By: Katrin Lee, MS, RD, CDN – Clinical Nutritionist
During early pregnancy, many expectant mothers experience symptoms like nausea, vomiting, and poor appetite- commonly known as morning sickness- due to sudden hormonal changes (especially human chorionic gonadotropin, or hCG). This not only affects quality of life but may also compromise nutritional intake.
The following evidence-based dietary strategies can help relieve morning sickness while ensuring both the mother and baby receive the nutrients they need:
Dietary goals during morning sickness:
When suffering from Morning Sickness, people may only focus on hydration or just “keeping anything down”. However, we can look at the greater purpose of nutrition in this situation to find ways through food to:
Alleviate nausea and vomiting
Stabilize blood sugar and energy levels
Maintain sufficient calorie, protein, and micronutrient intake
Prevent dehydration and electrolyte imbalances
This can help to not only manage the condition but increase your quality of life and overall health for you and your growing baby.
Dietary strategies:
1. Eat small, frequent meals and avoid an empty stomach
Although you may not have much appetite (or worry what will happen if you do eat), Morning sickness often worsens when the stomach is empty.
Tips to avoid this are:
Eat every 2–3 hours- set a snack alarm if you forget!
Keep portions small (e.g., half a bowl of porridge, a few crackers)
Before getting out of bed, try eating dry carbs like soda crackers, toast, or plain biscuits
2. Choose bland, gentle foods and avoid strong odors
Tips
Avoid greasy, spicy, or highly seasoned foods
Opt for gentle cooking methods like steaming, boiling, or slow-cooking
Recommended foods: mashed potatoes, baked sweet potatoes, vegetable broth, soft scrambled eggs without oil, plain toast, oatmeal
3. Include vitamin B6 and ginger
Research shows vitamin B6 (pyridoxine) can significantly reduce nausea—dosage recommendation with medical supervision
Tips
Food sources: banana, oats, chicken breast, sunflower seeds
Natural ginger such as ginger tea, ginger candies, or fresh ginger in soups can also help ease nausea
Source: American College of Obstetricians and Gynecologists (ACOG), Practice Bulletin No. 189
4. Maintain fluid and electrolyte balance
Tips
Drink at least 1200-1500ml of fluids daily (more is ideal, but this is a minimum), in small sips throughout the day
If vomiting is frequent, try low-sugar electrolyte drinks or coconut water
Refreshing options like mint-lemon water, lightly salted tomato juice, or warm honey water can encourage fluid intake
Key Nutrients to Focus on During Pregnancy
Nutrient | Food Sources | Functions & Tips |
Protein | Eggs, tofu, milk, fish | Supports fetal growth and tissue repair |
Iron | Dates, red meat, black sesame, millet, dark leafy greens | Prevents pregnancy-related anemia; pair with vitamin C for better absorption |
Calcium | Dairy, tofu, small fish | Builds fetal bones, preserves maternal bone health |
Folate | Leafy greens, whole grains, prenatal vitamins | Prevents neural tube defects, crucial in early pregnancy |
DHA | Fatty fish, flaxseed oil, prenatal DHA | Supports fetal brain and neural development |
Sample meal plan (to ease nausea & ensure nutrition)
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Before getting up
2 soda crackers + warm water
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Breakfast
Oat porridge + half a boiled egg + applesauce
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Morning Snack
Half a banana + a small handful of nuts
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Lunch
Baked sweet potato + vegetable soup with chicken or ground turkey
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Afternoon Snack
Unsweetened yogurt + whole grain crackers
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Dinner
Slow-baking fish fillet/lean chicken with tomato sauce + mashed potato + spinach soup
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Before Bed
200ml milk (or soy milk if lactose-sensitive) + a few goji berries and red dates (for sleep support)
Important Reminders
If morning sickness is severe or persistent, consult a doctor to rule out Hyperemesis Gravidarum (severe pregnancy vomiting)
Always consult a doctor or dietitian before taking supplements like folate, DHA, or iron
Avoid taking prenatal vitamins on an empty stomach—they may worsen nausea
Morning sickness doesn't have to derail your well-being. Through strategic eating and personalized nutrition, it’s possible to ease discomfort while laying a solid foundation for your baby’s health.
If you need individual nutrition guidance, customized meal plans, or help managing pregnancy symptoms, consult with our clinical dietitian:
