Foods that can help when you feel sick during pregnancy

Verified and fact-checked by Midwife Maria Midstam

Nausea is common during the first part of pregnancy - and the right food can make a big difference when your appetite wanes. Here's advice on what foods can relieve pregnancy nausea, how to think about meals, and when you should seek help.

Why do you feel sick during pregnancy?

The malaise is mainly caused by hormone changes, especially of the hormone hCG (human chorionic gonadotropin), which rises rapidly in early pregnancy.
It affects digestion, sense of smell and appetite.

• Approximately half of all pregnant women experience nausea during the first trimester.
• For most people, symptoms decrease around week 12-14, but some may have problems for longer.

Foods that can relieve nausea

Eating small, light meals often is the best way to keep nausea at bay.

Dry and mild foods

• Salty crackers, crispbread, rice cakes - easy to digest.
• Toast, boiled rice, mashed potatoes - gentle on the stomach.
• White bread or pasta without sauce - neutral and energizing.
• Oatmeal porridge - mild, filling and kind to the stomach.

Cold and liquid-rich food

• Watermelon, cucumber, pear, orange - easy to eat and moisturizing.
• Fruit salad, smoothie - nourishes without feeling heavy.
• Yoghurt or skimmed milk - gentle on the stomach.
• Ice cream or frozen berries - cools and can reduce nausea.

💡 Cold food has less of an odor and may therefore be easier to ingest.

Flavors and drinks that can help

Flavors that work for many

• Ginger (ginger tea, ginger candy) - natural anti-nausea.
• Sour drops, frozen grapes - can provide quick relief.
• Chewing gum or throat lozenges - neutralizes taste and distracts.

Drinks that often work well

• Sparkling water with lemon - The carbonic acid soothes the stomach, the lemon brightens up.
• Ice cold water in small sips - easier to drink.
• Fruit juices (apple, blueberry) - tart and fresh.
• Broth - salty and warm, good when appetite is low.
• Fluid replacement - important in case of dehydration.

⚠️ Test acidic flavors carefully if you have acid reflux.

Foods and habits to avoid

• Fatty, deep-fried or strongly spiced foods.
• Food with strong odors (e.g. fried food, onions, garlic, fish).
• Large meals - eat small portions often.
• Drinking large amounts of fluids with food.

Everyday tricks that can help

• Eat something small before you get up in the morning.
• Avoid strong scents in the kitchen.
• Do not brush your teeth right away after a meal.
• Rest while sitting after you have eaten.
• Listen to your body - every bite counts.

When should you seek care?

Contact a midwife if you:

• Vomiting a lot and not taking in fluids or food.
• Losing weight.
• Feeling weak, dizzy or dehydrated.

This may involve hyperemesis gravidarum, a more serious condition that requires medical attention.

Remember 💙

Eating when you feel sick is an achievement in itself. Be kind to yourself and celebrate every time you eat something. Most people notice improvement around week 12-14 - but every body is different.

Rapid responses

Frequently asked questions (FAQ)

1. When does nausea usually start during pregnancy?
Usually around week 6, at most between weeks 8-10.

2. How long does morning sickness last?
For most people, it passes by week 12-14, but some have problems for longer.

3. Is it dangerous if I can't eat properly?
No, not temporarily - but contact your midwife if it goes on for a long time or you lose weight.

4. Does eating at night help?
Yes, eating something small before getting up can reduce morning sickness.

5. Can odors cause nausea?
Yes, the sense of smell is extra sensitive during pregnancy - avoid strong scents.

6. Can I take supplements if I feel unwell?
Yes, but always talk to your midwife first - some tablets can irritate your stomach.

7. What does hyperemesis gravidarum mean?
A condition of severe nausea and vomiting that requires medical attention.