Foods for Morning Sickness: 11 Really Helpful Meals You Can Take

We often talk about the rollercoaster of emotions that come with pregnancy, but it can also feel like there’s an active rollercoaster in your stomach!

First, there’s the sharpened sense of smell, then nausea caused by strong smells (or just any smell, really), to feeling hungry all the time. Next comes the high from satisfying those weird food cravings, and then it’s straight down, to the worn-out feeling from morning sickness.

Do you also want to find out what causes early morning sickness and how it can be managed through your diet?

Well, here we go!

Early morning sickness is caused as a result of increased production of a certain hormone called progesterone during pregnancy. Progesterone causes the relaxation of the stomach muscles and also slows down digestion. Although it is called early morning sickness, this is actually a misnomer because the symptoms of this condition can be felt at any time and last all through the day.

An extreme form of early morning sickness is known as Hyperemesis Gravidarum, that is, severe nausea and vomiting during pregnancy.

What foods do mums with morning sickness find particularly helpful?

1. Bananas

Bananas are rich in potassium which is an essential nutrient during pregnancy. Eating a banana after vomiting helps you replace lost electrolytes. In addition, bananas serve as a rich source of Vit B6 which is known to reduce the impact of nausea or morning sickness.

banana food for morning sickness

2. Yoghurt

This nourishing drink is rich in both calcium and potassium. Furthermore, this refreshing drink helps you replace lost electrolytes after vomiting. In addition, yoghurt provides healthy gut bacteria and a wide range of good nutrients like VitB to you and your developing baby.

Yoghurt for morning sickness
Yoghurt is rich in potasium and healthy gut bacteria

3. Potato Chips

As part of a healthy diet, potato chips can help soothe the feelings of early morning sickness. Also, they contain Folic acid which is essential for the proper development of your baby. Another great thing is that eating potato chips regularly would also stimulate your thirst centre, causing you to drink more water and stay hydrated all day.

potatoes for morning sickness
Chips can be grilled as a healthy option. Sweat potatos fries are rich in fibre,vitamin c and potassium
Images: shutterstock

4. Salt

Moderate salt intake, either through Salty Crackers or simply adding a small quantity to a glass of water, can help quell nausea in some cases. Salt also increases your thirst for water, thereby, reducing the risk of dehydration.

5. Mints

Common sweets or chewing gums that contain a reasonable amount of menthol would help you abate the irritating feel of nausea. Pop one or two of these affordable confectionaries in your purse and try them whenever a wave of nausea comes.

A visual guide to dealing with morning sickness

6. Pepper

This is a common constituent of most dishes, however in addition to the spicy goodness it brings to your meals, pepper also plays a vital role in improving your digestion and providing relief from the common symptoms of early morning sickness.

pepper for morning sickness

7. Oranges

Oranges would not only keep you hydrated and healthy all day, but also supply you with sufficient doses of Vitamin C. The sweet and tangy flavour of oranges can provide you with some much-needed respite from the inconvenience of morning sickness.

oranges for morning sickness
Oranges and Lemons are natural remedies for nausea in pregnancy

8. Lemon

This serves as an effective natural remedy for nausea. After breakfast, or during the day, you can stay hydrated by drinking water laced with a moderate amount of organic lemon. Taking as much lemon as possible helps deal with the nausea associated with early morning sickness for most pregnant women. In addition, lemon contains Citric Acid which improves digestion.

9. Ginger

Ginger aids digestion, improves saliva flow, and also reduces the occurrence of nausea in most pregnant women. You can drink about 3 to 4 cups of ginger tea daily during the early stages of your pregnancy. Interestingly, you can take ginger in many ways – as ginger ale, ginger cookies, ginger lollipops, and ginger candy!

Ginger for morning sickness
Ginger can be taken fresh or in drinks such as tea and ginger ale to help with morning sickness
Image source: Shutterstock

10. Gummy Bears

These are usually small fruit gum candies that contain sugar, starch and citric acid. Although the recipes for each flavour vary, the citric acid component present in gummy bears would provide some respite from nausea and irritation.

gummy bears for morning sickness
Gummy bears

11. Dry Crackers

Foods high in starch absorb gastric acid and help settle a queasy stomach. Eating a cracker or two before you get out of bed may help ease nausea in the morning.

dry crackers for morning sickness
Dry crackers absorb stomach acid. Eating them can help settle a quesy tummy.

This stage of pregnancy may present with other symptoms apart from vomiting and nausea. You may also experience excessive thirst and fatigue.

The good news is that all the dietary components above contain essential nutrients and vitamins you need to stay healthy and active as you await the arrival of your little one.


Yost, P. ( 2019). Explaining the Cruel Injustice of Morning Sickness. Assessed on 24th May, 2020 from