10 Nausea-Relieving Foods: Finding Comfort During Pregnancy

Nausea and vomiting during pregnancy can be an uncomfortable and stressful experience for many women. However, incorporating specific foods into your diet can help alleviate morning sickness before it becomes more severe. While there is no one-size-fits-all cure for morning sickness, certain foods and drinks have shown promise in providing relief when the queasiness sets in. It is also crucial to replenish fluids, electrolytes, and calories after vomiting to maintain proper hydration and nourishment. In this article, we will explore a range of foods that can help fight nausea during pregnancy and provide much-needed comfort.


How to Fight Morning Sickness and Pregnancy Nausea

1) Bland, Easy-to-Digest Foods

One tried-and-true method to ease morning sickness is to consume bland foods that are easy to digest. The B.R.A.T. diet, consisting of bananas, rice, applesauce, and toast, has been a go-to remedy for its ability to soothe the stomach without overwhelming flavors. These starchy options can also absorb stomach acids, providing relief from queasiness.

2) High-Protein Foods

Including protein-rich foods in your diet can help combat nausea during pregnancy. Proteins such as chicken, peanut butter, and beans can help regulate digestion by increasing the hormone gastrin. Other high-protein snacks include hard-boiled eggs, hard cheeses, nuts and trail mix, lean beef, edamame, and Greek yogurt. These options not only aid in easing nausea but also contribute to meeting your increased protein needs during pregnancy.

3) Foods High in Vitamin B6

Vitamin B6 is essential for the healthy development of the baby's brain and nervous system. It is also known to help alleviate morning sickness. Your healthcare provider may recommend a vitamin B6 supplement, and you can also obtain it from food sources such as salmon, avocados, sunflower seeds, pistachios, poultry, dried fruits like prunes and raisins, bananas, spinach, and lean pork or beef.

4) Fruits and Vegetables High in Water Content

Eating fruits and vegetables with high water content can help combat dehydration and nausea. Options like cucumbers, tomatoes, apples, celery, peaches, cantaloupe, strawberries, lettuce, and watermelon can provide hydration while offering essential vitamins and minerals. Watermelon, in particular, is often praised by pregnant women for its refreshing properties, ability to ease heartburn, and provide vital nutrients for both the mother and baby.

5) Cold Beverages and Snacks

Hot foods and drinks tend to have stronger aromas, which can trigger the gag reflex. Opting for cold beverages and snacks can be more palatable when experiencing nausea during pregnancy. Cold almond milk and smoothies, packed with nutritious ingredients, can provide hydration and nourishment while soothing the stomach. Frozen treats like sorbet, frozen yogurt, and chilled fruits can also be easier to consume and help replenish fluids.

6) Ginger

Ginger has been used for centuries in Chinese medicine to alleviate nausea and vomiting. Its effectiveness in calming an upset stomach has been extensively studied. Incorporate real ginger into your diet by consuming ginger ale, ginger tea, ginger snaps and candies, ginger biscuits, and crystallized ginger. Fresh ginger can be used in cooking soups and stir-fries, sprinkled on breakfast oatmeal, added to smoothies, or included in ginger lollipops and candies.

7) Carbonated Beverages

For some pregnant women, mineral water and other carbonated beverages can provide relief from morning sickness. The carbonation can help reduce stomach acidity and alleviate nausea. However, it is important to moderate consumption and be mindful of potential side effects like bloating. Drinking small amounts of carbonated beverages slowly, separate from meals, can be beneficial in combating nausea.

8) Herbal Teas and Broth

Staying hydrated is crucial during pregnancy, especially when experiencing morning sickness. While water is always a great choice, herbal teas can also help ease nausea. Stick to safe options like chamomile, red raspberry, lemon, spearmint, peppermint, or peach teas. Adding lemon or ginger to your tea can provide additional soothing benefits. Sipping on soup broth is another way to hydrate and nourish your body while calming your stomach. Broth contains essential minerals and electrolytes that can prevent dehydration and relieve morning sickness.

9) Citrus Fruits

The scent of lemon has been found to reduce nausea in pregnant women, making citrus fruits a viable option for combating morning sickness. Lemons and oranges can be enjoyed by adding them to water, licking the slices, sucking on sour lemon candy, or steeping them in water to create a fragrant tea. Lemon or orange zest can also be added to yogurt or ice cream for added flavor and potential nausea relief.

10) Peppermint

Peppermint, like ginger, has a long history of use in alleviating morning sickness. It is considered safe for consumption during pregnancy in moderation. Peppermint tea, mint syrup added to sparkling water, fresh chopped mint on dishes, and peppermint hard candies or gum can provide on-the-go relief from nausea.


While there is no guaranteed cure for morning sickness, incorporating these foods and drinks into your diet can help alleviate nausea during pregnancy. Remember to listen to your body and find what works best for you. If you have concerns or severe symptoms, consult with your healthcare provider for personalized advice.


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