10 Pregnancy-Safe Foods to Combat Morning Sickness and Nausea

Pregnancy is a beautiful journey, but it also comes with its fair share of challenges — and one of the most common ones is morning sickness. If you’ve been feeling nauseated or throwing up during the early months of pregnancy, you’re not alone. In fact, around 70-80% of pregnant women experience pregnancy nausea.

But there are some foods that can actually ease that queasy feeling. In this blog, we'll discuss 10 foods that are pregnancy-safe and can aid in morning sickness without any medication. 

What is Morning Sickness?

Even though it's called morning sickness, it does not occur just in the morning. It can occur at any time — morning, afternoon, evening, or even during the night. It typically begins between the 6th week of pregnancy and continues until the end of the first trimester (approximately week 12-14), although some women have it longer.
Symptoms are:

• Feeling queasy
• Vomiting
• Loss of appetite
• Food aversions
• Sensitivity to odors

These symptoms are typically caused by the sudden surge in pregnancy hormones, particularly hCG (human chorionic gonadotropin) and estrogen.
 

Most of the time, morning sickness isn't bad for you or your baby. In fact, some studies indicate that it may be an indication of a healthy pregnancy. But if you can't keep anything down and are vomiting all the time, you may have a more severe condition known as Hyperemesis Gravidarum — in which case, go see your doctor immediately.

What Causes Pregnancy Nausea?

These are some of the most typical reasons for feeling nauseous:

• Hormonal shifts
• Sensitivity to odors
• Hungry stomach
• Weary
• Tension or worry
• Heartburn or acid indigestion

The silver lining is, you don't need to suffer in silence. Your kitchen likely has some of the best nausea-fighting foods to combat morning sickness.
 

10 Foods That Help Fight Morning Sickness

Let us see the most suitable pregnancy-friendly foods that will decrease nausea.

1. Ginger (Adrak)

Ginger has been utilized since ancient times to calm the stomach. It is effective in controlling pregnancy nausea and is safe to consume when used in small quantities.

You can:

• Drink ginger tea prepared with fresh grated ginger.
• Include ginger in your dals, sabzis, or chutneys.
• Chew on a little ginger with salt and lemon.
• Avoid overuse though, particularly in supplement form, unless your doctor recommends it.

2. Lemon (Nimbu)

The fresh aroma of lemon can easily calm queasiness. The citrusy aroma can soothe your stomach and uplift your mood.

Try:

• Drinking nimbu paani (lemon water) with a pinch of salt and sugar.
• Sucking on a piece of lemon with black salt.
• Including lemon juice in your poha, khichdi, or salads.
• Even having a lemon-scented handkerchief around can be beneficial.

3. Banana (Kela)

Bananas are easy on the stomach, rich in potassium, and can prevent dehydration and weakness. They're easy to digest and usually suggested for irritable stomachs.

Consume:

• A ripe banana as your breakfast snack.
• Sliced with curd or in a smoothie.
• Mashed banana with a spoon of honey.

4. Curd/Yogurt (Dahi)

Curd is cooling, light to digest, and full of good bacteria that make your digestive system healthy. It also neutralizes acidity and soothes the stomach.

You can have:

• Plain dahi with a sprinkle of roasted jeera.
• Buttermilk (chaas) with coriander and ginger.
• Curd rice with a bit of hing and curry leaves.
• Just ensure it's fresh and not too sour.

5. Coconut Water (Nariyal Paani)

Coconut water, in addition to being a refreshing drink, is also filled with natural electrolytes that can replace what's being lost during vomiting. It's light, calm, and gently sweet — best for soothing the stomach.

Consume:

• 1 glass of raw coconut water on an empty stomach in the morning.
• Sip slowly throughout the day if nauseous.
• Skip packaged or flavored coconut water and opt for fresh green coconut only.

6. Sabudana (Tapioca Pearls)

Sabudana is easy to digest, light on the stomach, and provides instant energy. It's just the thing if you've been vomiting and don't want something that can further irritate your stomach.

Have:

• Sabudana khichdi with minimal spices.
• Sabudana kheer with jaggery (gud) as sweetener.
• Sabudana vada (if fried food doesn't irritate your stomach).

7. Dry Toast or Rusk

Dry foods can absorb stomach acid and may help ease nausea. Many women find relief by eating something dry before getting out of bed.

Try:

• A piece of whole wheat toast.
• Plain rusk with chai (skip the milk if it triggers nausea).
• A small khakhra or plain digestive biscuit.

8. Rice (Chawal)

Plain white rice is one of the safest foods to have during pregnancy, particularly when your stomach is sensitive. It's bland, low in fat, and satiating.

You can have:

• Curd rice with a pinch of salt and jeera.
• Jeera rice with a small amount of ghee.
• Khichdi prepared with moong dal and fewer spices.
• Steer clear of heavy biryanis or fried rice when you are ill.

9. Mint (Pudina)

The cooling action of mint can calm your stomach and alleviate nausea. Its invigorating smell can also aid in food aversions.

Try:

• Mint chutney with parathas or snacks.
• Mint tea (boil leaves in water and drink slowly).
• Adding mint leaves to lemon water or salads.

10. Apples (Seb)

Apples are rich in fiber, digest easily, and stabilize your blood sugar, which at times causes nausea.

You can eat:

• Slices of fresh apple in the morning.
• Apple puree or stewed apple with cinnamon.
• Add chopped apples to your curd or porridge.
   

Foods to Avoid During Pregnancy (Especially During Morning Sickness)

While certain foods help, some can make morning sickness worse. Here are a few foods to avoid during pregnancy, especially if you’re feeling nauseous:

• Oily and fried foods (pakoras, samosas, puris)
• Spicy or overly masala-rich curries
• Caffeine (too much tea or coffee)
• Sweets and sugary snacks
• Carbonated drinks or sodas
• Processed foods such as chips, noodles, and packaged snacks
• Pungent foods such as garlic-rich foods or pickles

These can irritate your stomach and aggravate acidity or nausea.
 

Easy Tips to Control Morning Sickness Naturally

Apart from food, a few easy habits can work wonders:

• Have small meals often instead of 3 big ones.
• Avoid remaining hungry for long hours.
• Have fluids in between meals, not during meals.
• Keep dry snacks (such as murmura or toast) within reach of your bed.
• Stay away from strong odors or triggers.
• Sleep well, but attempt to get some fresh air every day.
   

When to See a Doctor

If your nausea is bad and you're:

• Can't eat or drink anything
• Losing weight
• Vomiting more than 3–4 times a day
• Dizzy or dehydrated

Then don't wait — see your gynecologist right away. You might have Hyperemesis Gravidarum, which requires medical attention.
 

Conclusion

Morning sickness can be icky, but with foods and small lifestyle changes, you can deal with it naturally. Foods such as curd, lemon, ginger, sabudana, and coconut water can calm your stomach and keep you healthy.

Each pregnancy is unique. What might be helpful to one individual may not be for another. So pay attention to your body, eat what feels good, and don't be afraid to seek assistance when necessary.