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Foods That Fight Nausea During Pregnancy

Pregnancy is a beautiful journey, but the pesky nausea that often accompanies it can make it challenging. Especially if you have the dreaded hyperemesis gravidarum. However, the good news is that there are certain foods that can help alleviate this discomfort and ensure you have a smoother ride. In this article, we’ll explore the top nausea-fighting foods that can provide relief during your pregnancy.

Foods That Fight Nausea During Pregnancy

Understanding Pregnancy Nausea

Pregnancy nausea, often referred to as morning sickness, is a result of hormonal changes and an increased sensitivity to certain odours and tastes, it is very common in pregnant people. While it’s a positive sign of a healthy pregnancy, it can be quite challenging for mothers-to-be and severe nausea can even cause weight loss.

If can occur at time of the day and usually gets better in the second trimester.

Fortunately, adjusting your diet can significantly reduce nausea’s impact.

If you are concerned about your pregnancy sickness speak to a health care provider immediately.

Foods That Fight Nausea During Pregnancy

What causes morning sickness?

Morning sickness is a common phenomenon experienced by many pregnant individuals, typically occurring during the early stages of pregnancy, although it can persist throughout the day and not just in the morning. The exact cause of morning sickness is not fully understood, but it is believed to be influenced by a combination of factors:

  • Hormonal Changes: Fluctuations in hormone levels, particularly an increase in human chorionic gonadotropin (hCG) and estrogen, play a significant role. These hormonal changes can affect the gastrointestinal system and contribute to nausea and vomiting.
  • Sensitivity to Odors: Pregnant individuals often become more sensitive to certain smells, and strong odors can trigger nausea and vomiting. This heightened sensitivity may be a protective mechanism to avoid potentially harmful substances during pregnancy.
  • Increased Stomach Acidity: Pregnancy hormones can relax the muscles that control the opening between the esophagus and stomach (lower esophageal sphincter). This relaxation can lead to an increase in stomach acid, which can contribute to feelings of nausea and discomfort.
  • Stress and Fatigue: Emotional and physical stress, along with fatigue, can contribute to morning sickness. These factors can disrupt the balance of neurotransmitters and affect the body’s response to nausea triggers.
  • Evolutionary Adaptation: Some researchers propose that morning sickness might have evolved as a protective mechanism. The aversion to certain foods and smells during early pregnancy could have helped our ancestors avoid potentially harmful substances and protect the developing fetus.
  • Genetic Factors: There is evidence to suggest that genetics might play a role in determining susceptibility to morning sickness. If a close family member experienced severe morning sickness during their pregnancies, there’s a higher likelihood that an individual might also experience it.
Foods That Fight Nausea During Pregnancy

Best Foods That Fight Nausea During Pregnancy

Here are the best foods to fight pregnancy sickness.

The Power of Ginger

Ginger has been a trusted remedy for nausea for centuries. Its natural compounds, including gingerol, have anti-inflammatory and soothing properties that can ease stomach discomfort. Incorporating ginger into your diet can be done in various ways.

Ginger tea, made by steeping fresh ginger slices in hot water, is a wonderful way to calm an upset stomach. Sipping on ginger tea throughout the day can be a comforting remedy.

For a tasty and convenient option, consider ginger-infused snacks like ginger chews, ginger snaps, ginger lollipops or ginger cookies. These can be easily carried in your bag and enjoyed whenever nausea strikes. The spicy-sweet flavor of ginger can help curb queasiness and bring a sense of relief.

You can every try ginger supplements.


Staying hydrated is vital during pregnancy, especially when combating nausea. Infusing your water with slices of citrus fruits like lemon, lime, or orange not only adds a refreshing flavor but also provides essential vitamins. The tangy aroma can help alleviate nausea and brighten your mood.


Peppermint is another well-known remedy for nausea. Peppermint tea, with its refreshing aroma and soothing properties, can ease digestive discomfort. The menthol in peppermint acts as a natural muscle relaxant, which can help alleviate the stomach muscles’ tension that contributes to nausea.

Staying hydrated is essential during pregnancy, especially when experiencing nausea. Infusing your water with a few fresh peppermint leaves not only adds a burst of flavor but also offers potential relief from nausea. Sipping on peppermint-infused water throughout the day can keep you hydrated and more comfortable.

Foods That Fight Nausea During Pregnancy

Carbonated Drinks

Carbonated beverages are sometimes suggested as a remedy for morning sickness due to their ability to ease nausea and settle the stomach.

Complex Carbohydrates

Incorporating complex carbohydrates into your meals helps stabilize blood sugar levels, reducing the likelihood of nausea. Opt for whole grains like oatmeal, quinoa, and whole wheat bread. These foods release energy gradually, preventing blood sugar spikes that could trigger nausea.

Lean Proteins

Lean protein sources like poultry, fish, and tofu offer necessary nutrients without overwhelming your stomach. These proteins are easily digestible and provide a steady supply of energy, minimizing feelings of nausea. Protein-rich foods like eggs and lean meats are not only beneficial for your developing baby but can also help manage pregnancy-related nausea. Consuming protein can help stabilize blood sugar levels, which can play a role in reducing nausea episodes.

Herbal Teas and Broth

Staying hydrated is so vital throughout your pregnancy. Drinking enough fluids can help tosettle your stomach and rehydrate you after throwing up. Herbal teas and broth can be a great well to help you stay hydrating whilst settling your nausea.

Not all herbal teas are safe during pregnancy, stick chamomile, red raspberry, lemon, peppermint, or ginger. Adding lemon to your tea or water can also help calm nausea.

Slowly sipping broth throughout the day can help you stay hydrated and can calm your stomach. Broth contains electrolytes and other essential minerals to keep your nourished.

The Role of Carbs

Simple and bland carbohydrates like crackers and pretzels can be a pregnant woman’s best friend when dealing with nausea. These foods are easy on the stomach and can provide quick energy. Keeping a pack of saltine crackers by your bedside and having a few before getting out of bed in the morning can help prevent morning sickness from taking over your day.

Bland Foods

The blander the foods you eat the less likely the scent with make you gag, they are also much easier to digest. Things like peanut butter on toast or plain potato chips are a great option.

Coconut Water

Staying hydrated is crucial during pregnancy, but plain water might not always cut it when you’re feeling nauseous. Coconut water is a natural source of electrolytes, such as potassium and magnesium, which can help replenish lost nutrients due to vomiting or nausea.

High-Water Content Fruits

Fruits like watermelon, cantaloupe, and honeydew have high water content and are easy on the stomach. They can provide hydration, vitamins, and minerals while helping to soothe nausea.

Citrus Fruits

The zingy scent of citrus fruits can help alleviate nausea when pregnant. Studies have shown that sniffing lemon scent can reduce nausea in pregnant women. You can also try lemons, limes, grapefruit, or oranges.

Here are some great ways to use citrus fruit to calm your pregnancy nausea:

  • Squeezing the juice in your water
  • Licking the slices
  • Keeping some sour lemon drops with you
  • Add lemon or orange zest to your food
  • Using lemon essential oil
  • Sip grapefruit juice


Easy on the stomach, oats can be a great choice for breakfast. They stabilize blood sugar levels and can help prevent nausea triggered by low blood sugar.


Packed with potassium and easy to digest, bananas can be a go-to snack to ease nausea. They also help maintain proper hydration levels.

Plain Yoghurt

Rich in probiotics, plain yogurt can aid digestion and reduce nausea. Avoid varieties with added sugars or artificial sweeteners. Greek yogurt is a great option.

Cold Foods

Cold food are less likely to have a strong aroma that triggers your sickness. So try sipping on cold beverages and eating cold foods.

Some cold foods to try are:

  • sorbet
  • yogurt
  • popsicles
  • chilled fruits
  • or ice cream

Read next – Foods that Boost Progesterone and Best Foods for Implantation

Other Things That Can Help Fight Nausea During Pregnancy

Here are some more lifestyle changes you can try to reduce morning sickness symptoms.

Small, Frequent Meals

Instead of consuming large meals, consider eating small, nutrient-rich meals throughout the day. Small meals are a good idea as they prevent your stomach from becoming too full and reduces the chances of nausea.

Avoiding Strong Odors and Greasy Foods

During pregnancy, your sense of smell becomes heightened, making strong odors unbearable. Additionally, greasy, fatty foods, spicy foods and fried foods can exacerbate nausea. Opt for bland, mild-smelling foods that are gentle on your stomach.

Breakfast In Bed

Pregnancy nausea is worse on an empty stomach due to that hungry feeling combined with low blood sugars. Keeping some crackers by your bed for first thing in the morning can provide your body with quick calories to boost blood sugar levels and absorb the acids that make you feel like you want to throw up.

Sea Sick Bands

If you also suffer from motion sickness, try sea sick bands. This is an acupressure wristband that applies pressure to your wrists yo help prevent sickness.

Foods Rich in Vitamin B6 

Vitamin B6 is very important for the healthy development of your baby and it can also help with morning sickness.

Vitamin B6 is usually found in your prenatal vitamin. But if you’re struggling to keep these down the other good source of Vitamin B 6 include spinach, salmon, avocados, bananas, leafy greens, beef, dried fruit and sunflower seeds.

A vitamin B supplement also contains folic acid which is very important for your babies healthy development.

Separate Liquids From Solids

Try not to drink at the same time you are eating. Wait at least 30 minutes after drinking before you eat something, this can often prevent vomiting.

Essential Oils

Certain essential oils can be effective in reducing pregnancy nausea. You can try lemon, peppermint and ginger.

Short Walk

Fresh air can help relieve the feeling of nausea and a short gentle walk is one of the best ways to do this.

Foods That Fight Nausea During Pregnancy FAQs

Can I have ginger in other forms, like ginger ale, to ease nausea during pregnancy? While ginger ale might provide some relief, it’s important to choose options with real ginger content. Commercial ginger ale might not have sufficient ginger to make a significant difference.

Is it safe to consume peppermint-flavored candies for nausea? Peppermint candies can provide temporary relief, but they might contain high levels of sugar. Opting for natural peppermint tea or infusions is a healthier choice.

Are there any specific protein-rich vegetarian options for managing nausea? Absolutely! Plant-based protein sources like tofu, lentils, and beans can also help stabilize blood sugar levels and ease nausea.

How much coconut water should I drink to stay hydrated? Listen to your body’s signals. Drinking a moderate amount throughout the day can help you stay hydrated without overdoing it.

Can I combine different nausea-fighting foods in one meal for better results? Certainly! Mixing and matching these foods can offer a more comprehensive approach to managing nausea. Experiment to find combinations that work best for you.

Dealing with nausea during pregnancy can be challenging, it is one of the common symptoms of pregnancy. By making thoughtful dietary choices, you can alleviate this discomfort. Ginger, peppermint, protein-rich foods, and hydration are your allies in managing nausea and making your pregnancy journey more enjoyable.

Eat lots of small high-protein snacks such as hard-boiled eggs and drink plenty of fluids.

So there are the best foods that fight nausea during your first trimester of pregnancy as well as some home remedies that can also help.