Healthy Eating Womens Health

7 Best Foods For Morning Sickness

Best Foods For Morning Sickness
Written by Collins Nwokolo

Morning sickness is a common phenomenon experienced by many pregnant women, typically occurring in the first trimester.

About 75% of women experience morning sickness during pregnancy, which is more common during the first four to six weeks. Morning sickness is characterized by nausea and vomiting, which can be highly discomforting, so you seek fast relief for them.

The exact causes of morning sickness are not entirely understood, but hormonal changes, low blood sugar, and heightened sensitivity to certain smells are believed to play a role.

In addition, during pregnancy, estrogen and progesterone levels rise and relax your digestive tract muscles, making digestion difficult. Also, your pregnancy hormone hCG peaks, making morning sickness worse.

Fortunately, some foods help with morning sickness. Yes indeed, making dietary changes and incorporating specific foods can help alleviate the symptoms of morning sickness.

7 Best Foods For Morning Sickness

Below are some of the best foods for morning sickness:

1. Bland foods 

One of the oldest tricks and best food for morning sickness is bland food. Bland foods are easy to digest and don’t have intense flavors, which can upset your stomach.

Examples of bland foods for pregnant women include bananas, (white) rice and pasta, toast, and applesauce.

2. Fruits and vegetables high in water content

One of the most significant ways to prevent morning sickness during pregnancy is to stay hydrated always. This makes fruits and vegetables high in water content one of the best foods for morning sickness.

Examples of fruits and vegetables that are high in water content include:

  • Watermelon
  • Cucumbers
  • Celery
  • Peaches
  • Cantaloupe
  • Tomatoes
  • Apples
  • Strawberries
  • Lettuce.
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Some studies have proven that watermelon is the best fruit for morning sickness. In addition to preventing nausea, it soothes heartburn and reduces swelling. It is packed with vitamins A, C, B6, magnesium, and potassium, essential for the baby’s brain, vision, nervous, and immune systems.

3. High-protein foods

Studies have shown that protein-rich foods can help relieve pregnant women of nausea by increasing gastrin, a hormone that aids digestion. In addition, to relieving nausea, they help you meet your daily protein needs since all pregnant women need about 6 grams daily.

High-protein foods for morning sickness include hard-boiled eggs, Greek yogurt, chicken, peanut butter, lean beef, hard cheeses, and beans.

4. Ginger

Ginger has been extensively used in folk medicine to treat nausea and vomiting. It has been observed that the steam emitting from hot ginger drinks can even soothe stomach upset.

Fresh ginger is the best. You can boil it in water, use it for cooking, or add t to a smoothie and take it every morning. In the absence of fresh ginger, you can go with ginger tea, ginger biscuits, crystallized ginger snaps, and candies. 

5. Peppermint

Peppermint, similar to ginger, has been used in traditional medicine for centuries to treat morning sickness in pregnant women.  

You can take peppermint tea, add the mint to sparkling water, or chew peppermint hum or hard candies. Peppermint is safe when eaten in moderation.

6. Citrus Fruits

Researchers stated that sniffing lemon-scented aromatherapy relieves pregnant women of nausea. Lemons and other citrus fruits are safe for pregnant women and their fetuses if taken in moderation.

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7. Cold snacks and beverages

Hot snacks and beverages are likely to trigger gag reflux due to the aroma. This aroma is detected by your olfactory system and sends a signal to your body. Cold foods and beverages have less fragrance and are more palatable during pregnancy.

Some good options are a cold smoothie, frozen yogurt, cold almond milk, chilled fruits,  popsicles, and ice cream.

What Foods Worsen Morning Sickness

Below are the foods you must avoid during pregnancy, as they worsen morning sickness. They include:

  • Greasy and processed fast foods
  • Fatty and spicy food 
  • Carbonated drinks
  • If you have an ulcer, stay away from citrus fruits


Pregnancy is a delicate period of women’s lives in which food plays a significant role. Stick to the above best foods for morning sickness if you are pregnant, especially during the first trimester when you are prone to morning sickness.

About the author

Collins Nwokolo

Collins Nwokolo is a passionate blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

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