Morning Sickness Diet: 10 Most Satisfying & Healthy Snacks


As its namesake suggests, morning sickness — that nauseated feeling many women experience during the first trimester of their pregnancy — tends to start in the morning and wear off as the day progresses. The signs and symptoms of morning sickness might not be life-threatening but disturbing. 

Are you pregnant and dealing with morning sickness? Do you need an easy but effective way to deal with morning sickness? The right foods can go a long way towards minimizing the nauseating feelings it induces. These foods are;

  • Protein-rich foods (low-fat beans, milk, and beans)
  • Fruits and vegetable Ginger
  • Vitamin B-6 Foods or supplements 
  • Drink plenty of clear liquids
  • Peppermint (gum or tea)
  • Lemon water 
  • Pretzels as snacks 
  • Herbal Teas (spearmint, peach, spearmint, red raspberry, and chamomile)

 Do you want to know how and why these foods are effective in the mitigation of morning sickness? In this accessible guide, you will find out the role of various types of foods in mitigating morning sickness. You will also find some common causes, symptoms, prevention, and morning sickness precautions.

Top 10 Foods for Morning Sickness 

What we eat or drink has a significant impact on our body functions. You can make what you eat a source of nutrients and treatment. Morning sickness and its symptoms are usually undesirable in many individuals. But, you don’t have to seek complicated solutions. Your breakfast will go a long way in managing the symptoms. 

The food below is valuable for relieving and mitigating morning sickness symptoms. Check out the details;

1. Raw Fruits and Vegetables 

Eating cold foods (such as raw fruit and vegetables, sandwiches, and salads) is one of the best ways to tackle morning sickness. The scents that warm foods produce tend to induce nausea in those suffering from morning sickness.

Cold sandwiches are a valuable breakfast for those experiencing morning sickness. It fills you up without posing a risk of nauseating you. Raw fruits and vegetables also give a similar effect to a filling nutrient to help you through the day. 

Note that raw fruits and vegetables, in this case, are better than the cooked option. Hot foods can aggravate your morning sickness rather than reduce it.  

2. Protein-Rich Foods 

Eating protein-rich foods often is another effective way to combat morning sickness. Try nuts, eggs, beans, and low-fat meat. You can take them alone or include them with other cold fruits, veggies, and sandwiches. 

Protein-rich foods often have loads of fibers that can help with digestive functions. They enhance bowel movement and improve the general health of your stomach. 

3. Ginger 

Consuming ginger is an excellent way to deal with morning sickness. The scent and spice of ginger are functional in alleviating morning sickness symptoms. Ginger can also help you with stomach upset and similar discomforts. 

You can take ginger in tea or in capsules to calm nauseous feelings. But it is best to take it in a precise amount. Do not exceed 1,000 mg per day to be on the safe side.\

4. Vitamin B-6 Foods or supplements

Vitamin B-6 provides relief for many pregnant women. It works alongside other types of vitamins to mitigate body malfunction. Besides the fact that it limits the signs of morning sickness symptoms, it also supplies the body with rich nutrients. 

You can either take vitamin B-6 in vitamin-rich foods or alone as supplements. Either way, ensure that you don’t exceed 25 mg per day. 

5. Drink plenty of clear liquids

Drinking plenty of clear liquids (water, soda water, or mineral water) between meals is an excellent way to deal with morning sickness. Many pregnant women find electrolytes and fizzy drinks to be particularly helpful.

Drinking enough water and clear liquid helps you to stay hydrated. It also enhances stomach and digestive functions. 

6. Peppermint (tea or gum)

You would be doing yourself a huge favor by working peppermint gum or tea into your diet. Peppermint gives a similar effect as ginger for morning sickness. Peppermint is cooling, refreshing, and has a soothing effect on the stomach. 

You can take it in the form of tea or gum. Alternatively, you can sniff it, suck it, or eat. This option is helpful, regardless of how you use it. It is best to use it in a regulatory amount like other foods in a similar category. 

7. Lemon Water

Lemon water is one of the best fluids or liquids with rich dietary functions. It also works brilliantly in the case of morning sickness. It is a great way to start your day regardless of how to take it. 

8. Pretzels as Snacks 

Pretzels are only one of the numerous snacks that can help you with morning sickness. The snack is worth trying for its influential role in managing this condition. Besides, it gives you a refreshing feeling that is good enough to start your day. 

9. Other Herbal Teas

Besides the herbs and spices mentioned above, you can also try other herbal teas. These teas are effective in fighting morning sickness. It also gives refreshing and refilling effects enough to carry you through the day. 

These herbs include spearmint, peach, red raspberry, and chamomile. Remember that it is best to take these herbal teas in a regulated amount. 

10. Carbonated Drinks Without Artificial Sweeteners 

Carbonated drinks are also effective in fighting morning sickness. It mitigates the symptoms, and it helps alleviate the feeling. 

But taking carbonated drinks is not ideal for pregnant women. Also, it might be somewhat challenging to figure out if they have artificial sweeteners or not. 

Foods to Avoid During Early Morning Sickness

Note that while you are paying attention to things to eat, it is also vital to know what to avoid. You shouldn’t eat as essential as the things you can take. Some of the common foods to avoid during morning sickness include; 

  • Onions
  • Garlic
  • Caffeinated foods and drinks 
  • Carbonated foods and drinks 
  • Spicy foods 
  • Odorous foods  
  • Acidic fruits 

The foods above can do more harm than good. Spicy foods and acidic fruits will be too hard on your stomach. Carbonated foods and drinks will also worsen morning sickness by causing stomach upset. Odorous foods and onions can worsen morning sickness by causing nausea. 

Avoid becoming too full or hungry by eating small meals as frequently as you need. You might be tempted to stay away from food or eat all at once. It is best to resist this temptation and follow a regular diet. 

The suitable food options are all you need. Ensure to take them appropriately in the right amount. An empty stomach can be as bad as wrong food options. 

Symptoms of Morning Sickness

Do you know the feeling of suffering from morning sickness? Can you differentiate it from other sickness symptoms? Don’t fall into the group of people that mistake morning sickness and general sickness. 

So, let’s check out some of the prevalent morning sickness symptoms;

  • Queasiness is prevalent at the start of the day. It can also come up at any other time during the day. 
  • Intense nausea ( that often leads to vomiting), mainly after a meal.
  • The queasy feeling in pregnant women (particularly women in pregnancy’s first trimester).
  • Early morning fever and inability to keep down food.
  • Increased heartbeat, dizziness, and lightheadedness.
  • Frequent headaches and abdominal pains.
  • Dark-colored urine and infrequent urination.

If you cannot figure out these conditions’ symptoms, it is best to speak to your doctor. They can use other diagnostic measures to figure out morning sickness. These tests or diagnosis for morning sickness are;

  • Blood Chemistry Test 
  • Biochemical tests 
  • Ultrasounds 

Prevention of Morning Sickness 

Like other medical symptoms, you can also take preventive measures against morning sickness. These measures will mitigate symptoms and enhance the effectiveness of solutions. Some of the preventive measures of morning sickness include;

  • Get good night sleep
  • Drink enough water 
  • Stay away from fatty foods 
  • Eat moderate meals (not too small, not too much) 
  • Stay away from spicy foods 
  • Avoid smoking, caffeinated and carbonated drinks
  • Take vitamins regularly, particularly at night 
  • Stay away from odorous and less scented foods

Frequently Asked Questions About Morning Sickness

The appearance and disappearance of morning sickness symptoms in many pregnant women leave many questions. So, it is expected that you might still have a few more questions to ask aside from the regular foods for morning sickness. 

Here are some of the frequently asked questions about morning sickness and the right foods to eat. 

1. Can foods worsen the condition of morning sickness? 

Of course, certain foods can aggravate the symptoms of early morning sickness. These foods can cause stomach upset and nausea to the victim. Some foods include Onions, Garlic, Spicy foods, Odorous foods, and Acidic fruits. You should also avoid caffeinated foods and drinks and carbonated foods and drinks.

2. Is morning sickness life-threatening? 

Ordinarily, morning sickness is not life-threatening. It does not lead to severe complications and might not require excessive medical solutions. But in some cases, you might need professional medical advice. Consider visiting your doctor if the symptoms persist.

3. Can I use over-the-counter drugs for morning sickness? 

Of course, some over-the-counter drugs can help manage early morning sickness symptoms. Remember that pregnant women are sensitive to whatever they eat or drink. It is best to follow a doctor’s prescription before taking any drugs or medications. 

4. Can I experience morning sickness without pregnancy? 

Yes, there are other reasons you can experience morning sickness asides from pregnancy. Although pregnancy is the principal cause, other reasons include acid reflux and other digestive issues. It can also be a result of an infection in rare cases. 

A Final Word From Wellness Nova

Morning sickness is a common condition in pregnant women. It can also be due to some other reasons like digestive issues and infections in rare cases. So, what you eat and drink can either mitigate or complicate the condition. 

The foods above can help you to manage the symptoms of morning sickness. Also, it is best to combine it in healthy proportions and stay away from certain foods mentioned above. What else would you add to the list? In your opinion, what are the best foods for morning sickness? Let us know in the comments!

Article by:

Wellness Nova Team

Our detailed review has been contributed to by multiple members of the Wellness Nova Review Team to ensure the best research and highest standard of quality. Have a good or a bad experience with one of the products? Please let us know, we love the feedback!

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