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Morning sickness is one of the first.and usually most infuriating, indicators of pregnancy. It usually strikes in the first trimester and consists of symptoms such as nausea, vomiting, and loss of hunger. Although each woman feels it in her own way, the better news is that there are foods that will provide quick and effective relief.
In this guide, we’ll dive into the top foods for pregnancy nausea, from bland to high-protein snacks, hydrating fruits, and vitamin B6-containing foods. We’ll also discuss morning sickness remedies that extend beyond your plate to keep you feeling your best.
What Causes Morning Sickness?
Morning sickness is thought to be caused by hormonal fluctuations, namely, the rise in human chorionic gonadotropin (hCG) and estrogen. It is usually more intense in the morning because of an empty stomach, though it can strike at any time during the day.
1) Bland Foods That Go Easy on the Stomach
When nausea hits, bland and low-fat foods are often the easiest to tolerate.
Top Bland Foods:
- Crackers: Keep some by your bed to eat before getting up.
- Toast: Dry or lightly buttered toast helps settle the stomach.
- Plain rice or pasta: Easy to digest and won’t aggravate nausea.
- Boiled potatoes: Soft, starchy, and soothing.
- Applesauce: Gentle on the digestive system and slightly sweet.
Why they work: These foods are low in fat, low in odour, and easy to digest, making them perfect for queasy tummies.
2) High-Protein Snacks for Morning Sickness
Eating small amounts of protein throughout the day can help regulate blood sugar levels and keep nausea at bay.
High-Protein Snack Ideas:
- Greek yoghurt: Creamy, satisfying, and loaded with probiotics.
- Peanut butter on whole-grain toast or crackers: A great protein-carb combo.
- Hard-boiled eggs: Easy to prepare and nutrient-dense.
- Nuts and seeds: Almonds, pumpkin seeds, and walnuts are great choices.
- Cheese cubes or string cheese: Convenient and filling.
Scientific insight: Studies suggest protein-rich diets may reduce nausea more effectively than high-carb diets. Protein also supports fetal growth and maternal energy levels.
3) Hydrating Fruits That Ease Nausea
Dehydration can worsen morning sickness. Juicy fruits not only hydrate but also provide vital nutrients.
Top Hydrating Fruits:
- Watermelon: High water content and gentle sweetness make it a top choice.
- Cucumbers: Technically a fruit and packed with water.
- Citrus fruits (oranges, lemons, grapefruit): Provide vitamin C and a refreshing zing.
- Berries: Strawberries and blueberries offer hydration and antioxidants.
- Pineapple: Contains bromelain, which aids digestion.
Tip: Add sliced fruits to water for a naturally flavoured, nausea-fighting drink.
4) Vitamin B6-Rich Foods to Tame Nausea
Vitamin B6 (pyridoxine) has been clinically shown to reduce nausea and vomiting in pregnant women.
Vitamin B6-Rich Foods:
- Bananas: Easily digestible and packed with B6.
- Avocados also contain healthy fats that support fetal development.
- Chickpeas and lentils: Great plant-based sources of B6 and protein.
- Spinach and leafy greens: Add to soups or smoothies for an extra B6 boost.
- Salmon: A B6-rich protein source, when cooked thoroughly.
Fun fact: Many prenatal supplements include B6 specifically to combat morning sickness.
5) Ginger: Nature’s Nausea Buster
Ginger has long been used as a natural remedy for nausea due to its anti-inflammatory and antiemetic properties.
How to Use Ginger:
- Ginger tea: Sip warm tea throughout the day.
- Ginger chews or candies: Great on-the-go option.
- Ginger ale: Choose brands with real ginger and low sugar.
- Grated fresh ginger: Add to soups, rice, or smoothies.
Clinical note: A review of studies found that ginger significantly reduces nausea symptoms in pregnant women, with minimal side effects.
6) Cold Foods and Beverages
Cold meals and drinks may be more tolerable when nausea makes hot foods unappealing.
Try:
- Smoothies with banana, spinach, yoghurt, and berries
- Cold apple slices or grapes
- Popsicles made from real fruit juice or electrolyte drinks
- Chilled herbal teas (peppermint, chamomile)
Cold items are often milder in smell and taste, perfect when pregnancy heightens your sensitivity.
7) Lifestyle Tips That Complement Your Diet
While food plays a major role, small lifestyle changes can significantly improve how you feel.
Bonus Tips:
- Eat small, frequent meals: Aim for 5–6 light meals a day.
- Avoid strong smells: Stick to odourless or mildly scented foods.
- Keep a food diary: Track which foods help or worsen symptoms.
- Rest when needed: Fatigue can intensify nausea.
- Try acupressure wristbands: Some women find relief from sea-band-style devices.
When to Seek Medical Help?
Severe morning sickness, known as hyperemesis gravidarum, may require medical intervention. If you experience extreme vomiting, weight loss, or signs of dehydration, consult your healthcare provider.
Final Thoughts
Morning sickness can be exhausting, but the proper diet can be a lifesaver. From foods rich in vitamin B6 and protein-rich snacks to hydrating fruits and ginger treatments, there are a vast number of foods to aid you in feeling better in no time. Each woman’s body responds uniquely, so play around with what is best for you and always speak with your doctor before altering your diet.
Small meals, snack strategies, and staying well-hydrated can do wonders for transforming those queasy mornings into manageable moments. Here’s to smoother days ahead and a healthy, happier pregnancy!
Best Foods That Help Relieve Morning Sickness FAQs:
The best foods include bland items (like crackers and toast), high-protein snacks (like yoghurt and nuts), hydrating fruits (like watermelon), and vitamin B6-rich foods (like bananas and avocados).
Yes, vitamin B6 has been shown in studies to reduce nausea and vomiting. You can find it in bananas, avocados, spinach, and lentils.
Watermelon, cucumbers, oranges, and berries are excellent choices. They hydrate and provide essential vitamins without upsetting the stomach.
Yes, ginger tea is generally safe and effective in easing morning sickness. However, consult your doctor for the right dosage, especially if you’re taking supplements.
Absolutely. Protein helps stabilise blood sugar and reduce nausea. Try hard-boiled eggs, peanut butter, cheese, or Greek yoghurt.
