Morning sickness is one of the most common experiences in early pregnancy, and while it can be unsettling, many women find relief by turning to foods that are easy on the stomach and help settle nausea. The key is to choose items that are bland, low‑in‑fat, and gentle on the digestive tract while still providing the nutrients needed for a healthy pregnancy. Below is a comprehensive look at ten foods that have consistently proven effective for soothing morning sickness, along with the science behind why they work, practical preparation tips, and nutritional highlights.
1. Plain Toast or Lightly Toasted Bread
Why it helps
- Starch‑based blandness: Simple carbohydrates are quickly broken down into glucose, which can raise blood sugar modestly and reduce the feeling of an empty stomach—a common trigger for nausea.
- Low fat and low fiber: Minimal fat and fiber mean the stomach empties faster, decreasing the likelihood of a “full” sensation that can worsen queasiness.
Nutritional snapshot (per slice, 30 g)
- Calories: 80 kcal
- Carbohydrates: 14 g (mostly starch)
- Protein: 2 g
- Iron: 0.8 mg (≈5 % DV)
Preparation tips
- Lightly toast to a golden‑brown; avoid burning, which creates acrylamide—a compound best limited during pregnancy.
- If plain toast feels too dry, spread a thin layer of unsalted butter or a dab of low‑fat cream cheese—keep the added fat under 5 g per slice.
When to eat
- Keep a few slices on hand for a quick “snack‑break” when nausea spikes. Pair with a small amount of protein (e.g., a hard‑boiled egg) if tolerated, to stabilize blood sugar further.
2. Unsweetened Applesauce
Why it helps
- Mild acidity: The natural pH of apples (≈3.5–4.0) can gently stimulate gastric secretions, aiding digestion without overwhelming the stomach.
- Smooth texture: A pureed consistency reduces the need for chewing, which can be uncomfortable when nausea is present.
Nutritional snapshot (½ cup, 122 g)
- Calories: 50 kcal
- Carbohydrates: 13 g (incl. 10 g natural sugars)
- Fiber: 1 g
- Vitamin C: 5 mg (≈6 % DV)
Preparation tips
- Choose varieties without added sugar or artificial sweeteners.
- Warm the applesauce slightly (≈37 °C) to a lukewarm temperature; cold foods can sometimes trigger a gag reflex, while very hot foods may irritate the stomach lining.
When to eat
- Ideal as a mid‑morning or mid‑afternoon bite. A small serving can also be mixed with a spoonful of plain Greek yogurt for added protein.
3. Plain Crackers (e.g., Saltines or Soda Crackers)
Why it helps
- Salty stimulus: A modest amount of sodium can help the body retain fluids and may reduce the sensation of “empty‑stomach” nausea.
- Digestive simplicity: Made from refined flour, they are low in fiber and fat, promoting rapid gastric emptying.
Nutritional snapshot (5 crackers, 15 g)
- Calories: 60 kcal
- Carbohydrates: 10 g
- Sodium: 150 mg (≈6 % DV)
Preparation tips
- Store in an airtight container to keep them crisp.
- If plain crackers feel bland, lightly drizzle with a teaspoon of olive oil and a pinch of sea salt for a gentle flavor boost—keep total added fat under 2 g per serving.
When to eat
- Keep a small pack in a purse or diaper bag for on‑the‑go relief. Pair with a slice of low‑fat cheese if tolerated.
4. Plain Rice (White or Jasmine)
Why it helps
- Low‑fiber carbohydrate: White rice is stripped of the bran and germ, resulting in a very low fiber content that is easy on the stomach.
- Neutral flavor: Its blandness reduces the risk of triggering aversions.
Nutritional snapshot (½ cup cooked, 100 g)
- Calories: 130 kcal
- Carbohydrates: 28 g
- Protein: 2.5 g
- Folate: 20 µg (≈5 % DV)
Preparation tips
- Rinse rice thoroughly before cooking to remove excess starch, which can cause a gummy texture.
- Cook with a 1:2 rice‑to‑water ratio; add a pinch of salt for taste.
- For extra soothing effect, serve warm (≈40 °C) rather than hot.
When to eat
- A small bowl can be a comforting “base” for other gentle foods, such as a poached egg or a spoonful of low‑fat cottage cheese.
5. Bananas (Ripe, Not Over‑ripe)
Why it helps
- Natural potassium: Helps counteract electrolyte shifts that can accompany vomiting.
- Soft texture: Easy to chew and swallow, reducing mechanical irritation of the throat.
Nutritional snapshot (1 medium, 118 g)
- Calories: 105 kcal
- Carbohydrates: 27 g (incl. 14 g sugars)
- Potassium: 422 mg (≈12 % DV)
- Vitamin B6: 0.4 mg (≈30 % DV)
Preparation tips
- Slice and eat fresh, or mash into a smooth puree if chewing is difficult.
- Avoid over‑ripe bananas with dark spots, as they can become overly sweet and may exacerbate nausea for some.
When to eat
- Ideal as a quick snack between meals. Pair with a small amount of nut butter (≈½ tsp) for a balanced protein‑fat boost if tolerated.
6. Plain Yogurt (Low‑Fat, Unsweetened)
Why it helps
- Probiotic content: Supports gut microbiota, which can influence nausea pathways via the gut‑brain axis.
- Mild acidity: Similar to applesauce, a gentle acidity can aid gastric motility without being harsh.
Nutritional snapshot (½ cup, 125 g)
- Calories: 70 kcal
- Protein: 5 g
- Calcium: 150 mg (≈15 % DV)
- Probiotic cultures: ≥10⁸ CFU per serving
Preparation tips
- Choose plain, low‑fat varieties to keep fat under 2 g per serving.
- If the natural tang is too strong, stir in a teaspoon of honey (if not contraindicated) or a few berries for flavor.
When to eat
- A perfect “mid‑day” snack. Can be combined with a small amount of granola (≤¼ cup) for texture, ensuring the total fiber remains modest.
7. Oatmeal (Made with Water or Low‑Fat Milk)
Why it helps
- Complex carbohydrate: Provides a steady release of glucose, helping to prevent blood‑sugar dips that can trigger nausea.
- Soluble fiber (β‑glucan): Forms a gel‑like consistency that can coat the stomach lining, offering a soothing effect.
Nutritional snapshot (½ cup dry oats, cooked)
- Calories: 150 kcal
- Carbohydrates: 27 g
- Protein: 5 g
- Iron: 1.5 mg (≈8 % DV)
Preparation tips
- Cook with a 1:2 oats‑to‑liquid ratio; use water for a lighter texture or low‑fat milk for added calcium.
- Keep toppings minimal—consider a drizzle of maple syrup (≤1 tsp) or a few sliced almonds (≤½ tsp) for a gentle crunch.
When to eat
- A warm breakfast can set a calm tone for the day. If nausea is severe, start with a “half‑portion” and increase as tolerance improves.
8. Steamed Carrots (Soft, Peeled)
Why it helps
- Mild sweetness: Natural sugars can be comforting without the need for added sweeteners.
- Beta‑carotene: Converts to vitamin A, supporting immune function and fetal development.
Nutritional snapshot (½ cup, 78 g)
- Calories: 35 kcal
- Carbohydrates: 8 g
- Vitamin A: 350 µg RAE (≈39 % DV)
Preparation tips
- Peel carrots to remove the outer fibrous layer, then steam until very tender (≈10 minutes).
- Cool to a lukewarm temperature before eating; overly hot vegetables can trigger nausea.
When to eat
- Serve as a side dish with plain rice or as a standalone snack. A pinch of salt can enhance flavor without overwhelming the palate.
9. Clear Chicken Broth (Homemade or Low‑Sodium Store‑Bought)
Why it helps
- Hydrating yet light: Provides fluid and electrolytes without the volume of a full meal.
- Amino acids: Glycine and proline in broth can have mild calming effects on the gastrointestinal tract.
Nutritional snapshot (1 cup, 240 ml)
- Calories: 15 kcal
- Sodium: 300 mg (≈13 % DV) – choose low‑sodium versions to stay within recommended limits.
- Protein: 1 g
Preparation tips
- If making at home, simmer chicken bones with carrots, celery, and a bay leaf for 2–3 hours; strain to obtain a clear liquid.
- Warm to a comfortable temperature (≈38 °C) before sipping.
When to eat
- Ideal in the early morning or late evening when solid foods feel too heavy. Sip slowly, pausing between mouthfuls.
10. Plain Greek Yogurt Parfait (Yogurt + Soft Fruit)
Why it helps
- Combination of protein and gentle carbs: Greek yogurt supplies high‑quality protein, while soft fruit adds a modest carbohydrate load, stabilizing blood sugar.
- Texture contrast: The creamy base with a smooth fruit layer can be more palatable than a single‑texture food.
Nutritional snapshot (¾ cup total)
- Calories: 120 kcal
- Protein: 10 g
- Carbohydrates: 12 g
- Calcium: 150 mg (≈15 % DV)
Preparation tips
- Use low‑fat, unsweetened Greek yogurt.
- Choose fruit that is soft and low‑acid, such as ripe peaches, ripe pears, or canned fruit in natural juice (drained).
- Layer yogurt and fruit in a small glass; avoid adding granola or nuts if they cause texture‑related nausea.
When to eat
- Works well as a mid‑day snack or a light evening bite. The protein helps sustain energy without overloading the stomach.
Practical Tips for Incorporating These Foods
- Portion Control: Start with small servings (≈½ cup or a few bites). Gradually increase as tolerance improves.
- Temperature Matters: Foods that are lukewarm or slightly warm are generally better tolerated than very hot or very cold items.
- Avoid Strong Flavors: Spices, strong herbs, and acidic condiments can reignite nausea; keep seasonings minimal.
- Mind the Sodium: While a modest amount of salt can be soothing, aim to keep total daily sodium under 2,300 mg, especially if you’re consuming several salty foods (e.g., crackers, broth).
- Food Safety: Ensure all dairy and eggs are pasteurized, and cook meats and grains thoroughly to reduce the risk of food‑borne illness, which can be more severe during pregnancy.
Bottom Line
When morning sickness strikes, the goal is to provide the body with gentle, easily digestible nourishment that stabilizes blood sugar, offers modest electrolytes, and avoids overwhelming the stomach’s sensory pathways. The ten foods outlined above meet these criteria and can be mixed and matched to create a flexible, soothing diet throughout the first trimester. By focusing on simple preparation, modest portion sizes, and mindful temperature, pregnant individuals can find reliable relief while still meeting their nutritional needs during this critical stage of pregnancy.
