Foods for Morning Sickness: What to Eat When Nauseous

One of the tell-tale tip-offs of early pregnancy, morning sickness can also be one of the most draining symptoms of the first trimester.

But the term “morning sickness” is a bit of a misnomer. Pregnant women may experience nausea—with or without vomiting—at any time of day, which is why physicians refer to the phenomenon as NVP, or nausea and vomiting of pregnancy.

Regardless of when it sets in, it’s enormously helpful to know how to handle NVP when you’re in the throes of it. You may find yourself wondering how long does morning sickness last. Below, we list which foods may help quell (or at least minimize) your pregnancy nausea, plus more tips for managing NVP symptoms in your first trimester.

Best Foods For Morning Sickness During Pregnancy

Morning sickness can kick off as soon as six weeks into your pregnancy, reaching a crescendo around the eighth to tenth weeks. Fortunately, the worst of it typically clears up between weeks 16 and 20 of pregnancy.

Regardless of when you’re battling queasiness, it’s important to have some non-irritating snacks on hand to ensure you’re staying nourished even when nauseous. As a general rule of thumb, the best foods to reach for are easy to digest and relatively bland—a.k.a., nothing extra sweet or heavily spiced.

These nine contenders are some of the best allies to keep in your kitchen cache:

• Ginger – Ginger is widely cited as one of the most effective home remedies for combating nausea. Its stomach-settling properties are thought to be rooted (pun intended) in ginger’s main bioactive compound: gingerol. While ginger can be a delicious and medicinal spice to add to many savory meals, it’s effectively used against morning sickness in tea form. You can also try it in the form of ginger ale or even candied ginger.
• Dry toast – The best foods to eat for morning sickness are those that are easy on your stomach. Dry toast is one of them, and as a starchy option, it’s excellent for soaking up acids in the stomach that may aggravate nausea.
• Rice – Like toast, rice is another starch that can effectively mollify stomach acid. It’s also a tasty alternative to toast if you don’t enjoy toast without a spread or butter.
• Baked potato – Alongside toast and rice, a simple, starchy baked potato may help quiet an upset stomach. Depending on your level of nausea and preferred preparation, you can also try mashing or pureeing it.
• Bone broth – Bone and other broths can be hearty, replenishing, and well-tolerated when you’re experiencing morning sickness. Bone broths, in particular, tend to have a substantial amount of protein, which is important to consume during pregnancy (especially if you’re feeling peckish).
• Bananas – Bananas can be especially effective for combating morning sickness if your nausea is caused by excess acids. Bananas cause the stomach to produce more mucus, which helps guard the stomach lining against aggravating acids. Not only can they act preventatively against morning sickness, but they may also help replenish your potassium reserves if you’ve experienced nausea with vomiting.
• Applesauce – Akin to the pureés you’ll be feeding your little one in a few months’ time, applesauce is excellent for mamas battling morning sickness. As a pureé, it’s easily digestible, and it’s full of fruit-based sugars that can give you an energy boost when you need it.
• Crackers or pretzels – Plain crackers and pretzels are mild, starchy snacks that are easy to reach for in a moment of discomfort. They’re also a convenient snack to keep in your bag or desk if you find that morning sickness often sneaks up on you suddenly.

What causes morning sickness?

Morning sickness is most often chalked up to the usual culprit of pregnancy symptoms: the massive hormonal changes your body is going through.

The spike in human chorionic gonadotropin (hCG), the hormone responsible for growing your baby, occurs between weeks 12 and 14 of pregnancy, roughly mirroring when most people experience nausea in pregnancy. Though the relationship may be correlative (not causal), many researchers suspect hCG levels play a leading role in early pregnancy symptoms.

Who’s at risk for morning sickness?

Curiously, NVP isn’t a universal experience during pregnancy. Though it’s estimated to affect up to 80% of pregnant people, it’s most common in Western cultures, especially for those living in urban environments.

Researchers cite several plausible risk factors for experiencing NVP, which include:

• Your age (younger women are more likely to experience it)
• First-time pregnancies
• Being pregnant with multiple babies
• Being obese
• Your genetics (you are more likely to experience NVP if it runs in your family)

Morning Sickness: Symptoms and Risks

The most noticeable symptoms of NVP are:

• Nausea
• Fatigue
• Low appetite
• Food aversions or sensitivity to odor
• Vomiting

Sometimes, these symptoms can reach severe levels. If you find you’re vomiting multiple times per day, are unable to keep meals down, or notice significant weight loss, reach out to a healthcare provider. Severe NVP during pregnancy is known as hyperemesis gravidarum, and while it only impacts 3% of pregnancies, it’s important to get treatment immediately to protect your and your baby’s health.

7 Tips for Combating Morning Sickness During Pregnancy

Beyond knowing which foods to opt for during a bout of nausea, the following tips can help you mitigate and prevent symptoms, as well as calm fits of nausea at the moment.

#1 Eat Right When You Wake Up

Within a half hour of waking up, try eating a small, bland snack like crackers or dry toast. This can help quell acids in your stomach, which may be especially pronounced in the morning when your stomach is empty.

#2 Nosh On Snacks Between Meals

One of the best things you can do to prevent NVP is to ensure you’re snacking frequently. Keeping your belly satisfied and blood sugar stable can help prevent acid from gathering in your stomach. Moreover, refraining from eating too much in one sitting helps some people reduce nausea after meals. Be sure to include some healthy snacks that meet your nutritional needs to support your pregnancy.

#3 Take Note of Your Triggers

You may notice a greater sensitivity to smells (hyperosmia) during pregnancy, particularly in your first trimester. In fact, hyperosmia may play a major role in switching off your appetite—even for foods you used to love or feel neutral about.

If you can, try taking note of which dishes, aromas, or environments tend to set off your aversion response. The following sensory cues might play a role in sabotaging your appetite:

• Strong cologne or perfume
• Scented candles, linen sprays, or home fragrances
• Spicy foods
• Certain restaurants or food establishments

Your triggers will be unique to you, so don’t be shy about reducing your exposure if they help control your nausea!

#4 Replenish Your Fluids

It’s crucial to maintain hydration during pregnancy, especially if you’re prone to morning sickness. Staying hydrated ensures:

• Your baby is sufficiently cushioned by amniotic fluid
• Your body can keep itself nourished and dispel waste efficiently
• Your body can produce the amount of blood necessary to support a pregnancy (approximately 45% in singleton pregnancies)

Nausea with vomiting can also disrupt the balance of fluids and electrolytes. Dehydration can be dangerous, so ensuring you drink enough can help your body replenish. You can restore and maintain your daily needs (around 8 to 12 cups of water a day) by reducing your caffeine intake and sipping on water, seltzers, and herbal teas.

#5 Consider Taking Electrolytes

Electrolytes may be a helpful addition to your routine if you’re worried about maintaining your fluid levels and staying nourished. These can be added to water to help replenish nutrients you may have lost through vomiting.

Try to find electrolyte supplements without added or artificial sweeteners, and be sure to touch base with your doctor or OBGYN before taking them—they may even have a specific recommendation, so you know you’re getting a product you can trust.

#6 Boost Your Dental Hygiene Routine

If you have nausea with vomiting, it’s important to protect your teeth from acid exposure, which can degrade the enamel of your teeth. You can do this by refraining from brushing right after throwing up. Instead, rinse out your mouth with water first, then use a mild mouthwash containing fluoride.

After at least an hour, brush your teeth with a mild toothpaste.

#7 Discuss Treatment Options with Your Healthcare Provider

Two medications are recommended by the Food and Drug Administration for morning sickness:

• Vitamin B6 (pyridoxine)
• Doxylamine

These are often taken together to treat persistent nausea and/or vomiting during pregnancy, though sometimes vitamin B6 is taken on its own. Eating salmon while pregnant can also help with NVP because it is high in B vitamins, which can help relieve nausea. If your NVP is impacting your life adversely and persistently, reach out to your doctor to discuss your medication options.

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Priscilla Jeng

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