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Best Foods for Morning Sickness

Morning sickness affects up to 80% of pregnant women, and while it's usually worst in the first trimester, it can strike at any time of day (despite the name). The right foods can make a real difference. Here's what to eat, what to avoid, and how to keep nourished when everything makes you feel queasy.

Table of Contents

  1. What Causes Morning Sickness?
  2. Foods That Help
  3. Foods to Avoid
  4. General Eating Strategies
  5. Drinks That Help
  6. When to Seek Help

What Causes Morning Sickness?

Morning sickness is caused by the rapid rise in pregnancy hormones, particularly **hCG (human chorionic gonadotropin)** and **oestrogen**. It typically starts around week 6, peaks at weeks 8-10, and eases by weeks 12-14 — though some women suffer for longer.

While you can't change your hormone levels, you can manage the symptoms through what you eat and how you eat. The key principles are: keep your blood sugar stable, avoid strong smells, eat little and often, and choose bland, easy-to-digest foods.

Foods That Help

### Ginger Ginger is the most well-researched natural remedy for nausea. Studies show it can significantly reduce morning sickness symptoms. - **Ginger tea**: Sip throughout the day - **Ginger biscuits**: Keep some by your bed for mornings - **Crystallised ginger**: A small piece can settle nausea - **Ginger capsules**: Ask your pharmacist (don't exceed 1g per day) - **Ginger ale**: Choose one with real ginger, not just flavouring

Dry, Bland Carbohydrates

These are easy on the stomach and help absorb stomach acid:

  • Plain crackers (Ritz, Jacob's, cream crackers)
  • Toast (plain or with a little butter)
  • Plain biscuits (Rich Tea, digestive)
  • Rice (plain white rice is often well-tolerated)
  • Plain pasta (with a tiny bit of butter or olive oil)
  • Plain boiled potatoes

Cold Foods

Cold foods have less smell than hot foods, which makes them easier to tolerate when you're sensitive to odours:

  • Sandwiches (with pregnancy-safe fillings)
  • Salads (washed thoroughly)
  • Cold pasta or rice dishes
  • Fruit (especially melon, which many women find refreshing)
  • Yoghurt (pasteurised)
  • Smoothies (if you can tolerate fruit)

Protein-Rich Foods

Protein helps stabilise blood sugar, which can reduce nausea:

  • Lean chicken (cold or plain)
  • Eggs (cooked thoroughly — scrambled or boiled)
  • Cheese (hard cheeses like cheddar)
  • Nut butters (peanut butter on toast is a popular choice)
  • Beans and lentils (in soup — mild and comforting)

Foods High in Vitamin B6

Vitamin B6 has been shown to reduce nausea in some women:

  • Bananas (easy to eat and gentle on the stomach)
  • Chicken and turkey
  • Potatoes
  • Sunflower seeds
  • Fortified cereals

Citrus

Some women find citrus fruits and scents help:

  • Lemon in water (sipping can ease nausea)
  • Orange segments (fresh and easy to eat)
  • Lemon or orange scent (sniffing can settle nausea)

Mint

Mint can soothe the stomach:

  • Peppermint tea (caffeine-free)
  • Mints or mint sweets (to suck on)
  • Fresh mint leaves (in water)

Foods to Avoid

When you're suffering from morning sickness, avoid:
  • Strong-smelling foods: Curries, spicy dishes, fish being cooked
  • Fatty or greasy foods: Fried food, rich creamy dishes, fast food
  • Very sweet foods: Can cause blood sugar spikes and crashes
  • Spicy foods: Can irritate the stomach
  • Acidic foods: Tomatoes, citrus, and vinegar can worsen nausea for some
  • Caffeine: Can irritate the stomach — stick to decaf or herbal teas
  • Large meals: Too much food at once overwhelms the digestive system

General Eating Strategies

- **Eat before you get up**: Keep crackers by your bed. Eat 2-3 before standing up. - **Eat little and often**: 5-6 small meals rather than 3 large ones. An empty stomach makes nausea worse. - **Never let your stomach get completely empty**: Carry snacks everywhere. - **Eat what you can, when you can**: If only one food works for you right now, eat it. Nutrition can wait. - **Don't worry about variety**: If you can only face toast and crackers for a week, that's fine. Your baby will take nutrients from your stores. - **Avoid cooking smells**: Ask your partner to cook, or use cold prepared meals. Food smells are a major trigger. - **Try acupressure wristbands**: Some women find sea-bands (acupressure wristbands) help. - **Take your folic acid at night**: If you can't keep it down in the morning, take it before bed with a small snack.

Drinks That Help

Staying hydrated is crucial, especially if you're vomiting: - **Water**: Sip constantly rather than gulping - **Ice lollies or ice chips**: If you can't face drinks, sucking on ice helps - **Ginger tea**: Soothes nausea naturally - **Peppermint tea**: Caffeine-free and calming - **Diluted fruit juice**: Apple or cranberry, diluted with water - **Coconut water**: Natural electrolytes if you've been vomiting - **Fennel or chamomile tea**: Mild and soothing

Avoid:

  • Coffee and strong tea: Caffeine can irritate the stomach
  • Fizzy drinks: Can bloat you and make nausea worse (except ginger ale, which some women tolerate)

When to Seek Help

Morning sickness is normal, but **hyperemesis gravidarum (HG)** is a severe form of pregnancy sickness that needs medical treatment. See your GP if:
  • You can't keep any food or water down for 24 hours
  • You're vomiting multiple times a day
  • You're losing weight
  • Your urine is dark and concentrated (sign of dehydration)
  • You feel dizzy, weak, or confused
  • You're vomiting blood

HG affects about 1-2% of pregnant women and can be treated with anti-sickness medication, IV fluids, and sometimes hospital admission. Don't suffer in silence — help is available.

Frequently Asked Questions

### How long does morning sickness last?

For most women, morning sickness peaks at 8-10 weeks and eases by 12-14 weeks. Some women have it for longer, and a small percentage have it throughout pregnancy.

Can I take anti-sickness medication in pregnancy?

Yes. Several anti-sickness medications are safe in pregnancy, including cyclizine, prochlorperazine, and ondansetron. Your GP can prescribe these if dietary measures aren't enough.

Will morning sickness harm my baby?

No. Normal morning sickness doesn't harm your baby — they take nutrients from your stores. Even if you can only eat a limited diet for a few weeks, your baby will be fine. Severe HG that causes dehydration and weight loss needs treatment to protect both of you.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

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