Pregnancy

Foods That Fight Nausea During Pregnancy & Other Ways To Alleviate Morning Sickness

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foods that fight nausea during pregnancy

 

Overview

Morning sickness affects as many as 70-80% of pregnant women. It’s often considered one of the most common signs of pregnancy, characterized by nausea, vomiting, retching, and/or dry heaving. Are there foods that fight nausea during pregnancy? (1)(2)

Thankfully, diet and lifestyle changes may alleviate morning sickness symptoms. Foods that fight pregnancy nausea include: (1)(2)(3)

  • Ginger
  • Lemon and other citrus fruits
  • Bland foods, such as the BRAT (bananas, rice, applesauce, and toast) diet
  • Protein-rich foods
  • Low-fat foods
  • Chilled, partially frozen, or cold foods
  • Grilled or baked fish
  • Grilled lean meat
  • Grilled, baked, or steamed chicken
  • Scrambled or boiled egg

 

Note, however, that their effectiveness varies among different pregnant women and the severity of their condition.

For example, ginger can effectively alleviate its severity, especially during early pregnancy. According to a 2021 Frontiers in Medicine (Lausanne) study, several previous studies have proven ginger’s effectiveness for mild to moderate morning sickness. (2)

On the other hand, it might not be as effective for hyperemesis gravidarum (a more severe form of morning sickness). According to the above-mentioned 2021 study, a survey of respondents with the condition showed that 87% tried ginger. Of these respondents: (2)

  • 88% considered it ineffective
  • 82% felt that it worsened their mood
  • 79% felt distrust and reduced confidence in the healthcare provider who recommended its use
  • 51% believed that their symptoms worsened

 

You might consider some trial and error to find the best foods that work for you. 

Are there foods that trigger nausea you should avoid? What other methods can you try to help reduce the severity of your morning sickness?

Continue reading to learn more.

 

What Relieves Nausea Fast?

This actually depends on what works for you. Try ginger snaps, soda crackers, or low-sugar ice cream. These can help settle your upset stomach. Consider stashing some near your bed to munch on when you wake up. (4)

 

What Food Stops Pregnancy Nausea & Morning Sickness?

Ginger

It’s proven to help alleviate nausea, especially for mild to moderate cases. (2)

Some ways to enjoy ginger:

  • Ginger snaps, biscuits, or cookies
  • Non-alcoholic ginger ale
  • Crystallized ginger
  • Ginger tea made from grated, powdered, or sliced root

 

Lemons & Citrus Fruits

Aromatherapy with lemon essential oils was shown to be effective in alleviating pregnancy-related nausea. (5)

Note: Be careful when using essential oils during pregnancy because some might have an abortive effect. They can be unsafe for use.

Lemon is considered safe. Here are other pregnancy-safe essential oils for morning sickness:

 

Many pregnant women also use sour citrus fruits to alleviate nausea and vomiting. Aside from helping settle uneasy stomachs, they’re also a good source of vitamin C. (6)

 

Soda Crackers, Pretzels, Potato Chips, & Other Slightly Salty Munchies

Dry, slightly salty foods can also help alleviate morning sickness. They can also help you fill your tummy without feeling queasy. (6)

 

Low-Fat Foods

They’re easy on your tummy. Options include: (6)

  • Plain rice
  • Lean chicken meat, grilled or baked
  • Low-fast pudding and other carbohydrates
  • Applesauce
  • Porridge

 

Foods With High Water Content (Fruits & Vegetables)

They can help with hydration and reduce nauseous feelings. Aside from having high water content, they’re also rich in fiber, electrolytes, vitamin C, and other vitamins. 

Some examples include: (6)(7)(8)

  • Cucumber
  • Watermelon
  • Pears
  • Apples

 

Bland, Simple, & Easy-To-Digest Foods

Simple, bland foods can be easier on your tummy. Consider the BRAT diet with bananas, rice, applesauce, and toast (and other dry foods). (1)

Bananas are also rich in potassium, helping alleviate queasiness and nausea. (6)

 

High-Protein Foods

These foods can help provide much-needed proteins without making you feel nauseous. Examples include: (1)(9)

  • Chicken (grilled or steamed)
  • Eggs (boiled or scrambled)
  • Lentils
  • Peanut butter
  • Low-fat cottage cheese
  • Hard-boiled eggs

 

Protein-rich foods can also help relieve pressure on your tummy and make you feel fuller than bland carbohydrates. (9) 

 

Nourishing Foods

Other nutritious foods to try: (6)

  • Prunes
  • Whole grains (e.g., brown rice, oats, whole wheat pasta, etc.); however, choose gluten-free options such as quinoa and buckwheat if you have gluten allergy or intolerance

 

Cold Snacks & Drinks

Your food or drink’s colder temperature might help you feel less nauseous than hot options. They can also be soothing if you’re feeling hot. Some options to try: (6)(9)

  • Fruit popsicles
  • Chilled fresh fruits
  • Fresh fruit smoothie
  • Fresh fruit juices (avoid processed fruit juices)
  • Fat-free ice cream and sorbet

 

The drinks can also help with hydration, replenishing your electrolytes. (9)

 

Peppermint

It has a soothing effect and can also help enhance digestion. Options can include: (6)

  • Peppermint tea
  • Peppermint candy

 

Yogurt & Other Probiotic Foods

Some examples include: (9)

  • Low-fat yogurt (including regular and Greek yogurt)
  • Yogurt drinks
  • Probiotic drinks

 

Probiotics aid in better digestion and can help alleviate nausea. They’re best taken on an empty stomach. They might also help reduce bad bacteria in your digestive system. (10)

 

Vitamin B6-Rich Foods

The American Pregnancy Association recommends taking vitamin B6 supplements (10 to 25 mg, three times daily) to help alleviate nausea and/or vomiting during pregnancy. (11)

Natural food sources for vitamin B6 include: (11)

  • Lentils
  • Legumes
  • Nuts (e.g., pistachios, walnuts, peanuts, hazelnuts, and cashews; ideal if you don’t have nut allergies)
  • Kidney beans
  • Soybeans (ideal if you don’t have soy allergies)
  • Chickpeas
  • Lean meat
  • Fish (e.g., wild salmon, tuna, mackerel, etc.)
  • Bananas
  • Papayas
  • Seeds and nuts
  • Wholegrain wheat (ideal if you don’t have gluten allergy)
  • Dried fruits (e.g., raisins, prunes, or apricots)
  • Avocados
  • Spinach

 

Broth

Belly Fat Diet for Dummies” writer Erin Palinski-Wade, RD, CDCES, CPT, LDN, explained that broth can help with hydration. It also feels and tastes lighter than soup. (12)

 

Pregnancy-Safe Herbal Tea

Common herbal teas used by many pregnant women during the first and second trimesters include: (13)

  • Ginger
  • Peppermint and lemon combination
  • Linden
  • Green tea
  • Sage
  • Chamomile 

 

Note that red raspberry leaf tea is believed to have labor simulation benefits. So, it’s commonly used during the last few weeks of pregnancy. While studies have conflicting results, it’s best to reduce the possible risks of labor induction too early into your pregnancy. (13)

 

Cereal

They’re dry, simple to digest, and may even be enriched with vitamin B6. (11)

 

Spicy Foods

Did you know that spicy foods might also be considered for morning sickness? You might add a piece of chili or a dash of cayenne pepper to soups, broth, or even your tea. (6)

 

Mineral Water & Carbonated Drinks

When taken in moderation, tonic water, mineral water, and carbonated beverages (e.g., soda water) can be safe to drink during pregnancy. They can also help alleviate morning sickness. (14)

Avoid or reduce intake of sweetened carbonated drinks. (14)

 

Foods & Things To Avoid: What Aggravates Nausea In Pregnancy?

Try to avoid the following foods that might worsen your condition: (15)

  • Fatty foods
  • Foods with strong odor, especially with spices such as garlic and onions
  • Milk
  • Spicy foods (some people might find these foods nauseating)
  • High-sugar foods

 

9 Ways To Manage Nausea & Morning Sickness

Eat Foods That Don’t Trigger Your Nausea & Vomiting

With trial and error, you may determine which foods trigger your morning sickness and which are okay. It makes sense only to choose those that you can keep down.

 

Avoid Foods That Trigger Vomiting

Stay away from foods you have an aversion to because they might trigger nausea.

 

Consider Eating Smaller, More Frequent Meals

Instead of eating meals at regular hours, consider eating smaller portions every 1-2 hours. Small meals might help keep the food down. (1)

 

Keep Yourself Hydrated & Drink Fluids Between Meals

Partially frozen or cold drinks might be easier to keep down. Drinking eight glasses of fluids daily is also a good idea. (1)

Instead of drinking during meals, consider taking them between meals to separate liquids from solids.

 

Take Prenatal Vitamins: Folate, Folic Acid, & Vitamin B6

Regularly take your prenatal vitamins. They’re formulated to meet your pregnant body’s increased nutrient demands. They’re rich in folate, folic acid, and vitamin B6, which can help relieve morning sickness symptoms. (11)

Iron might trigger nausea. However, reducing your and your baby’s risk for anemia is essential, especially during pregnancy. Continue taking your prenatal vitamins. It might be easier to take it at bedtime to reduce the chances of feeling nauseous. (1)

 

Avoid Things Or Places With Strong Smells

If possible, avoid using stuff or going to places with strong smells. However, if that isn’t feasible, consider some workarounds, such as wearing a mask.

 

Get Plenty Of Rest

Sometimes, nausea might be due to tiredness and fatigue. Get as much rest as possible to help your body stay healthy and strong.

 

Cut Back Or Try To Quit Smoking

Aside from reducing nausea risks, here are other benefits of quitting smoking: (16)

  • Promotes healthier babies with higher birth weight (than if you didn’t quit)
  • Reduced risks of pregnancy and birth complications, including miscarriage and stillbirth
  • Reduced risks of birth defects
  • Reduced risks of “cot death” or SIDS (sudden infant death syndrome)

 

Complementary Remedies

Some studies also showed that these might help alleviate nausea during pregnancy: (17)(18)

  • Acupressure
  • Acupuncture 

 

Depending on the method, pressure or an acupuncture needle is used on PC-6, a traditional Chinese medicine point. (see image below)

(source: chewhs.org)

 

Aromatherapy with essential oils for morning sickness and nausea can also help.

 

Other Useful Tips & Workarounds

  • Avoid skipping meals because hunger or an empty stomach can make you nauseous.
  • Chew your food slowly and thoroughly.
  • Learn relaxation and breathing techniques
  • Rest after eating, and try to elevate your head or upper body slightly.
  • Find your pregnancy cravings.
  • If possible, take medicines and prenatal vitamins at bedtime. You’re less likely to feel nauseous at this time of the day because you’re already sleeping when they reach your tummy.

 

Ask For Help From Your OB/GYN

If you’re still feeling sick after following the morning sickness remedies above, it’s best to ask for help from a care provider. They can prescribe medications for nausea that are safe for pregnancy. They might also recommend a dietitian to help you meet your nutrient requirements even if you’re experiencing morning sickness.

 

Top Causes Of Nausea During Pregnancy

Pregnancy Hormones

Increased levels of the pregnancy hormones hCG (human chorionic gonadotropin) and estrogen are considered among the top reasons for morning sickness. (2)

Increases in thyroid hormones and progesterone might also lead to morning sickness symptoms. (2)

 

Prenatal Vitamins

Some women might feel nauseous after taking their prenatal vitamins. That may be a side effect of iron, which can cause stomach upset and nausea. (1)

Talk to your OB/GYN and consider taking prenatal vitamins before bedtime.

 

Other Possible Reasons For Pregnancy Nausea

About 40-85% of pregnant women also experience nausea due to the following reasons: (1)(2)(4)

  • Acid reflux
  • Indigestion
  • Heartburn
  • Bacterial infection with Helicobacter pylori (H. pylori)
  • Blood pressure changes or fluctuations
  • Metabolism changes
  • Low blood sugar levels
  • Heightened sense of smell
  • Fatigue or stress
  • Increased saliva production
  • Traveling
  • Discomfort from hot weather

 

Other Things To Know About Morning Sickness

Common Symptoms & Signs Of Morning Sickness

Some pregnant women describe the feeling as similar to: (4)

  • Queasiness
  • Motion sickness or seasickness
  • Acid reflux
  • Heartburn
  • Hunger pangs
  • Something stuck in their throat

 

When Does Morning Sickness Typically Go Away?

While the symptoms usually go away by around 12-16 weeks, don’t be surprised if yours doesn’t. Around 15% of pregnant people experience morning sickness up to 20 weeks of pregnancy. Some even have it until delivery. (1)

 

Does Morning Sickness Directly Affect The Baby?

Typical morning sickness isn’t likely to affect your baby. However, severe, long-term nausea and vomiting, with weight loss, may cause: (1)

  • Malnutrition
  • Low birth weight
  • Developmental or behavioral problems 

 

Risk Factors For Morning Sickness

Some reasons: (19)

  • First pregnancy
  • Previous medical history of morning sickness or migraines
  • Genetics – women with family members, especially moms, who experienced morning sickness may be more likely also to have it during their pregnancy (2)
  • Multiple pregnancy (you’re having twins, triplets, etc.)
  • You’re prone to motion sickness while traveling
  • You feel nauseous after taking contraceptives
  • Obesity (BMI > 30)

 

Here are the risk factors for hyperemesis gravidarum: (20)

  • Previous pregnancy with the condition
  • Family history 
  • You’re having a baby girl

 

When Should You Worry About Nausea In Pregnancy?

Hyperemesis gravidarum (severe form of morning sickness) can lead to dehydration, malnutrition, and other pregnancy complications. (1)

Studies have also shown that it can cause behavioral and developmental problems in the affected baby. (1)

Pregnant women with hyperemesis gravidarum might also be more prone to depression and anxiety, and vice versa. It’s concerning because studies have shown that babies born to depressed moms may be more likely to develop cognitive and mood issues. These include delayed language skills, anxiety, and ADHD (attention-deficit/hyperactivity disorder). (17)

Seek help for any of the following: (19)(20)

  • Palpitation or racing heartbeat
  • Feeling dizzy when you stand up
  • Problem keeping liquids down
  • Very little urine production or not peeing for more than 8 hours (may be a sign of dehydration)
  • Fever
  • Weight loss
  • Abdominal pain
  • Inability to keep any food or liquid down for 24 hours

 

Get Pregnancy Support

Find a support group, including your partner, a close friend, or a family member, to help you with pregnancy problems. You can also get online pregnancy support from the following websites:

  • Women’s Care – womenscareobgyn.com/health-library/pregnancy-support-groups
  • American Pregnancy Association – americanpregnancy.org
  • March of Dimes – marchofdimes.org
  • Option Line – optionline.org/get-help

 

 

 

References

(1) https://www.ncbi.nlm.nih.gov/books/NBK582541/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8785858/

(3) https://www.thewomens.org.au/health-information/pregnancy-and-birth/a-healthy-pregnancy/common-concerns-in-early-pregnancy

(4) https://my.clevelandclinic.org/health/diseases/16566-morning-sickness-nausea-and-vomiting-of-pregnancy

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4005434/

(6) https://www.foodnetwork.ca/article/foods-that-help-nausea/#

(7) https://www.medicalnewstoday.com/articles/266886

(8) https://www.medicalnewstoday.com/articles/283006

(9) https://mobileivmedics.com/foods-that-help-fight-nausea-during-pregnancy/

(10) https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/probiotics-during-pregnancy/

(11) https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/natural-sources-of-vitamin-b-during-pregnancy/

(12) https://www.everydayhealth.com/digestive-health/diet/foods-that-help-relieve-nausea/

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7384490/

(14) https://flo.health/pregnancy/pregnancy-lifestyle/nutrition-and-weight/drink-during-pregnancy

(15) https://www.tlc.com/parenting/foods-that-can-cause-nausea-during-pregnancy

(16) https://www.nhs.uk/pregnancy/keeping-well/stop-smoking/

(17) https://www.ncbi.nlm.nih.gov/books/NBK532917/

(18) https://chewhs.org/treat-stress-with-traditional-chinese-medicine/ 

(19) https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/vomiting-and-morning-sickness/

(20) https://www.mayoclinic.org/diseases-conditions/morning-sickness/symptoms-causes/syc-20375254

 

 

 

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