8 Types of Foods that Fight Nausea During Pregnancy
Written by: Kelsey Johnston, BSc. RD
Updated: July 15th, 2024
Did you know that roughly 70-80% of pregnant individuals living in Canada & the US experience morning sickness? We’ll explore foods you can consume, foods you should limit and other possible treatment methods for morning sickness. Let’s dive into foods that fight nausea during pregnancy.
What is Morning Sickness
Morning sickness refers to nausea and vomiting (NV) that typically occurs in early pregnancy. Despite the term, “morning sickness,” it can occur at any time of day, particularly in the first three months of pregnancy. Although the true cause of morning sickness is not well understood, hormonal changes may be a contributing factor.
Hyperemesis Gravidarum
Hyperemesis Gravidarum (HG) is an extreme form of morning sickness that can result in significant weight loss and dehydration. Typically, Hyperemesis Gravidarum affects 0.3-3% of the pregnant population and appears more dominant in Western Cultures.
Foods That Fight Nausea During Pregnancy
Regarding morning sickness, we always recommend seeking help from your doctor first to ensure you have the correct diagnosis. Once you know you are experiencing morning sickness, here is a list of foods that fight nausea during pregnancy to consider.
Ginger
Good quality evidence supports the use of ginger as a food that fights nausea during pregnancy.
A recent meta-analysis found that ginger significantly reduces nausea symptoms compared to a placebo; however, vomiting symptoms did not appear to be significantly reduced. The amount and delivery of ginger varied from 750mg to 2500mg per day in capsules, powder, and syrup.
Typically, general recommendations for ginger consumption to reduce nausea are as follows:
- Two pieces of crystallized ginger (1 inch square, 1/4 inch thick per square)
- 4 cups (8 oz each) ginger tea, steeping 1/2 teaspoon grated ginger for 5–10 min.
- 1 g capsule with ginger extract
- One teaspoon fresh, grated ginger root
- Two drops (2mL) of liquid extract
- Two teaspoons (10mL) of syrup
- 8-oz cup gingerale, made with real ginger
- Peppermint
Some supporting evidence suggests peppermint oil, combined with lemon oil, may help reduce nausea symptoms in pregnancy. However, research at this point is only based on aromatherapy, not on peppermint consumption.
Although research on peppermint consumption is limited, drinking peppermint tea is a great way to increase your water intake and staying hydrated is essential when experiencing NV.
Vitamin B6
Vitamin B6 is an essential vitamin found in various foods, including chickpeas, beef, tuna, chicken, salmon, and fortified cereal.
While eating various foods can help you meet your vitamin B6 needs, research on vitamin B6 and nausea in pregnancy is focused on vitamin B6 supplementation.
Research on vitamin B6 supplementation is promising and it appears to be an effective treatment that may help manage NV symptoms during pregnancy.
Typical dosing for vitamin B6 supplementation is 10-25 mg three to four times daily for morning sickness. Do not exceed 200 mg/day and always consult your healthcare provider first.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is an antioxidant naturally produced in the body and can be found in foods like meat, fish and whole grains.
CoQ10 supplementation has been studied for its potential ability to reduce nausea symptoms.
However, studies have only been conducted on the general population. Further, these studies are dated, and more research is needed on a pregnant population.
At this time, CoQ10 is not established as a treatment for nausea during pregnancy. Speak to your healthcare provider if you’d like to learn more.
Protein
A recent study looked at the dietary eating patterns of those with HG. Specifically, this study found that HG patients who consume a high amount of protein foods (eggs, dairy products, unprocessed poultry, animal meats, specifically) and water had a lower risk of experiencing HG compared to groups consuming less protein.
Further, protein is a crucial building block for cells, hormones and muscles. Thus, pregnant individuals should aim to consume lean protein with each meal. Please speak to your Registered Dietitian to meet your specific needs.
Electrolyte Drinks
Electrolytes are charged particles that are important for many bodily functions. Some examples are sodium, potassium, and calcium. Specifically, they are important for:
- Moving nutrients inside cells
- Removing waste from cells
- Involved in nerve function
- Muscle function
- Heart function
- Brain function
While electrolytes will not reduce NV symptoms during pregnancy, they can help replace lost electrolytes from vomiting and may help prevent dehydration.
Electrolytes are found in foods but an electrolyte drink will help quickly deliver them.
Aim for a low-sugar or sugar-free option when choosing an electrolyte drink for morning sickness. There are many commercially available products like:
- Pedialyte
- Gatorade Zero
- Nuun Tabs
Alternatively, to make an electrolyte drink try this recipe:
- ½ cup water
- 1 cup coconut water
- ⅛ tsp. salt
- ⅛ cup lemon or lime juice
- ½ orange juice (optional)
Salty foods
Another way to help meet your sodium needs if you are experiencing NV is through high-sodium foods.
While high-sodium foods are not typically recommended for the general population daily, replacing sodium losses is vital if you are experiencing ongoing vomiting.
Here is a list of high-sodium foods that may be easier on the stomach:
- Broth
- Soups
- Salted crackers
- Some vegetable juices
Bland Foods
While there is no specific research that indicates bland foods are foods that fight nausea during pregnancy, we do know that foods with strong odours may increase nausea.
Thus, choosing foods with no or limited smell may be easier tolerated in those with nausea.
Here are some examples of bland foods:
- Plain toast
- Soda crackers
- Plain pasta
- Rice
- Potatoes
- Chicken breast
- Eggs
- Tofu
- Bananas
- Applesauce
- Clear broths
Other Ways to Manage Morning Sickness
Here are a few other tips on how to help manage morning sickness:
- Staying hydrated
- Limit: spicy foods, citrus juice, milk, coffee and tea
- Eat smaller, more frequent meals throughout the day
- Take prenatal supplements at night rather than in the morning and take with food
- Acupuncture wristbands may help some
- Certain medications can help; please talk to your doctor before trialling any medications
The Bottom Line
Regarding foods that help fight nausea during pregnancy, ginger, protein at each meal, electrolyte drinks, and higher-salt foods as needed may help reduce symptoms.
Some supplements like vitamin B6 or medications may help but always speak to your healthcare provider before trialling.
