what can you eat to help ease ‘morning’ sickness in pregnancy

Morning sickness, a common ailment experienced by many pregnant individuals, can significantly impact daily life and well-being during the early stages of pregnancy. Characterized by nausea, vomiting, and general discomfort, morning sickness can make it challenging to maintain a balanced diet and overall health. While it is a temporary phase for most individuals, finding relief is crucial to ensure the well-being of both the mother and the developing fetus. Fortunately, several dietary strategies and natural remedies can help ease the symptoms of morning sickness, providing comfort and support during this delicate time.

Understanding Morning Sickness:

Morning sickness, despite its name, can occur at any time of the day and affects around 70-80% of pregnant individuals, typically during the first trimester. Although its exact cause remains uncertain, hormonal changes, particularly increased levels of human chorionic gonadotropin (hCG) and estrogen, are believed to play a significant role. Additionally, factors such as sensitivity to smells, fatigue, stress, and nutritional deficiencies can exacerbate symptoms. While morning sickness rarely poses a threat to the pregnancy itself, severe cases may lead to dehydration and nutrient deficiencies, requiring medical attention. Therefore, managing symptoms effectively is essential for both the mother’s comfort and the baby’s health.

Dietary Strategies to Alleviate Morning Sickness:

Small, Frequent Meals: Consuming small, frequent meals throughout the day can help stabilize blood sugar levels and prevent the stomach from becoming too empty or too full, both of which can trigger nausea. Opt for nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins to support overall health and provide sustained energy.

Ginger: Ginger has long been recognized for its anti-nausea properties and is a popular natural remedy for morning sickness. Whether consumed fresh, as a tea, or in supplement form, ginger can help reduce nausea and alleviate digestive discomfort. Consider adding fresh ginger to smoothies, soups, or stir-fries for a flavorful and soothing addition to your diet.

Complex Carbohydrates: Foods rich in complex carbohydrates, such as whole grains, legumes, and starchy vegetables, can help alleviate nausea and provide a steady source of energy. These foods are digested slowly, helping to stabilize blood sugar levels and prevent spikes and crashes that may worsen symptoms.

Hydration: Staying hydrated is crucial during pregnancy, especially when experiencing morning sickness. Sip water throughout the day and consider consuming hydrating foods such as watermelon, cucumber, and citrus fruits. Avoid sugary beverages and caffeinated drinks, as they can exacerbate nausea and contribute to dehydration.

Peppermint: Peppermint tea or candies can help alleviate nausea and soothe the stomach. The refreshing aroma and cooling effect of peppermint can provide immediate relief from morning sickness symptoms. However, individuals with gastroesophageal reflux disease (GERD) should use peppermint with caution, as it may exacerbate symptoms in some cases.

Vitamin B6: Vitamin B6, also known as pyridoxine, has been shown to reduce nausea and vomiting in pregnant individuals when taken as a supplement. Incorporating foods rich in vitamin B6, such as poultry, fish, nuts, seeds, and bananas, into your diet can help alleviate morning sickness symptoms naturally.

Avoid Triggers: Identify and avoid triggers that exacerbate morning sickness symptoms, such as strong odors, spicy or greasy foods, and foods with strong flavors. Opt for bland, easily digestible foods that are gentle on the stomach and less likely to cause nausea.

Herbal Teas: Certain herbal teas, such as chamomile and lemon balm, can help calm the stomach and reduce feelings of nausea. Ensure that any herbal teas consumed during pregnancy are safe and free from potentially harmful ingredients. Consult with a healthcare provider or herbalist for personalized recommendations.

Acupressure: Acupressure wristbands, which apply pressure to specific points on the wrist, have been found to alleviate nausea and vomiting in some pregnant individuals. While research on the effectiveness of acupressure for morning sickness is limited, many individuals find relief from this non-invasive and drug-free remedy.

Rest and Relaxation: Adequate rest and relaxation are essential for managing morning sickness and promoting overall well-being during pregnancy. Prioritize sleep, practice stress-reducing techniques such as deep breathing and meditation, and listen to your body’s signals to avoid overexertion.


Morning sickness is a common yet challenging aspect of pregnancy that can significantly impact daily life and well-being. While it may be difficult to completely eliminate symptoms, incorporating dietary strategies and natural remedies can help alleviate nausea, vomiting, and discomfort, providing much-needed relief during this delicate time. By focusing on small, frequent meals, consuming ginger and other soothing foods, staying hydrated, and avoiding triggers, pregnant individuals can manage morning sickness more effectively and support their overall health and well-being. However, it is essential to consult with a healthcare provider before making any significant changes to your diet or lifestyle, particularly during pregnancy, to ensure the safety and well-being of both the mother and the developing fetus. With proper care and attention, morning sickness can be managed, allowing pregnant individuals to enjoy this special time in their lives with greater comfort and ease.

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