Foods for Morning Sickness

If you experience nausea during pregnancy, odds are it doesn’t just occur in the morning. Nausea is extremely common and occurs in 75% of pregnancies. Whether it leads you to vomit or not, pregnancy nausea can completely disrupt your day-to-day life. While the exact cause is unknown, it is likely that the nausea has something…

Tips for Managing Nausea:

  1. Eat something every 1-2 hours: an empty stomach tends to make morning sickness worse. Try to make sure you always have something in your belly – even if it’s just a couple of saltines or a piece of toast.
  2. Eat something before getting out of bed: We recommend keeping a non-perishable snack, like saltines or pretzels, on your nightstand to nibble on in the morning. Your partner can also bring you some oats or toast to eat before you sit up.
  3. Try to eat proteins: Something mild, like a protein-rich smoothie, baked goodie made with bean flour, or soup with beans added may help.
  4. Avoid high fat foods: Fat slows the speed that food empties from the stomach, which may make nausea worse.
  5. Stay hydrated: Aim for drinking small sips of water every 10 minutes. If your body is tolerating it, slowly increase to every five minutes. While plain water can be tough on your stomach, you can try a ginger or camomile tea. If warm or room temperature water isn’t your thing, trying ice water or ice chips might help. You can also freeze coconut water or fruit juice into a popsicle. It is important to rehydrate after throwing up.
  6. Eat bland foods: Bananas, applesauce, and toast are all good options for an upset stomach. Basically, eat whatever you can get down and keep down.
  7. Have someone else cook: If your nausea is triggered by the aroma of food, have a friend or partner take on cooking duties, or get takeout. For soups, smoothies, and purees that can be sipped, try putting plastic wrap over the top of the glass and poke a straw through to sip with less smell.
  8. Try ginger: Powdered or freshly grated ginger can be added to oatmeal, yogurt, and smoothies. Ginger chews and ginger tea can also be helpful.
  9. Try sour flavors: According to the American Cancer Society, lemon, cherry, pomegranate, and cranberries can all help reduce nausea. Chemotherapy patients often find these flavors helpful.

Lemon-Ginger Cubes Recipe:

From Healthy, Happy Pregnancy Cookbook

If you love ginger, these cubes are for you! You can take one of these first thing in the morning or whenever nausea peaks its ugly head. You can also place one into a glass of sparkling water for a homemade lemon-ginger drink.

Ingredients (makes 16 servings):

  • 3/4 cup freshly squeezed lemon juice
  • 3/4 cup water
  • 2 tablespoons freshly grated ginger
  • 1/4 cup honey


  1. Puree all the ingredients in a blender until smooth, about 1 minute.
  2. Strain through a fine-mesh sieve or cheesecloth into an ice-cube tray and freeze until solid, 4 hours or overnight.

About the Author

Willow Jarosh, RD, MS

Registered Dietitian

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