Best Foods to Ease Morning Sickness

Women get to experience one of the greatest gifts in the world: giving life. And although the benefits far outweigh the challenges, the pregnancy journey is full of speed bumps. There’s constant aches and pains, body changes, hormones and everyone’s favorite: morning sickness. Only a lucky few bypass the dreaded nausea that plagues so many pregnant women. According to the American Pregnancy Association, 85 percent of pregnant women experience nausea and vomiting while 60-70 percent deal with throwing up. Given morning sickness can last through the whole first trimester, how do you deal with weeks of everyday nausea? While there’s no scientific research that certain foods prevent morning sickness, some foods can help with the overall symptoms. Morning sickness relief? Yes, please! These are the best foods to eat to ease morning sickness.


The American College of Obstetrics and Gynecology recommends ginger as an aid for settling an upset stomach. Ginger helps to stimulate movement in our gastrointestinal tract, the flow of saliva, bile and gastric secretions. In two different trials, 70 percent of women given powdered ginger root four times a day felt their symptoms were significantly improved. Flat ginger ale (carbonation can make things worse), fresh ginger, ginger tea or ginger candies can help you through those first 14 weeks.


In some cases, the smell of lemon is enough to ease morning sickness symptoms. Another trial found that out of 100 pregnant women, nausea and vomiting intensity significantly decreased for the women who inhaled lemon essential oil. And the National Cancer Institute suggests sucking on sour lemon candies as a way to curb nausea. Another thing you can try for morning sickness relief is to put lemon in your water.  


Another food that can ease morning sickness is peppermint. For years, peppermint has been known to treat nausea and symptoms of morning sickness. Things you can try to keep nausea away are to sip on peppermint tea, use peppermint essential oils or suck on peppermint candies.

Vitamin B6

Various studies have found Vitamin B6 to be an effective aide in morning sickness relief. In 2014, a group of pregnant women were given vitamin B6 and found that it significantly reduced nausea and vomiting. Vitamin B6 is something you can take every day as a an everyday supplement. Or look for foods rich in B6 like fish, potatoes and non-citrus fruit.

High Carbohydrates

It’s an old adage that when you’re feeling like throwing up to nibble on saltine crackers. There’s not much scientific research to back this up but it’s said that bland foods like breads, crackers and cereals can ease nausea because there’s no overwhelming flavor to upset your stomach. High-fiber carbs can pull double duty by giving you something bland to munch on that will also keep your stomach full (more often than not a full stomach equals a non-queasy stomach).

High Protein

While salty high carbohydrates are a go-to when we feel like vomiting, there’s evidence to suggest a high protein diet works better. A recent study found that women who consumed a diet high in protein during their first trimester experienced less nausea and vomiting. Be aware that the smells of certain meats may be too overpowering so you can also try plant-based proteins like soy or edamame.

These foods are honorable mentions for morning sickness relief

If you’ve tried the above foods and they aren’t easing symptoms, the following foods have also been found to ease morning sickness. When you’re in need, keep these available in your refrigerator or cupboard:

  • Jello
  • Herbal teas
  • Potato chips
  • Pretzels
  • Protein bars
  • Toast
  • Yogurt
  • Sorbet

Just remember, there’s an exceptional bright light at the end of the tunnel. Once you’re past the first trimester, the morning sickness usually subsides for most women. And although pregnancy is a challenging journey full of body changes, it’s all worth it when you’re blessed with a beautiful baby in the end.

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