Best Foods for Morning Sickness and Nausea

Josephine Bernice

1 Feb, 2023

Best Foods for Morning Sickness and Nausea

Morning sickness is usually the worst between the 6th and 12th weeks of pregnancy, but in some can last longer and throughout entire pregnancy.

There's no denying that morning sickness is awful, but researchers aren't fully certain why it occurs. It seems that pregnancy triggers the brain area in charge of controlling vomiting, which results in nausea. Increases in some hormones (such as hCG and estrogen) and your heightened sense of smell may also be associated with the queasy feeling; this may be nature's way of safeguarding your unborn child.

"Your body uses odors to assess safety," explains Miriam Erick, M.S., R.D.N., author of Managing Morning Sickness. "Sensing rotten food saves you from eating something bad." But that sensitive nose can make perfectly safe meals a no-go as well. Here, we rounded up the best foods to fight nausea during pregnancy.

Salty Crackers

Stash a box of crackers on your bedside table and nibble a few as soon as you wake, since eating early in the day can help stave off morning sickness. "An empty stomach ups nausea," Erick explains. And not every cracker is alike: "The saltier, the better," she adds. Saltines will never taste so good, and after pregnancy, you just might wonder why they were so appealing.

Lemons

If you're in the battlefields of morning sickness, keep lemons on hand. Sniff them, squeeze them in drinking water, or even lick slices—the refreshing smell and taste can calm your stomach when nausea hits. Lemon drops can help, too, so stash some in your bag before leaving the house.

Although the science is still out on how safe consuming large amounts of lemon is during pregnancy, there is evidence that smelling lemon is not only safe but effective at stopping nausea in its tracks. In a 2014 study, researchers found that sniffing lemon-scented aromatherapy had a statistically significant impact on lower nausea in pregnant people.

Ginger

A root commonly used in Chinese medicine, ginger is one of the best foods to eat when feeling nauseated. Ginger has been studied extensively and found to be particularly effective at relieving symptoms of nausea. According to the National Library of Medicine, roughly 80% of all pregnant folks will experience nausea and vomiting early in pregnancy and ginger was found to be a powerful antidote to feeling icky.

Try ginger teas and sodas, ginger-infused ice pops, crystallized ginger candy, or ginger snaps. Better yet, add some fresh ginger to your recipes.

Cold Foods

To combat nausea, try reaching for cold foods. Hot bites are more likely to have an aroma that triggers your gag reflex. That's because in order for smells to be picked up by the olfactory sense it needs heat. The warmer something is, the more it will smell. By sipping on cold beverages and snacking on cold foods, you can help eliminate scents that might otherwise upset your stomach.

Some yummy options include sorbet, yogurt, popsicles, chilled fruits, or ice cream.

Vitamin B6

Studies have shown that B6 can reduce nausea and vomiting in pregnancy. And while researchers do not yet understand how this miracle vitamin works, they have observed since the 1942 that B6 can reduce morning sickness.

The vitamin is found in pork, chicken, some fish, fortified cereals, nuts, chickpeas, fortified tofu, turkey, bananas, potatoes, plenty of vegetables, and more. Talk to your doctor before taking any B6 supplements.

High-Protein Foods

Research shows that protein-rich foods—like beef, poultry, fish, and eggs—can keep nausea at bay while replenishing your energy. Researchers believe that protein may help reduce morning sickness by increasing a hormone called gastrin. By increasing your protein intake, you can help curb those waves of nausea. Talk to your doctor about how much protein is safe to eat.

And don't worry if you have an aversion to meat while pregnant; you can find natural sources of protein like nuts, beans, and Greek yogurt.

Bananas

Most people can stomach a banana when fighting morning sickness thanks to all the B6 packed into one serving. The nausea-reducing fruit also provides nutrients and potassium to refuel your pregnant body.

Pretzels and Chips

Pretzels and plain potato chips can help settle your stomach. Why? Because they're bland, salty, non-acidic, easy to digest, and require minimal effort from your gastrointestinal system. Remember, foods with strong odors and flavors can make nausea worse. Reaching for a pack of pretzels might be just the thing to help settle your stomach between meals.

Toast (And Other Dry Foods)

Many pregnant women also swear by toast, bagels, rice, potatoes, and other dry foods. These carb-heavy items don't have an overwhelming flavor, so they're less likely to trigger morning sickness. The starch can also absorb stomach acids to relieve a raunchy tummy.

Beans

 This is a weird one, but beans are so amazing for your pregnancy. It can help get rid of your nausea and beans can remove any toxins from your system that might be contributing to that queasy feeling you have been experiencing!

Ask A Friend

 If you have a friend or family member, who suffered from morning sickness,call them up. Ask them what they found worked best for them, and give it a try. What works for some won’t work for others, it is just the hard part of every pregnancy is so different. But if you are like most and desperate, you will try whatever you can find.

Watermelon

Watermelon is considered another super food for pregnancy and morning sickness – and is also really hydrating as it’s a water-fillled fruit. It can help relieve that nausea and also it is high in water content so it can help keep you hydrated as well!