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Top Food Recommendations for Morning Sickness Relief

by Double Click 2025. 7. 4.

Top Food Recommendations for Morning Sickness Relief

When morning sickness kicks in, even the thought of food can make your stomach turn. But eating the right foods in small amounts can actually make a huge difference.

Hi there! I’ve been through that phase when everything made me nauseous, and eating felt impossible. But through trial and error (and advice from fellow moms), I found a few foods that actually helped soothe my stomach instead of upsetting it. In this post, I’m sharing gentle, easy-to-digest foods that have worked for many moms battling morning sickness. I’ll also include timing tips and snack ideas to help you manage your day without feeling constantly queasy. You’re not alone—and this too shall pass.

Why Food Choices Matter During Nausea

When you’re nauseous, your stomach is ultra-sensitive, and what you eat—or don’t eat—can either trigger or ease that uneasy feeling. Eating small amounts of mild, easy-to-digest food can keep your blood sugar stable and prevent your stomach from becoming empty, which often makes nausea worse.

Top Foods That Soothe Morning Sickness

Here are some tried-and-true foods that many pregnant women (myself included) found easier to tolerate during bouts of nausea:

  • Salted crackers or dry toast – the classic go-to for calming an empty stomach
  • Bananas – easy on the tummy and rich in potassium
  • Oatmeal – warm, mild, and filling
  • Ginger tea or ginger chews – natural anti-nausea benefits
  • Watermelon or cucumber – hydrating and refreshing
  • Rice porridge or chicken broth – gentle and nourishing

Snack Tips to Avoid Empty Stomach

Going too long without food can make nausea worse. Try keeping small snacks handy throughout the day. Some options include:

  • Plain toast or dry cereal
  • Small handful of unsalted nuts and dried fruit
  • Low-fat yogurt or Greek yogurt with banana slices
  • Boiled potato or baked sweet potato wedges

Foods That Can Make It Worse

Just as some foods can soothe nausea, others can intensify it. Here’s what to skip during morning sickness:

  • Fried and greasy foods
  • Spicy dishes or foods with strong seasonings
  • Strong-smelling cheeses or fermented foods
  • Carbonated drinks or overly sweetened beverages
  • Coffee and caffeine-heavy drinks

How and When to Eat for Relief

Timing is everything. Try these habits to stay ahead of nausea:

  • Eat a cracker or two before getting out of bed
  • Have 5–6 small meals throughout the day instead of 3 big ones
  • Sip fluids between meals, not during
  • Rest upright for 15 minutes after eating to help digestion
What’s the best food to eat first thing in the morning?

Try dry crackers or toast before you even get out of bed to settle your stomach.

Is ginger really effective for nausea?

Yes! Ginger has been shown to reduce nausea. Try ginger tea, candies, or even capsules.

I can’t drink plain water. What can I do?

Try sipping on lemon water, sucking on ice chips, or drinking diluted fruit juice.

Should I worry if I’m not eating enough?

As long as you’re staying hydrated and able to eat small amounts, it’s okay. Appetite often improves by the second trimester.

Can I take anti-nausea medication?

Talk to your OB-GYN. Some medications and vitamin B6 supplements are safe for pregnancy.

Morning sickness can feel relentless, but the right foods and habits can make it manageable. Don’t stress about eating perfectly—listen to your body and do what works for you. Try keeping bland snacks nearby, stay hydrated, and go easy on yourself. You’re growing a human, after all! If you’ve found a secret weapon that worked for your nausea, share it in the comments—I’d love to hear from you and so would other moms-to-be.

 

 

 

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