Exploring Dietary Strategies to Alleviate Morning Sickness during Pregnancy

a woman experiencing morning sickness during pregnancy

Morning sickness during pregnancy is an uninvited guest that often creeps up during the early weeks. When your stomach lurches at the mere thought of food, how do you keep yourself nourished? Fear not! Because we’ve got a panacea right in your kitchen cabinet – certain foods that are known to comfort your upset tummy during pregnancy.

Contrary to popular belief, morning sickness is not confined to the wee hours of the morning. It can strike at any time during the day or night, usually starting between the 4th to 6th week and eases up around the 14th week of pregnancy. Since it affects about 75% of pregnant women, there’s a vast repertoire of tested and proven methods to find solace, including adhering to specific foods that can help alleviate pregnancy-induced nausea.

Related: Is Morning Sickness a Good Sign of Pregnancy?

Demystifying Morning Sickness During Pregnancy – The Usual Suspects

Morning sickness is a fickle thing, varying its gruelling ordeal for different women. While some might experience occasional bouts of queasiness, others might struggle with constant sickness but never actually heave. Several factors contribute to this obnoxious companion of pregnancy:

  1. Hormonal changes: The dramatic surge of the pregnancy hormone hCG, along with rising estrogen and progesterone levels, can often lead to morning sickness. These hormones are infamous for slowing the digestion process, potentially even leading to heartburn.
  2. Sensitivity to scents: Pregnancy might awaken your latent superpower – heightened smell sensitivity – making certain odors extremely overwhelming.
  3. Saliva overload: Experts suggest increased salivation could be a defence mechanism to protect your oral cavity from corrosive stomach acids, especially prevalent during episodes of nausea.
  4. Emotional factors: Emotional stressors and exhaustion can serve as potential triggers for nausea.
  5. Pregnancy rookies: First-timers in the journey of pregnancy might be more susceptible due to the unfamiliar onslaught of hormonal changes.
  6. Weather woes: Uncomfortable hot weather can further exacerbate morning sickness.
  7. Family history: If morning sickness runs in your family, you may be more likely to experience it too.

Alleviating Morning Sickness Quickly

Amidst the thrilling anticipation of welcoming a new life lies a plethora of preparations. Always remember to give yourself ample rest and relief from stress. Nausea tends to worsen with fatigue and rush. Cherish your sleep, embrace meditation, or indulge in prenatal yoga.

Savour some crackers or a bowl of cereal before succumbing to sleep or just as you wake up. It’s a simple hack for quick relief from morning sickness.

Related: The First-Time Dad’s Birds-Eye View on Pregnancy

Cracking the Code of Foods for Morning Sickness

Feeling nauseated and having to vomit every now and then can be incredibly distressing. For some, eating specific foods proactively could keep intense morning sickness at bay. Others might find solace in certain food and drinks only after nausea has set in. It’s crucial to replace the lost fluids, electrolytes, and calories after a bout of vomiting.

Although we would love to have a magic potion for morning sickness, certain foods and drinks can certainly ease pregnancy-induced nausea:

  1. Bland, easily digestible meals (bananas, rice, applesauce, toast)
  2. Protein-rich foods (chicken, peanut butter, beans)
  3. Cool drinks and snacks (smoothies, almond milk)
  4. Ginger
  5. Carbonated drinks
  6. Herbal tea and broth
  7. Hydrating fruits and veggies (watermelon, cucumbers)
  8. Citrus fruits
  9. Peppermint
  10. Vitamin B6-rich foods (salmon, avocados)

Bland, Easily-Digestible Foods

The time-tested method of taking simple and bland foods still holds its ground for beating morning sickness. The B.R.A.T. (Bananas, Rice, Applesauce, and Toast) diet provides easily digestible foods that are gentle on your stomach and also help neutralize excessive stomach acids.

Protein-Rich Foods

Research indicates that a good amount of protein can keep the queasy feeling at bay. Consuming protein-rich foods such as chicken, peanut butter, and beans can raise the levels of a hormone called gastrin, which helps digestion. Other protein-packed options worth trying include hard-boiled eggs, hard cheeses, nuts, trail mix, lean beef, edamame, and Greek yogurt.

Cool Drinks and Snacks

Did you know the strong aromas of hot foods and drinks can trigger your gag reflex? Cold foods and drinks, having a less dominant smell, might be more palatable when you’re grappling with nausea. Similarly, liquids are often easier to “eat” during nausea, so sip on some icy cold drink. Consider healthy options like chilled almond milk and smoothies. If keeping liquids down is hard, you could switch to sorbet, frozen yogurt, popsicles, chilled fruits, or even ice cream.


What’s been serving the humankind for hundreds of years in Chinese medicine as an anti-nausea remedy can serve you too during morning sickness. Both consuming ginger and just the smell of it can soothe an upset stomach. While you add it to your diet, make sure it’s real ginger. It could be ginger ale, ginger tea, ginger candies, or even ginger just picked fresh from the kitchen garden.

Carbonated Beverages

Carbonated drinks like mineral water and soda can provide relief from morning sickness by reducing stomach acidity. While you indulge in these, remember they could lead to feeling full sooner than other drinks. So, sip slowly and keep track of any discomforts like bloating.

Herbal Teas and Broth

Staying hydrated is key during early pregnancy to keep your health in check and to comfort your stomach. Herbal teas or soup broth can ensure hydration along with nutrition for the overall well-being. Most herbal teas like chamomile, red raspberry, lemon, spearmint, peppermint, and peach are safe during pregnancy. Coupling teas with lemon or ginger can yield added benefits.

Hydrating Fruits and Vegetables

When water intake seems arduous, resort to high-water-content fruits and veggies like cucumbers, tomatoes, apples, celery, peaches, lettuce, and watermelon. Watermelon, with its abundant water content and refreshing taste, is known to be especially beneficial. Besides easing heartburn and reducing swelling, this fruit also provides essential nutrients needed for the growth of your baby.

Citrus Fruits

Citrus fruits, especially lemon, not just satisfy your craving for a tangy kick but also holds the power to alleviate nausea. Sniffing a lemon or indulging in the succulent slices as needed can be a safe and quick way to fend off nausea.


Peppermint follows closely in ginger’s footsteps, being a centuries-old remedy for morning sickness. Whether it’s peppermint tea, aromatic mint syrups, freshly chopped mint, or non-alcoholic mojito with extra muddled mint, it sorts out the nausea in a jiffy.

Foods Rich in Vitamin B6

Vitamin B6, crucial for your baby’s brain and nervous system development, is also a potent fighter against morning sickness. Your doctor might suggest vitamin B6 supplements. Simultaneously, foods rich in Vitamin B6 like salmon, avocados, sunflower seeds, poultry, prunes, bananas, spinach and lean pork can be added to your diet.

Food items that might exacerbate your pregnancy nausea

Certain food items might intensify your morning sickness, making it essential to identify and avoid them, such as greasy fast foods and spicy foods. Certain food smells might bother you more, and it’s okay to avoid them too. Carbonated drinks and citrus fruits, though helpful for some, might not suit others, so take them with caution.

Related: Did You Accidentally Took Mucinex DM While Pregnant


Morning sickness, though unpleasant, is often a reassuring reminder of your pregnancy. Though it affects a majority of pregnant women, some sail through their pregnancy without experiencing morning sickness. If you’re one of those lucky ones, rejoice!

Remember, pregnancy-induced nausea and vomiting can kick in anytime from the 2nd to 3rd month. So, it’s always smart to be prepared with comforting remedies. Getting well-versed with foods that alleviate pregnancy nausea can provide a sense of control and reassurance.

Talk to your healthcare provider for other ways to help manage your morning sickness symptoms, including prescription medications if needed. A pregnancy support group can be a profound source of ideas and emotional support.

Remember, morning sickness is a phase. It too shall pass, leaving you with your priceless treasure – your beautiful baby!

Related: 10 Facts You Might Not Know About Pregnancy

Frequently Asked Questions (FAQs)

What types of food are safe to eat during morning sickness?

Bland, easily digestible foods such as bananas, rice, applesauce, and toast often help to soothe morning sickness. Other foods that many find helpful include those rich in protein, like chicken and peanut butter, and cool drinks and snacks, like almond milk and smoothies. You can also try ginger, citrus fruits, or peppermint, depending on your taste preferences and what settles your stomach.

Are there certain foods or drinks I should avoid during morning sickness?

Yes, foods that are greasy or spicy may exacerbate morning sickness for some individuals. Foods with strong odors might also make the nausea worse. It’s essential to identify which foods or smells trigger your morning sickness and try to avoid them.

Can I take any supplements to help manage my morning sickness?

Vitamin B6 supplements might help curb morning sickness effects for some people. However, it’s always crucial to consult with your healthcare provider before starting any supplement regimen during pregnancy.

Does morning sickness affect all pregnant women?

No, morning sickness does not affect all pregnant women. However, approximately 75% of pregnant women do experience some form of morning sickness, usually in the early weeks of pregnancy.

When should I seek medical help for my morning sickness?

If your morning sickness is so severe that you can’t keep anything down, or if you’re showing signs of dehydration such as dry mouth, feeling thirsty, and producing less urine, you should seek immediate medical attention.

How long does nausea last during pregnancy?

The duration of nausea during pregnancy varies for each woman. While some may experience relief by the end of the first trimester (around 12-14 weeks), others might continue to feel nauseous for a longer duration. In some cases, nausea may persist throughout the entire pregnancy. It’s essential to consult with your healthcare provider for personalized advice based on your specific situation.

How to use ginger for nausea during pregnancy?

Ginger can be a natural remedy for pregnancy-induced nausea. You can try consuming ginger in various forms, such as ginger tea, ginger candies, or ginger ale. Some women find relief by adding fresh ginger to meals or snacks. It’s important to consult with your healthcare provider before using ginger supplements or extracts to ensure they are safe for your individual health and pregnancy circumstances.

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Hi, I'm Sushil Singh, a devoted dad and guiding voice in the transformative journey of parenting, based in Mumbai. Drawing from a decade of firsthand experience and extensive research, I offer authentic insights into prepartum, pregnancy, and postpartum stages at Pregnancy Boss. From joyous milestones to challenging uncertainties, my mission is to provide reliable support and practical advice, helping you navigate this profound journey with confidence. Let's embrace the beauty and complexities of parenthood together. Connect for guidance or shared stories. Cheers to our shared path! 🥂 Social Medial Profiles: Quora Pinterest Twitter Facebook

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