10 Foods that Fight Nausea During Pregnancy – Natural Remedies for Expecting Moms

Young woman feeling nausea while seeing food at table in kitchen.

Pregnancy is a magical journey, but it can also come with its fair share of challenges, like the ever-dreaded morning sickness. But fear not, expecting moms! There are natural remedies at your fingertips to help you combat that pesky pregnancy nausea. In this blog post, we’ll dive into the top foods and strategies, including “foods that fight nausea during pregnancy,” that can help you fight morning sickness and get back to enjoying this precious time.

From understanding the causes and symptoms of nausea during pregnancy to exploring various food options and tips for managing meals, we’ll provide you with a comprehensive guide to navigating morning sickness. So, let’s embark on this journey together and find out how you can ease nausea through natural remedies and a little culinary creativity with foods that fight nausea during pregnancy!

Key Takeaways

  • Combat morning sickness with dry and bland carbs, ginger-based products, cold snacks, high-protein & vitamin B6 rich foods & hydrating herbal teas.
  • Plan ahead to manage meals healthily during pregnancy. Opt for non-citrus fruits and juices or oatmeal.
  • Seek professional advice for a healthier and more joyful experience!

Understanding Nausea During Pregnancy

Morning sickness, or pregnancy nausea, is a common phenomenon, affecting approximately 70% of women in their first trimester. While some may experience severe morning sickness, this discomforting sensation, which can trigger nausea, is often tied to hormonal increases, notably human chorionic gonadotropin (hCG) and estrogen, beneficial for the baby’s development. Thus, symptoms like nausea, vomiting, and general discomfort could indicate a healthy pregnancy.

Despite its name, morning sickness can strike at any time of the day and is usually most severe during early pregnancy. Finding natural remedies to ease discomfort is beneficial in maintaining a healthy pregnancy diet for both mother and baby. Hence, we will uncover the best foods and strategies to combat pregnancy nausea for a smoother journey.

Top Foods for Combating Morning Sickness

When it comes to fighting morning sickness, certain foods can work wonders in alleviating that queasy feeling. This section highlights the best foods to curb morning sickness and calm your stomach, including:

  • Dry and bland carbohydrates
  • Ginger-based products
  • Cold snacks
  • High-protein and vitamin B6-rich foods
  • Hydrating herbal teas
  • Aromatherapy
  • Citrus fruits

Dry and Bland Carbohydrates

Dry and bland carbohydrates, such as toast, crackers, and rice, can be your best friends during pregnancy. These simple foods can help settle your stomach and alleviate nausea by absorbing stomach acids. Plus, they’re easy to keep on hand for when you need a quick snack to fight off that queasy feeling.

One tried-and-true approach to combat morning sickness is the B.R.A.T. diet, which consists of:

  • Bananas
  • (White) rice
  • Applesauce
  • Toast

These bland foods are easy on the stomach and can also help fight nausea by alleviating motion sickness. Therefore, the next time nausea strikes, consider having a piece of toast or a bowl of rice to soothe your upset stomach.

Ginger-Based Products

Ginger is a widely recognized natural remedy for nausea, thanks to its long history in Chinese medicine. Ginger-based products, like ginger tea, ginger ale, and ginger candies, can effectively reduce nausea symptoms for expecting moms. Moreover, there are various delicious ways to consume ginger, such as ginger teas and sodas, ginger-infused ice pops, crystallized ginger candy, or ginger snaps.

When choosing ginger-based products to help with morning sickness, make sure to pick those that contain real ginger to maximize its potential benefits. Therefore, keep ginger tea or candies handy as a potent tool in your battle against pregnancy nausea.

Cold and Refreshing Snacks

Cold and refreshing snacks can be a game-changer for easing nausea during pregnancy. Chilled fruits, smoothies, and even ice cream can help alleviate morning sickness due to their low fragrance and ease of consumption. Cold, crunchy fruits and vegetables like watermelon, cucumber, and apples can provide relief from nausea.

Another advantage of cold foods is that they tend to have a more subtle fragrance, which could make them more enjoyable when you experience nausea during pregnancy. Hence, when feeling queasy, consider munching on some chilled fruits or sipping a cold smoothie for relief.

High-Protein and Vitamin B6-Rich Foods

High-protein and vitamin B6-rich foods can be your secret weapon to fight nausea during pregnancy. These nutrient-dense options not only help ease heartburn and reduce swelling but also provide essential nourishment for both mom and baby, without making nausea worse.

We will further explore the benefits of protein sources and vitamin B6 in combating pregnancy nausea.

Protein Sources

Protein is a crucial nutrient during pregnancy, and it can also help calm nausea. Some protein sources that can help increase gastrin levels and meet your protein needs during pregnancy include:

  • Chicken
  • Peanut butter
  • Beans
  • Eggs
  • Greek yogurt

Most women need around 60 grams of protein per day during pregnancy, providing them with a beneficial and healthy amount.

To make sure you’re getting enough protein, try incorporating some delicious and nutritious high protein snacks into your diet, such as:

  • Nuts
  • Cheese
  • Eggs
  • Yogurt
  • Peanut butter

These protein-rich foods can help you feel your best and combat morning sickness effectively.

Vitamin B6 Benefits

Vitamin B6, also known as pyridoxine, is a powerful ally in reducing morning sickness. Research indicates that vitamin B6 is an effective supplement for pregnant women experiencing nausea and vomiting. Studies demonstrate a reduction in the severity of such symptoms when using this supplement. Moreover, vitamin B6 plays a vital role in supporting the baby’s brain and nervous system development, ensuring a healthy start in life.

Some great sources of vitamin B6 include salmon, avocados, and sunflower seeds. Therefore, adding these foods to your diet will not just alleviate morning sickness, but also supply crucial nutrients for your baby’s development.

Hydration and Herbal Teas

Staying hydrated during pregnancy is essential to replenish fluids, electrolytes, and calories lost through vomiting. Drinking plenty of water is crucial, but you can also turn to hydrating and herbal teas to help combat morning sickness. Chamomile, peppermint, and lemon ginger teas are some excellent options that can potentially help ease morning sickness during pregnancy.

Herbal teas like chamomile can offer a soothing effect, while peppermint has been known to effectively treat morning sickness symptoms. Thus, having a variety of herbal teas at hand can assist in maintaining hydration and combating nausea during pregnancy.

Aromatherapy and Citrus Fruits

Aromatherapy and citrus fruits can provide a refreshing and uplifting experience that can help alleviate nausea during pregnancy. The delightful scent of citrus fruits, like lemons and oranges, can help reduce stress and anxiety, ultimately helping to reduce nausea.

Packed with vitamin C and antioxidants, citrus fruits can also help strengthen the immune system and reduce nausea and vomiting. Whether diffusing lemon-scented aromatherapy or enjoying a juicy orange, these refreshing aromas and flavors can assist in battling pregnancy nausea.

Tips for Managing Meals and Snacking

Managing meals and snacking during pregnancy can play a significant role in minimizing nausea. Eating small, frequent meals throughout the day can help prevent morning sickness from worsening on an empty stomach. Planning meals in advance can also help you stay nourished and prevent reaching for unhealthy options.

In addition to eating small, frequent meals, it’s also important to consume dry starch foods like crackers, toast, or cereal in the morning to maintain a healthy lifestyle. And if prenatal vitamins make your morning sickness better, experts suggest taking them at night to help reduce symptoms.

Foods to Avoid When Experiencing Nausea

While some foods can help alleviate nausea during pregnancy, others may trigger or worsen symptoms. Here are some foods to avoid and some alternatives to consider:

  • Avoid fatty, greasy, and spicy foods
  • Opt for non-citrus fruits and juices
  • Drink water
  • Eat crackers
  • Have oatmeal
  • Choose other bland foods that don’t have strong smells when feeling nauseous

These alternatives can make a significant difference in your fight to relieve morning sickness.

Avoiding these potential triggers and concentrating on the beneficial foods and strategies discussed earlier will equip you to manage morning sickness effectively and promote a healthy pregnancy.

Seeking Professional Advice and Support

Dealing with nausea during pregnancy can be challenging, and it’s important to seek professional advice and support from healthcare providers and support groups. Joining a pregnancy support group can offer helpful ideas and a sense of connection and belonging, which is essential for emotional well-being.

Receiving prenatal care from a healthcare professional can contribute to a healthier pregnancy and reduce the risk of complications. Therefore, consider reaching out to your healthcare provider or joining a support group to help you navigate morning sickness for a healthy, joyful pregnancy.


In conclusion, morning sickness is a common challenge during pregnancy, but with the right foods, strategies, and support, you can alleviate nausea and enjoy this special time. From dry and bland carbohydrates to ginger-based products, cold snacks, high-protein and vitamin B6-rich foods, hydrating herbal teas, and refreshing aromatherapy and citrus fruits, there are plenty of natural remedies to help you combat nausea during pregnancy.

Remember to seek professional advice from healthcare providers and join support groups to ensure a healthy and happy pregnancy. With these tips and strategies in your arsenal, you’ll be well-equipped to conquer morning sickness and embrace the magical journey of pregnancy.

Frequently Asked Questions

What relieves nausea fast?

Stay hydrated and eat light, bland foods to combat nausea quickly – such as saltine crackers or plain bread. Additionally, regular sips of cold drinks and foods containing ginger can also help reduce nausea symptoms.

Is it normal to be nauseous all day pregnant?

It is normal to experience nausea during pregnancy, and it may be present all day. However, if you have severe vomiting or are unable to keep food and liquids down, this is not considered normal and it’s important to seek medical care immediately.

Why do potato chips help nausea?

Potato chips can help settle nausea due to their bland, salty, easy-to-digest qualities. Their non-acidic and minimal effort on the gastrointestinal system makes them a good choice to put something in the stomach and drive thirst.

What are some top foods that can help combat morning sickness?

Combat morning sickness by eating dry and bland carbohydrates, ginger-based products, cold and refreshing snacks, high-protein and vitamin B6-rich foods, hydrating and herbal teas, aromatherapy, and citrus fruits.

How can ginger help reduce nausea during pregnancy?

Ginger has long been recognized for its health benefits, and research has shown that it can help fight nausea during pregnancy. Enjoying ginger in the form of tea, capsules, or raw can provide relief from morning sickness.

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Dr. Kevin Weary

Since 1996, Kevin Weary has been a dedicated caregiver in Colorado Springs. His extensive experience and commitment have enabled him to offer outstanding and empathetic care to the women of Colorado Springs.

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