Nausea and morning sickness are incredibly common in pregnancy, especially during the first trimester. While the intensity of these symptoms can vary, many expectant mothers find them exhausting and, at times, disheartening. The good news is that there are proven ways to ease this discomfort, and one of the most effective is through nutrition.
What you eat affects how you feel, especially when you’re carrying a child. Certain foods are known to be gentler on the stomach, but because every pregnancy is a unique experience, it often takes some effort and experimentation to see what truly works for you.
Exploring foods that fight nausea during pregnancy, from healthy snacks to refreshing drinks, can be a simple but empowering first step towards finding out what brings you the most comfort in this life stage.
Why does morning sickness happen during pregnancy?
Morning sickness, which refers to those waves of nausea and vomiting in early pregnancy, is thought to be mainly caused by hormonal changes. One hormone in particular — GDF15, which is produced by the placenta — is strongly linked to this symptom.
As GDF15 levels increase, your body may react with nausea while it adjusts. How strongly you feel this can vary depending on your sensitivity to the hormone and whether your body has encountered it before pregnancy. Some women experience mild queasiness, while others have more intense bouts.
Other factors may also play a role, such as elevated levels of other pregnancy hormones, changes in metabolism, heightened sensitivity to certain smells, or even urinary tract infections (UTIs).
About eight in ten expectant mothers experience some degree of morning sickness, typically during the first trimester. If you’re in this stage, know that you’re not alone — this is a common and shared experience.
In most cases, symptoms can be expected to improve by weeks 16 to 20. Though uncomfortable and challenging in the moment, morning sickness is often a sign that your body is working hard and effectively to support your growing baby.
10 best foods for morning sickness and pregnancy nausea
When morning sickness strikes, it can make eating feel like an impossible task. Although there’s no single cure for pregnancy queasiness, certain foods are known to help ease discomfort and keep you nourished in the process.
Below are some dietitian-approved foods that can fight nausea during pregnancy.
1. Ginger
Ginger is one of the most trusted natural remedies for nausea. Whether you prefer it as fresh ginger tea, ginger snaps, or added as thin slices to warm water, ginger can relieve an unsettled stomach.
2. Crackers
Plain crackers are light and fast to digest. Many women find it helpful to keep a small pack by the bedside to nibble on before getting up in the morning.
3. Dry toast
A slice of dry toast is another carbohydrate-rich food that fights nausea during pregnancy. It also provides quick energy without overwhelming flavors or smells.
4. Bananas
Bananas are rich in potassium, which replenishes electrolytes that may be lost through vomiting. Their soft texture and mild sweetness also make them a safe choice for pregnant women who feel extra sensitive.
5. Oatmeal or plain rice
These starchy foods are filling, low in fat, and very easy on the gut. They can be eaten in small portions to keep energy levels steady.
6. Peppermint tea
Peppermint has natural soothing properties and can even relax the digestive tract. Having a warm cup of peppermint tea not only reduces nausea but also offers a calming moment in your day, whether you take it in the morning, at noon, or before heading to bed.
7. Oranges
The refreshing scent and juicy flavor of oranges can be uplifting when nausea lingers. Even the aroma of a fresh orange peel may help! They’re also rich in vitamin C, which supports immunity.
8. Apples
High in fiber and water, apples are both hydrating and light on the stomach. Consume them fresh or as a bowl of unsweetened applesauce.
9. Watermelon
With its high water content, watermelon is excellent for staying hydrated when nausea makes drinking fluids difficult.
10. Cold foods
For some, strong food smells can prompt nausea. Cold foods like yogurt, smoothies, chilled fruit, or even a simple cold sandwich tend to have a milder smell compared to hot meals, making them less triggering.
Every pregnancy is unique, and what alleviates one person’s nausea may not work for another. A registered dietitian can help you identify food patterns and nutrient gaps while making sure you stay nourished and comfortable through every stage.
Everyday tips for making food easier to handle during pregnancy
Knowing which foods help with pregnancy nausea is just the beginning. With a few simple lifestyle changes, you can make healthy eating a lot more manageable, even on days when it feels like a chore.
- Eat small meals, but keep them frequent: During pregnancy, large meals can be hard to manage — especially with morning sickness. Breakfast often feels toughest. Instead of forcing three heavy meals throughout the day, try having small snacks or light meals every one to two hours.
- Choose “gentle” foods: The best foods for morning sickness are usually bland and quick to process, such as crackers, rice, bananas, or yogurt. Unlike spicy, fried, or very sweet foods, these options are easier on the stomach and palate.
- Avoid strong smells: Everyone has different triggers, but more often than not, cooking odors can be bothersome for pregnant women. If certain smells set off your nausea, stick to cold meals or let someone else handle meal prep for a while.
- Stay hydrated: Take small, frequent sips of water, but aim to drink around two liters daily to replace fluids you’ve lost. If you prefer some flavor, ginger tea or diluted juice are good alternatives.
- Rest when you can: Fatigue can often make nausea feel worse. Taking short breaks or lying down briefly after eating may help your body settle and ease discomfort.
When should you seek help?
Morning sickness is a normal part of many pregnancies, but if nausea or vomiting becomes too much to bear or starts to disrupt your daily life, it’s important to reach out for support.
If you can’t keep food or fluids down for more than a day, notice signs of dehydration (e.g., very dark urine, dizziness, faintness, etc.), or begin losing weight quickly, alert your healthcare provider right away.
Other warning signs to watch for include high fever, severe stomach pain, swelling in different body parts, dizziness, vision problems, or vomiting blood. These may be a sign of hyperemesis gravidarum, a serious form of pregnancy sickness that can sometimes require medical attention.
If you don’t have these symptoms, it’s completely okay to still seek medical guidance. No concern is ever too small when it comes to your health and your little one’s safety.
Find relief from pregnancy nausea with the help of a Health Loft dietitian
Morning sickness may be one of the most challenging parts of pregnancy, but it can be managed. Stock up on gentle foods that fight nausea during pregnancy, such as crackers, ginger, oatmeal, or juicy fruits, and pair them with small lifestyle adjustments to bring you much-needed relief.
This guide is a great place to start, but if your symptoms persist or certain foods don’t help, you don’t have to figure it out alone. A registered pregnancy dietitian can help you discover which foods you can eat to help with morning sickness and other pregnancy symptoms.
At Health Loft, our dietitians partner with you to co-design personalized nutrition plans through one-on-one telehealth sessions. This support makes it possible to navigate the more challenging phases of pregnancy with renewed confidence and a sense of balance, all while making sure that you and your baby are getting the right nutrients.
Most of our dietitians and nutritionists are in-network, so you can receive expert care with no financial strain, depending on your insurance. With Health Loft, you’re both in safe hands. Learn more about how we can help you focus on the joys of pregnancy.
This article was reviewed by Adrienne DePaul, MS, RDN. It is intended for informational purposes only and does not replace personalized nutritional advice.
