14 Best Foods For Morning Sickness

Juliet D'cruz

Updated on:

14 Best Foods For Morning Sickness

Do you know which are the best foods for morning sickness that help you to fight against nausea during pregnancy? Many women suffer from morning sickness that can be miserable, making it difficult to get through the day. Eating can be very challenging when you feel sick. Don’t be stressed!  There are a lot of ways you can minimize and calm the effects of morning sickness. But the trick to managing your morning sickness is to figure out what works for you! One of the best ways is finding the foods that will help you with your morning sickness. Have a look at the top 14 best foods for morning sickness that helps in reducing its symptoms.

Top 14 Best Foods For Morning Sickness

Here, I have presented a list of the best foods for morning sickness for you.

  1. Herbal Tea
  2. Ginger
  3. Clear Beverages
  4. Crackers
  5. Cold Foods
  6. Broths
  7. Applesauce
  8. Lemons
  9. Starchy Foods
  10. Protein-Rich Meals
  11. Bananas
  12. Oranges
  13. Watermelon
  14. Avocado

Best Foods For Morning Sickness

These foods will help you to set a diet plan for morning sickness nausea during pregnancy. Let us now have a deeper look at all the above-mentioned best foods to eat with morning sickness.

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These foods will help you to set a diet plan for morning sickness nausea during pregnancy. Let us now have a deeper look at all the above-mentioned best foods to eat with morning sickness.

  1. Herbal Tea

Herbal tea remains in the top position in the category of the best breakfast foods for morning sickness. Drinking lots of herbal teas helps to calm your morning sickness. You can manage the symptoms of nausea and vomiting by trying different green teas. I have picked the best herbal tea you can definitely try out.

  • Lemon Herbal Tea
  • Peppermint Tea
  • Chamomile Tea
  • Spearmint Tea
  • Red Raspberry Tea
  1. Ginger

Consuming ginger every day has been found effective at treating nausea caused due to morning sickness. Ginger contains bioactive compounds such as gingerol, paradol, and shogaol. These compounds interact with your central nervous system and stomach. One can consume 0.5 to 1.5 grams of dried ginger root per day. You can also consume it in tea, ginger biscuits, ginger beer, or ale. Ginger is also available in capsule form. Thus, ginger can be considered one of the best foods for severe morning sickness.

  1. Clear Beverages

You don’t feel like eating when you are nauseous. Drinking plenty of fluids can help you stay hydrated when you have been vomiting. Here I have mentioned some clear, cold beverages that can be sipped when you are nauseous. All these below cold beverages fall under the listing of best healthy foods for morning sickness.

  • Oral rehydration solutions
  • Sports drinks
  • Soda water
  • Flavored sodas
  • Iced tea
  • Clear juices
  • Coconut water
  1. Crackers

People feel more nauseous on an empty stomach or to strong-smelling foods! Dry foods like crackers are often recommended to people experiencing morning sickness. They have no strong odor that may help you to settle your empty upset stomach. You can keep a box of crackers near your bedside table and eat a few of them as soon as you wake up. Eating crackers early in the day helps in preventing your morning sickness. Thus, crackers are nominated in the group of best foods for morning sickness during pregnancy.

  1. Cold Foods

Are you triggered by the smell of cooked food? Pregnant women can tolerate cold foods better than warm dishes when they are sick. Simply sucking on an ice cube can help you to calm your nausea. I have mentioned some good choices of cold foods for you. All these below best foods for pregnant women with morning sickness helps to slowly replenish your body fluids.

  • Jell-O
  • Ice cream
  • Chilled fruits
  • Yogurt
  • Custard
  • Frozen popsicles
  1. Broths

Hot broth can help you to clear your nose when you feel nauseous caused by congestion or a cold. By including vegetables in your broth provides you additional calories, proteins, vitamins, and minerals. If you have been vomiting, broths provide hydration and electrolytes to your body. You can give back your body some energy by consuming broth which is one of the best foods for morning sickness.

  1. Applesauce

Applesauce is the popular food stated in the list of best foods for morning sickness nausea. Applesauce is a good source of energy and carbs that can be consumed even when you are feeling sick. One cup of unsweetened applesauce contains 14 grams of carbs and 40 calories. By daily consuming applesauce helps in minimizing diarrhea and nausea.

  1. Lemons

Lemons are selected in the list of best foods for morning sickness that minimizing nausea. Consuming lemons may help you to reduce nausea caused by motion sickness, surgery, and chemotherapy. Apparently by just the scent of lemons can ease your morning sickness. Inhaling lemon essential oil lowers the intensity of vomiting and nausea. You can also suck sour lemon candies to control nausea instantly.

  1. Starchy Foods

Starchy foods are high in calories, easy to prepare, and helps to settle your upset stomach. You can either boil, steam, bake or smash them to eat. By adding some light seasoning, butter, milk, broth or sauce adds a mild taste to the food. They can also be eaten cold if you are unable to eat hot foods. That is why baked potatoes, rice, and noodles are declared as the best foods for morning sickness.

  1. Protein-Rich Meals

Including high protein meals in your diet can reduce your morning sickness in a better way. High protein meals also help in normalizing gastric motility. Protein-rich meals are important for people having chronic nausea due to illness. Macronutrients in these meals help your body to reduce the risk of malnutrition. The protein-rich drinks are very effective in suppressing nausea symptoms too. Hence, protein-rich meals can be considered as best meals for morning sickness.

  1. Bananas

You must consume energy-rich foods when you are sick or nauseous. It is important to choose foods that are rich in nutrients and provide energy to your body. Bananas are rich in nutrients that are easy to eat even when you are sick. One medium-sized banana contains enough amounts of calories, carbs, potassium, and vitamin B6 that your body needs every day. Bananas are the best foods for morning sickness as they help to replace the loss of potassium due to vomiting.

  1. Oranges

If you are suffering from pregnancy nausea, you must consume sweet or sour oranges. They are an excellent source of vitamin C having high water content. It not only boosts your immune system but also helps in building connective tissue. You can consume oranges to regain your taste buds. Thus, oranges are the best foods for morning sickness when nothing sounds good.

  1. Watermelons

Most women struggle with dehydration during their pregnancy period. Watermelon can be handy fruit to eat. They contain potassium, zinc, folate that helps to battle your nausea and leg cramps. Watermelons are easy to swallow and digest when you feel uneasy. All these factors can make watermelons the best food to eat for morning sickness.

  1. Avocado

Avocados are an excellent source of healthy fats that are essential while pregnant. It not only tastes great but it also helps you recover fast. They are rich in magnesium, potassium, and iron to get rid of anemia deficiency. You must surely add avocado to the list of best foods for minimizing morning sickness.

Diet Plan For Morning Sickness

Some women may experience feeling nauseous throughout the day. By consuming low-fat foods may relieve this symptom. 

I have picked some food items that you can include in your meals and snacks to manage this symptom. You can pick out any one item from each of the food categories.

  • Breakfast:

You can add one of the following options in your morning breakfast.

  1. Strawberry Banana Smoothie
  2. Whole grain toast
  3. Grapefruits
  4. Oatmeal
  5. High fiber cereal
  6. Low-fat milk
  • Lunch:

Pregnant women can include any of the food items in their lunch.

  1. Baby spinach salad
  2. Whole grain bread
  3. Canned chunk light tuna
  4. Whole grain wraps with avocado, hummus, and spinach
  5. Low-fat plain yogurt
  6. Whole grain pasta mixed with veggies
  • Snacks:

You can also consume these mild yet nutritious snacks throughout the day.

  1. Ginger tea
  2. Avocado-Bean salad
  3. Cottage cheese with diced pineapple
  4. Banana and nut butter.
  5. Whole-grain crackers
  • Dinner:

Choosing meals from the below options may help to manage your morning sickness.

  1. Over roasted chicken
  2. Sweet potatoes
  3. Green Beans
  4. Grilled or baked salmon
  5. Spinach Salad
  6. Brown rice
  7. Roasted turkey
  8. Roasted winter squash
  9. Ground beef or turkey with spaghetti sauce
  10. Whole grain pasta
  11. Sauteed spinach
  12. Bean tacos
  13. Black beans

Foods To Avoid In morning sickness

Nausea and vomiting can leave an unpleasant taste in your mouth. There are certain foods that make your morning sickness problem worse even more. Now let us take a look at the following list of foods that you must avoid when you feel nauseous.

  1. Onion
  2. Garlic
  3. Caffeine
  4. Fatty foods
  5. Spicy food
  6. Odorous food
  7. Acidic foods
  8. Fried foods
  9. Very sweet foods
  10. Alcohol
  11. Greasy foods

Causes Of Morning Sickness

Do you know what causes morning sickness? Not all pregnant women experience morning sickness. There are several factors behind that! These are the few factors that cause morning sickness in pregnant women.

  1. A rise in the level of estrogen and progesterone.
  2. Increase in hormone levels
  3. Emotional Stress
  4. Physical or mental fatigue
  5. Genetics
  6. Hot weather

How To Stop Morning Sickness In Early Pregnancy?

You need to take certain precautions to relieve your morning sickness along with consuming certain foods and beverages. 

Below I have mentioned some tips that can be helpful for you. You can keep yourself nourished by using these tips in your lifestyle. 

  1. Avoid skipping meals.
  2. Eat and drink slowly.
  3. Consume food in small amounts.
  4. Do not lie flat immediately after eating.
  5. Rinse and brush your teeth regularly.
  6. Consume sugar-free mints to keep your mouth feeling fresh.
  7. Drink plenty of fluids daily.
  8. Take an outdoor walk daily.
  9. Get plenty of rest.
  10. Keep yourself away from strong smells.


What Foods Make Morning Sickness Worse?

Following are the foods that make your morning sickness worse.

  1. Onion
  2. Garlic
  3. Caffeine
  4. Fatty foods
  5. Spicy food
  6. Odorous food
  7. Acidic foods
  8. Fried foods
  9. Very sweet foods
  10. Alcohol
  11. Greasy foods

What Should I Eat If I Have Morning Sickness And Nothing Sounds Good?

These are the foods you should eat if you have morning sickness and nothing sounds good for you.

  1. Herbal Tea
  2. Ginger
  3. Clear Beverages
  4. Crackers
  5. Cold Foods
  6. Broths
  7. Applesauce
  8. Lemons
  9. Starchy Foods
  10. Protein-Rich Meals
  11. Bananas
  12. Oranges
  13. Avocadoes
  14. Watermelon

What To Eat After Vomiting During Pregnancy?

You can eat the following foods after vomiting during pregnancy.

  1. Mashed potatoes
  2. Crackers
  3. Fruits
  4. White rice
  5. White pasta
  6. Pretzels
  7. Toast
  8. Lemons
  9. Ginger

Does Morning Sickness At Night Mean Boy Or Girl?

Levels of the pregnancy hormone hCG, which triggers morning sickness, tend to be higher in mothers who are pregnant with girls. But anyone who’s pregnant can have morning sickness, even bad morning sickness, when they’re carrying a boy. So no, you can’t count on it being a girl if you’ve got serious morning sickness.

Is Morning Sickness Worse With Girl?

A 2020 study of 4,320 pregnancies found that women who carried female babies had slightly more severe NVP than those with male fetuses. On a scale of one to nine, pregnant women carrying girls reported a NVP score of 6.35 compared to women carrying boys who reported a 6.04.

Can Morning Sickness Start At 3 Weeks?

While some people feel no difference at all at this early stage, others may start to notice 3 weeks pregnant symptoms. The experience at 3 weeks pregnant can really vary, so don’t fret if you don’t feel anything out of the ordinary. However, if you feel nauseous and your breasts are sore, that’s normal too.

Why Do Potato Chips Help Nausea?

Pretzels and plain potato chips can help settle your stomach. Why? Because they’re bland, salty, non-acidic, easy to digest, and require minimal effort from your gastrointestinal system. Remember, foods with strong odors and flavors can make nausea worse.

Is Scrambled Egg Good For Morning Sickness?

Prepared simply, eggs are one of the most easily digestible foods that you can eat to help ease nausea. Scrambled, poached or soft-boiled all do the trick, giving the body a lift of energy with minimal volume.


When you are suffering from morning sickness, eating the best foods for morning sickness is the best option for you! Choosing the wrong food can worsen your morning sickness problems which may lead to nausea. In my article, I have picked out the 14 best foods to eat with morning sickness. When morning sickness hits you, grab any one of these items to calm it down. I have also mentioned some natural tips that can help reduce nausea without using any medications. So, all the above best foods for morning sickness are definitely worth trying! 

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