Morning sickness can feel relentless, especially in the early days of pregnancy. During my pregnancy with Hayes, I was lucky to only have a handful of days that food aversions and nausea made food feel like the enemy. I personally found that eating frequently, even if it was just nibbling on something small every hour (a bite of an RX bar, a mini beef stick, a few gluten-free pretzels) helped keep both nausea and hanger at bay. The worst thing about nausea and food aversions while pregnant is that your body is demanding more calories (and nutrients!) than ever, yet some days it feels impossible to eat well. The mom guilt starts very early, let me tell you! If you’re in the depths of it, just know that it gets better. If you can find a few “safe” foods (taste and smell good 100% of the time) to lean on to get you through, you’ll be back to eating a well-rounded diet in no time. Here are a few ideas to help get you through!
How Food Can Help Combat Morning Sickness
In early pregnancy, (when many woman are experiencing morning sickness) the body’s nutrient demands increase but the standard prenatal dietary guidelines often leave gaps in protein, quality fats, key micronutrients. The last thing on any pregnant mama’s mind while nauseas is having a balanced meal or snack, I know, but stabilizing blood sugar is one of the most important factors in managing morning sickness. Some days it might feel impossible but if you can eat first thing in the morning, even just a few bites of something balanced, it could make the world of difference to your day!
Five Safe Foods To Reduce Nausea
Here are 5 safe foods (+ easy recipes) that I leaned on during pregnancy that are not only gentle on a queasy stomach, but rich in nutrients and guaranteed to balance blood sugar.
1. Ice Cold Smoothie
For some reason while I was pregnant everything tasted better if it was ice cold. A smoothie is such a hack for getting in at least some nutrients every day, and can be an incredible source of protein if you’re experiencing a meat aversion. Fruit is great, but make sure to add adequate fats (nut butters & seeds) and protein (I love these protein powders). I found this smoothie particularly enjoyable while pregnant! And this one has incredible benefits as you approach birth.
2. Crunchy & Simple Foods
This idea isn’t very original but it will. get. you. through. When in doubt, on the hardest days, opt for something crunchy and bland. Toast, crackers, pretzels. Picking a simple, palatable food will be easy to stomach and should be enough to keep your blood sugar from dropping too low. If you can, add peanut butter or avocado to your toast, cheese to your crackers, and hummus to your pretzels. Dressing up the carby base with a bit of protein and fat will make a difference for the remainder of the day!
My Favorite Crunchy Snacks:
3. Chia Pudding & Overnight Oats
The thing about a good chia pudding is that it literally tastes like dessert. Same with overnight oats – if you get the flavors and textures just right, it’s such a treat! Both options are a great way to sneak in protein (protein powder or yogurt), healthy fat (nuts & seeds), and fiber (fruit).
4. Balanced Baked Goods
Sometimes you just need to feed yourself like a toddler! I can’t tell you how often I made pancakes while I was pregnant. I love these because they’re high-protein and made in the blender so cleanup is super quick! It’s also kind of a hack to make a batch of muffins to keep around for a quick nibble. Most of my baked goods have sneaky protein added in, whether that be via protein powder, collagen, cottage cheese, nuts & seeds!
5. Sip on Bone Broth
To me, bone broth is the ultimate comfort food. Whenever I’m sick I always try to get a cup of broth in because it’s the simplest, most soothing way to stay nourished. High-quality bone broth helps keep you hydrated, and provides key minerals like sodium, potassium, and magnesium that are often lost if you’ve been vomiting or struggling to eat. You’ll also get collagen, gelatin, and amino acids that support gut health and tissue repair which is beneficial for digestion and overall nutrient absorption during pregnancy. Plus, broth is a great source of electrolytes and small amounts of protein, which can help stabilize blood sugar and prevent nausea from getting worse when your stomach is empty. I love this brand!
Practical tips for success
- Eat small, frequent meals: avoiding long periods of having an empty stomach.
- Keep a “safe food” on your bedside: a cracker, a banana, or granola bar and take a quick nibble before getting up.
- Prioritize protein + fat at each meal/snack: even if you eat small quantities, aim for something like 10–15 g protein + a little fat to stabilize.
- Stay hydrated! Nausea can suppress thirst, so make sure to sip water throughout the day. You can also sip on herbal tea (ginger/peppermint), broths.
