Pregnancy morning sickness can be downright debilitating. Just when you’re supposed to be nourishing your body and baby with nutritious food, you feel sick to your stomach and might even have food aversions . At least you’re far from alone: About 70 percent of moms-to-be and pregnant people experience morning sickness.
Thankfully, some lifestyle changes—like eating foods that curb nausea—can help. Read on for a list of foods that fight nausea during pregnancy, recommended by experts.
Ginger
Ginger has been used in traditional medicine for centuries—and our ancestors were definitely onto something. Research has shown ginger to be effective for decreasing pregnancy nausea and vomiting. Plus, the American College of Obstetricians and Gynecologists (ACOG) recommends ginger capsules, ginger candies, ginger ale made with real ginger and ginger tea made from fresh-grated ginger to settle your stomach. Dana Conley , MS, RDN, CDN, registered dietitian at Rooted Wellness, a health and wellness consultation service for women needing fertility, prenatal and postpartum support, also recommends ginger tea. (Just check to make sure it’s pregnancy-safe!)
Bananas
“This bland fruit is gentle on the GI tract and [is] a great snack with some peanut butter to ensure balanced blood sugar,” Conley says, explaining that spikes and dips in blood sugar can actually make nausea worse. Bonus: Bananas aren’t just one of the best foods that fight nausea during pregnancy—they’re an excellent source of folate , which helps reduce the risk of brain and spine birth defects.
Applesauce
Applesauce isn’t just for kids. Another bland option that’s super easy for our bodies to digest, it’s a solid pantry staple when you’re wondering what to eat when nauseated, says Conley. But before you go out and grab any old applesauce from the store, Conley suggests keeping it simple. “Look for minimally processed options—there should only be one or two ingredients listed!” she says.
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Cold Foods
Eileen Thrower , PhD, CNM, associate professor and department chair of the department of midwifery and women’s health at Frontier Nursing University, and a practicing nurse midwife, says you can add cold foods like popsicles and Jell-O to your list of foods that curb nausea in pregnancy. Conley adds that chilled green smoothies can work wonders too—plus, they pack a lot of important nutrients. Some moms-to-be can’t tolerate the smell of food cooking, especially greasy foods, says UCSF Health . If you can relate, try cold foods like dairy products, sandwiches and fruit. (Be sure to avoid deli meat while pregnant, though, since it can carry dangerous bacteria.)
Eggs
It’s pretty common to have an aversion to proteins like beef, chicken and pork when you’re pregnant, says Conley. But you do need protein as part of a healthy pregnancy diet . “If you’re experiencing this aversion, eggs are a great option to sneak some protein, B vitamins and choline into your diet,” says Conley.
Saltine Crackers
Sometimes, it’s best to keep it simple. This is why good ole saltine crackers are one of the best foods for morning sickness. “Keep a sleeve next to your bedside and start your morning with a couple saltine crackers. This can help curb your morning nausea!” says Conley. According to the Gastroenterology Consultants of San Antonio , foods like plain crackers and toasted bread “can help absorb excess stomach acid and relieve an upset stomach.” We love an easy-to-digest pregnancy snack !
Soup
“Drinking” your meals might feel easier and gentler on your digestive tract during pregnancy. Plus, soups are essentially a hodgepodge of nourishment in a bowl—and a great way to sneak in tons of nutrients from vegetables and protein sources, says Conley. “If you’re experiencing an aversion to vegetables, the cooked, mild-flavored vegetables in soups may help!” she adds.
Protein
Many expecting moms find that adding more protein into their daily diet drastically reduces that icky, nauseous feeling. In fact, research shows that high-protein meals provide longer-lasting nausea relief than meals that are high in fats or carbohydrates. “Adding nut butter, cheese or other protein to crackers generally keeps nausea at bay longer than simple carbohydrates do,” says Thrower. And again, eggs are a great choice if you aren’t able to stomach meats like chicken and beef. Another great option? Greek yogurt, suggests Conley.
Keep in mind, of course, that the best foods for morning sickness are different for everyone. You might not be able to tolerate chicken, while your friend chowed down on it during pregnancy—but couldn’t handle onions or garlic. “The best food for nausea in pregnancy is often what sounds good,” says Thrower. “This is different for everyone and may be different daily for the same person.” The silver lining? Pregnancy nausea typically resolves by week 14 to 16, says Thrower. Then, you can hopefully breathe a sigh of relief—and make yourself a delicious meal.
