30 Best Morning Sickness Snacks during Pregnancy

Morning sickness is a common symptom of pregnancy that affects many women in their first trimester. It can cause nausea, vomiting, and loss of appetite. As much as the hormonal changes may be one part of the reason, we believe snacking on the right foods can help reduce these symptoms as the wrong food may be a contributing factor to nausea.

Pregnant Woman What to Eat for Morning Sickness Top Snacks


Here's a list of 30 nourishing snacks that can help soothe morning sickness and keep you energized throughout the day:

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1. Ginger: Ginger is a natural remedy for nausea and vomiting. You can eat ginger in various forms, such as ginger tea, ginger ale, ginger candy, or ginger biscuits. Ginger can also help with digestion and inflammation.

2. Crackers: Plain or whole grain crackers are gentle on the stomach and can provide relief from nausea. Opt for low-salt or unsalted varieties for a healthier choice. You can eat crackers plain or with some cheese or peanut butter for extra protein and calcium.

3. Watermelon: Refreshing and hydrating, watermelon is a great snack to combat morning sickness. Its high water content can also help with hydration. Watermelon also contains vitamin C, which can help boost your immune system and prevent infections.

4. Popsicles: Suck on natural fruit popsicles made with real fruit juice to soothe your throat and keep you hydrated.

5. Smoothies: Blend together a mix of fruits, yogurt, and a splash of ginger to create a soothing and nutritious smoothie.

6. Pretzels: Low in fat and easy to digest, pretzels can provide relief from nausea while satisfying your cravings for a salty snack.

7 Herbal Tea: Sip on calming herbal teas like peppermint or chamomile, which can help ease nausea and promote relaxation.

8. Yogurt: Yogurt is a good source of protein and calcium, which are essential for your baby's growth and development. Yogurt also contains probiotics, which can help balance your gut bacteria and boost your immune system. You can eat yogurt plain or add some fruit or honey for extra fiber and antioxidants.

9. Rice Cakes: Light and easy to digest, rice cakes can be a gentle snack for alleviating morning sickness symptoms.

10. Trail Mix/Nuts: Create a customized trail mix with a combination of dried fruits, nuts, and seeds for a satisfying and nutritious snack. Nuts are packed with healthy fats, protein, and minerals, such as magnesium, iron, and zinc. They can help keep you full and energized throughout the day.

11. Toast with Nut Butter: Whole wheat toast topped with almond or peanut butter provides a good source of protein, healthy fats, and carbohydrates.

12. Cheese and Crackers: Cheese is another good source of protein and calcium. Enjoy a small portion of your favorite cheese with whole grain crackers.

13. Applesauce/Apples: Apples are high in fiber, which can help prevent constipation and bloating. They are also low in acidity, which can help reduce acid reflux and heartburn. You can eat apples as they are or make apple sauce or juice. A classic remedy for an upset stomach, unsweetened applesauce can be a soothing snack during morning sickness.

14. Fruit Salad: Combine a variety of fresh fruits in a bowl to create a colorful and refreshing snack that can ease nausea.

15. Carrot Sticks with Hummus: Crunchy carrot sticks paired with hummus provide a satisfying snack packed with nutrients and fiber.

16. Oatmeal: A warm bowl of oatmeal can be a comforting and filling snack, providing a good source of fiber and nutrients.

17. Hard-Boiled Eggs: High in protein and packed with essential vitamins and minerals, hard-boiled eggs are a nutritious option for morning sickness.

18. Veggie Sticks with Dip: Slice up cucumber, bell peppers, and celery, and pair them with a light dip like tzatziki or yogurt-based ranch dressing.

19. Lemon Water: Squeeze fresh lemon juice into a glass of water to create a refreshing drink that can help alleviate morning sickness.

20. Edamame: Steam or boil some edamame pods for a protein-rich snack that can keep you feeling full and satisfied.

21. Pita Bread with Hummus: Whole wheat pita bread with a side of hummus is a tasty and nutritious option for easing morning sickness.

22. Avocado Toast: Spread mashed avocado on whole grain toast for a creamy and nourishing snack that is gentle on the stomach.

23. Fruit Smoothie Bowl: Blend together frozen fruits, milk or yogurt, and a handful of spinach to create a nutritious smoothie bowl topped with granola or nuts.

24. Baked Sweet Potato Fries: Cut sweet potatoes into fries, lightly season with spices, and bake for a healthy and satisfying snack.

25. Cottage Cheese with Fresh Berries: Enjoy a serving of cottage cheese topped with fresh berries for a protein-packed snack that can help combat morning sickness.

26. Cucumber Mint Salad: Slice cucumbers, add some fresh mint leaves, and dress with lemon juice for a refreshing and soothing salad.

27. Quinoa Salad: Mix cooked quinoa with chopped vegetables and a light dressing for a nutrient-rich snack that is easy on the stomach.

28. Herbal Popsicles: Brew a cup of herbal tea, let it cool, and pour it into popsicle molds for a frozen treat that can help ease nausea.

29. Bananas: Bananas are rich in potassium, which can help replenish electrolytes lost due to vomiting. They are also soft and gentle on the stomach. You can eat bananas as they are or mash/slice them and add them to your cereal or yogurt.

30. Toast and Bagel: Toast and Bagel are bland and easy-to-digest food that can help settle your stomach and prevent acid reflux. It also provides some carbohydrates for energy and fiber for digestion. You can eat it plain or add some butter, jam, or peanut butter for more flavor.

 Toast with Butter to Help Morning Sickness during Pregnancy


Navigating morning sickness can be challenging, but remember to listen to your body as every body is different. There may be things that are triggering to your nausea that aren't in others so it will be a trial and error process. Many women do better with dry and bland foods. Foods that contain meat, sweetness, heaviness or spiciness can worsen your nausea. 

Stay well-hydrated and eat small and frequent meals throughout the day to avoid an empty stomach as that helps curb morning sickness. 

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