What Should I Eat When I Have Morning Sickness?
Quick answer: Eat small, frequent bland meals. Cold foods, salty crackers, ginger, and protein-rich snacks are most effective. Avoid fatty, spicy, and strong-smelling foods that trigger nausea.
What to Eat
Plain crackers and dry toast (before getting up)
Small amounts of bland carbs before rising helps prevent 'empty stomach' nausea which is often worst on waking.
Ginger (tea, ginger biscuits, crystallised ginger)
Clinically proven to reduce pregnancy nausea — as effective as vitamin B6 in some trials.
Banana
Bland, easy to eat when nauseated, provides B6 which directly reduces nausea, plus potassium and gentle natural sugars.
Cold foods (chilled fruit, cold yogurt, ice lollies)
Cold foods have less smell than hot foods — smell is a major nausea trigger in pregnancy.
Protein snacks (peanut butter on crackers, cheese, boiled egg)
Protein digests slowly, keeping blood sugar stable — low blood sugar worsens nausea dramatically.
Vitamin B6 foods (meat, fish, banana, potato, avocado)
B6 is medically prescribed for morning sickness — eating B6-rich foods provides natural supplementation.
Lemon water or lemon slices
The scent of lemon relieves nausea for many women — citric acid may calm stomach acid.
Plain rice, plain pasta, mashed potato
Starchy, bland foods are easy to stomach and provide energy when food aversions limit choices.
What to Avoid
Spicy and highly seasoned food
Irritates the stomach and intensifies nausea — save the hot sauces for the second trimester.
Fatty and fried foods
Slow digestion and increase gastric acid — worsen nausea significantly.
Strong-smelling foods (garlic, fish, curries, cooked onions)
Smell sensitivity is heightened in pregnancy — strong aromas are a primary nausea trigger.
Coffee and caffeine
Can worsen nausea; also limit for pregnancy safety reasons (≤200mg caffeine/day during pregnancy).
Iron supplements on empty stomach
Common trigger for nausea — take with food and try a gentler iron form (iron bisglycinate) if standard supplements cause sickness.
Large meals
Full stomach worsens nausea — eat 6 small meals rather than 3 large ones.
Hydration
Staying hydrated is critical but hard when nauseated. Sip small amounts continuously rather than gulping large volumes. Ginger tea (fresh ginger in hot water), sparkling water, lemon water, or diluted apple juice are often better tolerated than plain water when nauseous. Sucking on ice chips helps if drinking is difficult.
Tips
- •The timing of morning sickness is not actually 'morning only' — for most women it's worst when blood sugar is low (waking, before meals).
- •Keep crackers at your bedside and eat 2–3 before rising — prevents the blood sugar drop that worsens early morning nausea.
- •Cold foods are often better tolerated than hot — keep a stash of cold fruit, chilled yogurt, and cool drinks.
- •Eat even small amounts every 1–2 hours — empty stomach is a major nausea trigger.
- •If nausea is severe (hyperemesis gravidarum) and you can't hold down fluids, seek medical attention — IV fluids and antiemetic medication may be needed.