be well-tolerated during episodes of nausea. These foods, often grouped as the B.R.A.T. diet (bananas, rice, applesauce, toast), help absorb excess stomach acids and provide energy without overwhelming your senses.
- Crackers, bread, and rice cakes
- White rice and plain pasta
- Dry cereal or cooked oatmeal
- Mashed or baked potatoes (plain)
- Bananas and applesauce
- Melba toast and tea biscuits
Tip: Keep a small pack of saltine crackers on your bedside table and nibble before getting up to help settle your stomach at the start of the day.
High-Protein Foods
Protein can stave off waves of nausea and help stabilize blood sugar levels. Many women find that protein-rich foods, especially those that are less aromatic, can feel soothing.
- Lean chicken or turkey (cold or room temperature may be easier)
- Eggs (hard-boiled for convenience)
- Greek yogurt or cottage cheese
- Nut butters (such as peanut or almond butter)
- Cheeses (choose milder, hard varieties)
- Beans, lentils, or edamame
- Nuts and trail mix
You’ll need about 60 grams of protein daily in pregnancy; snacking on these foods helps meet those needs.
Cold Foods and Drinks
Hot foods often have strong aromas that can aggravate nausea. Cold snacks and drinks are often less aromatic and can be easier to tolerate.
- Cold smoothies packed with fruit and protein powder
- Chilled almond milk or regular milk
- Frozen grapes, berries, or melon balls
- Sorbet, popsicles, or frozen yogurt
- Chilled applesauce or fruit cups
Ginger: Nature’s Nausea Remedy
Numerous studies support ginger’s value in reducing pregnancy-related nausea. It can be consumed in various forms, but it’s important to stick to recommended amounts (no more than 2–3 grams per day for most pregnant women).
- Ginger tea (steep fresh or powdered ginger in hot water)
- Crystallized ginger or ginger candies
- Ginger ale made with real ginger (check labels)
- Fresh grated ginger in smoothies or on applesauce
Most evidence suggests ginger helps with nausea much more than vomiting itself.
Hydration: Vital for You and Baby
Morning sickness may lead to dehydration, especially if vomiting occurs. Staying hydrated is crucial, but sipping fluids slowly may help them stay down.
- Water (try adding lemon or cucumber slices for flavor)
- Herbal teas (choose pregnancy-safe options like chamomile, peach, peppermint, lemon, or red raspberry; avoid strong black or green teas in excess)
- Clear broths and light soups
- Diluted fruit juices
- Popsicles or ice chips
Avoid caffeinated, very sugary, or artificially sweetened drinks. Broth, in particular, provides electrolytes and easy nutrition when more solid foods are hard to keep down.
Foods and Drinks with Vitamin B6
Vitamin B6 is proven to help reduce symptoms of morning sickness. Some doctors recommend a supplement, but you can also find it naturally in various foods.
- Bananas
- Avocado
- Chicken breast
- Salmon (limit overall fish intake based on mercury guidelines)
- Fortified cereals
- Potatoes (with skin)
Ask your healthcare provider before starting any vitamin supplement.
Fresh Fruits and Vegetables with High Water Content
Besides being hydrating, many fruits and veggies are refreshing and easy to digest. Watermelon, in particular, is a favorite among many pregnant women for its light sweetness and replenishing effect.
- Watermelon, cantaloupe, or honeydew
- Strawberries, peaches, apples
- Cucumbers and celery sticks
- Lettuce, tomatoes, and bell peppers
Try adding these to cold salads, blending them into smoothies, or eating them as simple snacks.
Tips to Prevent and Manage Nausea
- Eat small, frequent meals: Instead of three large meals, try grazing every few hours to keep your stomach from being empty or too full, both of which can trigger nausea.
- Keep snacks nearby: Crackers or cereal in your nightstand can help stave off morning nausea before you get out of bed.
- Avoid triggers: Stay away from foods and smells that make your nausea worse. Spicy, fried, fatty, or overly sweet items are common irritants.
- Stay upright after eating: Lying down immediately after a meal may worsen nausea.
- Get plenty of fresh air: Sometimes, stepping outside or opening a window helps minimize unpleasant odors and eases queasiness.
- Try acupressure: Sea-Bands and similar wrist devices apply gentle pressure to the inner arm and may relieve mild nausea for some women.
- Use aromatherapy: Sniffing lemon slices, fresh cut ginger, or peppermint essential oil can sometimes reduce nausea, though not everyone finds this effective.
Foods and Habits to Avoid
Certain foods and habits can worsen nausea and should be minimized or avoided whenever possible, especially if you already notice they disagree with your body.
- Spicy foods (hot peppers, strong curries)
- Greasy or fatty foods (fried chicken, heavy gravies)
- Highly acidic items (citrus juices, tomatoes in excess for some)
- Overly sweet foods (rich desserts, sugary sodas)
- Caffeinated drinks
- Skipping meals or fasting
Sample Menu for a Day with Morning Sickness
| Meal | Recommended Choices |
|---|---|
| Upon Waking | A few dry crackers, sipped slowly with water or herbal tea |
| Breakfast | Plain oatmeal with banana slices, or a slice of toast with mild cheese |
| Mid-Morning Snack | Cold fruit smoothie with Greek yogurt and strawberries |
| Lunch | Boiled potato with cottage cheese, cucumber salad, and a glass of diluted juice |
| Afternoon Snack | Almonds or trail mix, or ginger tea with a few biscuits |
| Dinner | Chicken breast (grilled or boiled), steamed rice, steamed carrots, and broth |
| Evening Snack | Applesauce or popsicle, or a handful of watermelon cubes |
When to Call Your Healthcare Provider
While some degree of nausea is normal in pregnancy, certain symptoms require medical attention. Contact your healthcare provider if you experience:
- Inability to keep down any food or fluids for more than 24 hours
- Signs of dehydration (dry mouth, dizziness, infrequent urination)
- Severe abdominal pain or cramping
- Vomiting blood
- Losing weight due to ongoing nausea
Hyperemesis gravidarum, a more severe form of morning sickness, can lead to dangerous dehydration and malnutrition and often requires medical interventions such as intravenous fluids or medication.
Frequently Asked Questions (FAQs)
Q: How long does morning sickness usually last?
Most women find that symptoms curb by the end of the first trimester (about 12–14 weeks). However, for some, nausea can persist longer—sometimes throughout pregnancy.
Q: Are there any natural remedies besides ginger for morning sickness?
Peppermint tea and light aromatherapy with lemon or peppermint oils may be soothing for some women. Acupressure wristbands have also been found helpful for mild cases.
Q: Do prenatal vitamins contribute to nausea?
Iron and some other nutrients in prenatal vitamins can aggravate nausea. Taking them with food or just before sleep, or switching to a low-iron formula temporarily (under medical supervision), may help.
Q: Is it harmful to skip meals if I feel too nauseous to eat?
Long fasting intervals can make nausea worse due to low blood sugar and excess stomach acid. Try nibbling bland snacks even when you don’t feel hungry, and prioritize hydration.
Q: When should I consider medication for morning sickness?
If dietary and lifestyle measures do not control your symptoms, or you are losing weight or experiencing dehydration, talk to your doctor. There are safe medications for pregnancy-related nausea, but medical advice is encouraged before starting any treatment.
Additional Tips and Resources
- Rest when needed, as fatigue can exacerbate nausea.
- Brush your teeth or use a mild mouth rinse after vomiting to protect your tooth enamel, but wait 30 minutes to brush to avoid further damage.
- Keep a food diary to identify triggers and times of day when you feel your best for eating.
- Seek support from pregnancy groups or talk openly with your healthcare team for reassurance and guidance.
Remember: every pregnancy is unique. What works for one person may not work for another. Consult with your healthcare provider to create a plan that’s right for you and your baby.
