Foods That Fight Nausea During Pregnancy: According To Experts

Nausea and vomiting during early pregnancy, referred to as morning sickness, are common in the first trimester due to changing hormones. In one study, morning sickness affected 89%^[1] of pregnant women. It is also during this time that food aversions develop during pregnancy in response to the association of feelings of nausea with the sight and smell of certain foods.

If food poisoning occurs during pregnancy, it will only exacerbate feelings of nausea, and women may seek to avoid foods that once made them ill. It is essential to seek out those foods for nausea during pregnancy to reduce bothersome symptoms and help you plan a more balanced diet even when you may not feel like eating.

Let’s examine what causes nausea during pregnancy, foods that may help relieve it, how long it may last, and other treatment tips.

What Causes Nausea During Pregnancy?

A recent 2023 study identified the hormone GDF15, which acts on the brainstem and is primarily responsible for nausea during pregnancy. This hormone^[2] is also responsible for the severest form of nausea and vomiting, hyperemesis gravidum. Fetal tissues produce this hormone, and women have varying degrees of sensitivity to it.

Prepregnancy exposure to this hormone, in part, determines sensitivity. Pregnant women who had lower levels of GDF15 in their blood before pregnancy were more sensitive to it during pregnancy. The elevation of GDF15 seen in pregnancy was proposed as an evolutionary step in protecting the mother and fetus from food-borne illnesses.

The amount of GDF15 in the blood is correlated with the development of hyperemesis gravidum, a type of nausea and vomiting so severe it may lead to dehydration, weight loss, and malnutrition. The prevalence of this disorder^[3] ranges from 0.3% to 3% of pregnant women. And, the higher the levels of GDF15, the greater the chances of developing it.

Other causes of nausea include blood sugar drops, excessive stress, fatigue, and certain foods, all of which may worsen symptoms. Other contributing factors include hot weather, increased sensitivity to odors, genetics, and excess saliva.

Effects Of Nausea On Food Intake

Women who experience mild to moderate^[4] nausea and vomiting appear to consume more food than they did before pregnancy, potentially leading to excess weight gain. This gain may occur because your caloric need does not change during the first trimester, with the goal being weight maintenance. On the other hand, women who experienced severe bouts of nausea and vomiting reported less food intake than pre-pregnant values, putting them at risk of losing weight – also undesirable.

Foods That May Help Fight Nausea During Pregnancy

We know little about the relationship^[5] between food and nausea symptoms. It has been shown that women with nausea during pregnancy have a higher intake of sugar-containing^[6] soft drinks than pregnant women without nausea. While carbonated beverages may ease nausea symptoms, the associated intake of excessive sugar, high-fructose corn syrup, and too much caffeine found in such sodas is undesirable for maternal/fetal health.

Some healthcare professionals advise their pregnant patients to avoid all sources of caffeine, while others allow up to 200 mg per day^[7]. Research on this issue is contradictory, so seek your doctor’s advice.

Increased nausea severity is associated with^[8] a lack of fruits and vegetables, reduced consumption of rice and pasta, low intake of citrus fruits and juices, reduced intake of breakfast cereals, fewer beans and pulses, and less tea and coffee.

Some foods, however, calm the feelings^[9] associated with nausea and vomiting and can contribute to a healthy diet. Food for pregnant women should come from all the food groups to remain balanced. Anecdotal and research evidence links the following foods^[10] with reduced nausea:

Easy-To-Digest Foods

Starchy foods without spices are easier to digest. Such foods include:

• Brown rice.
• Crackers.
• Pasta.
• Hot cereals.
• Pudding or custard.
• Vanilla wafers or graham crackers.
• Whole wheat toast.
• Dry cereals like Cheerios.
• Legumes. It is important to drain canned legumes and rinse well. With dry legumes, bring to a boil for two to three minutes, take off heat and cover; let stand one hour. Discard the water, fill and bring to a boil again, simmer until soft and then drain.

By discarding the water in the cans and in the first cooking, you rid yourself of chemicals that cause gassiness and bloating.

High-Protein Foods

Some high-protein foods that may calm your stomach include:

• Low-fat cottage cheese.
• Natural peanut butter.
• Mozzarella cheese sticks.

Herbal Teas And Broth

Some herbal teas are safe for pregnant women. However, all teas contain tannins that bind nutrients, so drinking herbal teas should be limited in the first trimester when folate absorption is crucial. Healthcare professionals recommend two cups of herbal tea^[11] per day at most.

Herbs commonly used include:

• Ginger. Ginger in any form may have a calming effect on the stomach, and research shows that it reduces nausea^[12]. Ginger ale contains very little ginger, with about 33 grams sugar^[13] and high fructose corn syrup. HFCS has been associated in animal studies with insulin resistance and high blood fats^[14] in offspring.
• Chamomile. This herb reduces the episodes^[15] of vomiting.
• Green tea. Hot green tea can cause nausea, while cold tea can ease the symptoms.
• Sage. Sage and lavender aromatherapy can ease^[16] nausea and vomiting. The oral use of sage^[17] during pregnancy may not be safe.
• Fennel. This herb is a digestive aid used to ease stomach^[18] and intestinal inflammation.
• Peppermint. Peppermint essential oil^[19] aromatherapy eases nausea and vomiting. Peppermint tea is one of the most commonly used herbal remedies^[20] for nausea during pregnancy.

Consuming broth is also soothing to the stomach. Any type of broth will do, but some find chicken broth particularly helpful. Although the sodium content of broth is quite high, it is beneficial if you have been vomiting with your nausea.

Fruits And Vegetables High In Water

Fruits and vegetables high in water content may help with symptoms.

Good choices include:

• Applesauce.
• Bananas.
• Watermelon.
• Cucumbers.
• Pickles and pickle juice.
• Canned peaches or pears (in 100% juice).
• Lettuce.
• Fresh, ripe peaches.
• Oranges.

Cold Beverages And Snacks

The smell of hot foods is often a trigger for nausea, so stick to cold foods when feeling especially ill.

• Popsicles. They add a refreshing bit of needed hydration.
• Chilled, zero-sugar sports drinks. Maintaining electrolyte balance is essential, especially if vomiting.
• Smoothies. This drink is a good protein source and a valuable source of nutrients when blended with 100% fruit juice or frozen berries, ice cubes, yogurt, and milk alternatives. Yogurt is generally low in lactose.
• Fortified almond milk. Free of gassy lactose, a cold milk alternative may be soothing to your stomach.
• Chilled papaya juice. Papaya may improve digestion and reduce bloating.
• Chilled soda or seltzer water flavored with a little 100% juice.

Tips to Relieve Nausea During Pregnancy

It is good to have a strategic plan to cope with nausea. Eating the right foods will help, but a comprehensive approach is the best preventative. Here are some tips to help reduce nausea and vomiting attacks:

1. Eat several small meals a day, and don’t skip breakfast. Before getting up in the morning, eat a few saltine crackers.
2. Avoid spicy and fatty foods. That’s right, too much fat will increase nausea.
3. Change the time of day you take your prenatal vitamins. Take them at a time of the day when you can eat something with them and when you feel less nauseous. If the pills are too big and cause you to be sick to your stomach, talk to your healthcare professional about switching to gummies.
4. Get adequate rest since fatigue will just aggravate your symptoms.
5. Increase your intake of vitamin B6. The American College of Obstetrics and Gynecology recommends taking 10-25 mg of B6^[21] three to four times a day to treat nausea and vomiting during pregnancy.
6. Wear anti-nausea wristbands over acupressure points to relieve symptoms.
7. Don’t lie down immediately after eating; this may trigger heartburn and nausea. Wait one to two hours after eating, or prop your head with ample pillows.
8. Try to avoid your triggers. If certain smells bother you, leave the room or house when a family member prepares those foods.
9. If vomiting is a problem, make sure to replace your electrolytes. Drink zero-sugar sports drinks to replace lost electrolytes.
10. Assure adequate hydration at all times. Drink a full ten to twelve glasses of water per day. When pregnant, you must add 24-32 ounces of water^[22] daily. Pre-pregnant water requirements are 6-8 cups^[23] daily; more with exercise and high heat.
11. If symptoms are severe, ask your healthcare professional for an anti-nausea prescription.
12. Avoid drinking at mealtimes. Wait 30-60 minutes after eating.

How Long Does Morning Sickness Last?

Morning sickness, characterized by nausea and vomiting, may occur at any time and is not limited to mornings. It may even last all day and into the evening. It usually starts before nine weeks of pregnancy, peaks in severity at about nine to ten weeks, and dissipates around weeks^[24] 16-20.

However, morning sickness may last into the second and even third trimesters.

Conclusion

Nausea and vomiting are common symptoms of morning sickness, brought on by the release of fetal and placental hormones. Environmental and social situations, such as exaggerated stress, extreme fatigue, hot weather, or other conditions, may aggravate symptoms. Pregnant women can choose from a variety of foods to relieve symptoms, and lifestyle changes can enhance symptom relief. 

Morning sickness symptoms should resolve by week twenty, although some experience problems through the end of their pregnancy.