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What foods can help with morning sickness?

There are many foods and drinks that can be used to combat morning sickness or pregnancy nausea. To keep you and your baby healthy, it is important that you continue to eat nutritious foods and drink liquids. However, sometimes during pregnancy, it can be difficult to enjoy food and drinks. Pregnancy heightens your senses. This causes you to not like certain smells and tastes, which can make it difficult to eat, especially when you have nausea.  

See the list below to get some ideas for how you can combat morning sickness and nausea. This will help to keep you and your baby healthy!

Bland foods that are high in carbs and low in fats:

Some pregnant moms find they can eat crackers or toast, even when they feel nauseous. Bland foods are less likely to upset your stomach. Their plain flavor makes them easier to eat for people that can’t stand certain food smells during pregnancy. Some women find that eating a few crackers immediately when they wake up helps with nausea. 

Examples of bland, high carb, low fat foods: bread, rice, crackers, plain pasta, bananas, applesauce 

High protein foods:

Research shows that foods high in protein help to ward off nausea while providing energy. High protein foods produce a hormone that helps digestion, preventing an upset stomach. If you are vegetarian or meat sounds unappetizing, there are other options for high protein foods. 

Animal products: chicken, lean beef, hard cheeses, hard-boiled eggs, Greek yoghurt 

Vegan/Vegetarian: peanut butter, beans, nuts, trail mix, edamame 

Cold beverages and snacks:

When foods and drinks are cold, they have less of a smell. As a result, your gag reflex is less likely to be triggered by a smell when food is cold. This makes it easier to eat cold foods than hot foods. It is easy to make healthy, cold food and beverages that have nutritious value.  

Smoothies: Add greens and Greek yoghurt to your smoothie for added nutritional benefits. You can also try adding almond milk to combat heartburn.  

Popsicles: If you are struggling to drink water, make water popsicles with fresh fruit. Popsicles can also help to cool off on a hot summer’s day! 

Yoghurt: Add fresh fruit and granola to your yoghurt to change the flavor and the texture.  

Ice water: Ice water can help you to stay hydrated. You can easily change the flavor with lemon slices or juice. It also can be used to replenish electrolytes through water flavoring that contains electrolytes. 

Produce high in water content:

Fruits and vegetables that are high in water content can help to rehydrate your body. They can also be easier to keep down when fluids are not staying down.  

Vegetables high in water content: cucumbers, tomatoes, celery, and lettuce 

Fruits high in water content: apples, peaches, cantaloupe, and strawberries 

Watermelon: Watermelon is well-liked by many women with morning sickness, as some find that it is one of the only things that they can keep down. It also has the added benefits of easing heartburn and swelling, preventing muscle cramps, and supplying your baby with the vitamins and minerals they need to grow and develop. 


The smell and taste of lemons can be beneficial for warding off nausea. You can sniff lemon slices or squeeze them into your water or tea. You can also lick lemons or lemon-flavored goods in moderation when nauseous. 

Lemons: lemon slices, lemon drop candies, sour lemon candies, lemon zest on yogurt or ice cream  


Ginger can be great for stopping nausea. When trying to add ginger into your diet, check the labels on your groceries to make sure the food contains real ginger. Ginger can be beneficial to eat, but if you are too nauseous to do so, you can also smell it to feel better! 

Ginger ale: The taste of ginger and the carbonation found in ginger ale can be helpful when feeling nauseous. However, be careful to drink it slowly as sometimes carbonation can lead to bloating and the false feeling of being full. 

Ginger lollipops and candies: When consumed in moderation, these candies can help subside nausea. 

Fresh or ground ginger: Ginger can be added to all sorts of dishes like stir-fry and soup.  

Herbal teas and broth:

Both tea and broth can help you to get your nutrients and nausea-repelling ingredients. You can enjoy them warm, but if the smell is too strong, try letting them cool or adding ice.  

Herbal teas: Not all teas are safe when pregnant, so stick to herbal teas and consult your medical professional when deciding which types to drink. Teas are great beverages to add lemon or ginger to. 

Broth: Broth can help with hydration and provide nutrients to your body. It contains electrolytes and minerals that benefit your body. You can also add vegetables high in water content to your broth for added benefits.


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