7 foods to help ease morning sickness symptoms

7 foods to help ease morning sickness symptoms 7 foods to help ease morning sickness symptoms

Around 70% of women experience morning sickness in pregnancy. Symptoms usually begin around week six and generally disappear between weeks 16 and 20.

There is no cure for the vomiting and nauseousness, but there are some foods that can help relieve the queasiness.

7 foods to help ease morning sickness symptoms

Here are seven foods to help ease morning sickness symptoms.

  • Bananas: They are a rich source of Vitamin B6, which can help with nausea and morning sickness. They can also help alleviate constipation because they are high in dietary fibre.
  • Toast and pretzels: Bland, easy-to-digest solids are highly recommended as they can help you fit in some calories.
  • Simple soups: Although many women find cold foods easier to consume, plain soups can be a source of comfort and essential nutrients, without triggering morning sickness.
  • Ginger: Stock up on staples made with real ginger and use fresh ginger when you’re cooking. Ginger tea is also great for settling nausea.
  • Smoothies and shakes: Morning sickness means it's often easier to drink your vitamins and nutrients.
  • Peppermint candies: Sucking on peppermint-flavored candies sometimes helps relieve nausea, as does sipping on peppermint tea.
  • Water-packed fruits and veggies: If you struggle to keep down fluids, try eating solids with a high water content - like melons. Popsicles are also good for hydration when you can't stomach water.

Foods to avoid

Just as there are foods to help ease your morning sickness symptoms, there are foods to avoid if you're feeling nauseous.


Onions and garlic are two much strong-flavoured foods which should be avoided if you're experiencing morning sickness.

While you may love your morning Americano outside of pregnancy, caffeine can make queasiness worse and should be avoided if you're nauseous.

In fact, pregnant women need to limit their caffeine intake to no more than 200mg a day as caffeine can cause your baby to have a low birth rate.

Spicy foods can also make morning sickness worse, as can acidic foods.

Running on empty


It can seem like the only solution to morning sickness is to avoid food completely, but this is the worse thing you can do as an empty stomach only makes your symptoms worse.

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