Morning sickness, or nausea and vomiting during pregnancy, is a common experience for many expecting mothers. Fortunately, it can often be managed through careful food choices and proper hydration. Eating small, frequent meals and focusing on specific types of foods can help ease symptoms.
Here are some foods and drinks that may help with morning sickness:
Bland and easy-to-digest foods are gentle on the stomach and ideal during bouts of nausea. Options like bananas, rice, applesauce, and toast—often referred to as the BRAT diet—can provide relief without overwhelming the digestive system.
High-protein foods are also beneficial. Including chicken, beans, hard-boiled eggs, Greek yogurt, peanut butter, lean beef, nuts, trail mix, hard cheeses, and edamame in your meals can help stabilize blood sugar levels and reduce nausea.
Cold beverages and snacks can be soothing, especially when warm foods trigger symptoms. Try smoothies, almond milk, sorbet, frozen yogurt, popsicles, chilled fruits, or even a small serving of ice cream for comfort and hydration.
Ginger is a well-known natural remedy for nausea. You can incorporate it in various forms such as ginger tea, ginger ale, ginger snaps, ginger biscuits, crystallized ginger, or fresh ginger in cooking.
Carbonated beverages like mineral water or lightly sweetened sodas (in moderation) may also settle the stomach. Additionally, herbal teas and clear broths—such as chamomile, spearmint, peppermint, lemon, and red raspberry tea—can offer both hydration and calming effects.
Water-rich fruits and vegetables are ideal for hydration and gentle nutrition. Cucumbers, watermelon, celery, tomatoes, strawberries, apples, and citrus fruits like oranges and lemons are refreshing options.
Peppermint in the form of tea, mint syrup in sparkling water, fresh mint leaves, or peppermint candies and gum may ease nausea through its cooling effect.
Finally, vitamin B6-rich foods like salmon, avocados, spinach, poultry, bananas, sunflower seeds, pistachios, dried fruits, and lean pork or beef can support hormonal balance and reduce symptoms.
Always listen to your body and avoid greasy, fatty, spicy, or heavily processed foods. If symptoms persist, consult your healthcare provider for further guidanceIt’s important to listen to your body and eat and drink whatever feels best for you during this time. Avoid greasy and processed fast foods, fatty and spicy foods, and foods with strong smells that may trigger nausea. Stay hydrated and talk to your healthcare provider for additional options to manage morning sickness symptoms.
What types of foods help relieve morning sickness?
Bland, high-protein, water-rich, and vitamin B6-rich foods like bananas, chicken, and avocados can help ease symptoms.
Which drinks can soothe nausea during pregnancy?
Cold beverages, ginger tea, herbal teas, carbonated water, and peppermint drinks may help settle the stomach.
What should be avoided to reduce morning sickness?
Greasy, fatty, spicy, processed foods, and those with strong smells should be avoided to prevent triggering nausea.