41 Foods that are Good for Morning Sickness

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Foods good for morning sickness! First off, CONGRATULATIONS on your new little one. You are now growing a tiny human inside that body of yours! 


Think how fascinating that is. Our bodies are incredible to have the ability to do this, but this does not take away the fact that growing that little human is HARD! Your body is going to react differently than other woman, so don’t get caught in the comparing game.

According to americanpregnancy.org, more than 50% of woman will experience morning sickness. Girlfriend…know you aren’t alone. It will all be worth it when you hold that sweet baby in your arms!

The length of morning sickness varies between woman as well. Here is a chart that shows a study of a group of women and when their morning sickness started and how long it lasted.

graphic by bonjesta.com

Regardless of how long your morning sickness lasts, it is still a struggle to go through. I was one of the lucky ones and only experienced mild nausea during my first trimester.

This post is a compilation of food and snacks that worked for many different woman who have experienced many of the same symptoms as you are going through. Finding foods good for morning sickness can become a scavenger hunt.

As I began researching and asking moms what works best for them, I realized that there is a wide variety of options out there. The trick is finding the one that works best for you! Don’t give up and hopefully you will find some foods good for morning sickness that will help alleviate some of it. 

 What foods are good for morning sickness? Find some relief in this list of foods provided by other moms just like you experiencing the same thing!

When to eat food to help with morning sickness

The biggest help I noticed throughout my research is that woman felt better when they kept something in their stomach all the time. They didn’t allow their body to become hungry and this alone helped their morning sickness. The trick to this is being in tune with your body and eating before the hunger feelings come. 

Try to eat first thing in the morning BEFORE you get out of bed. If you get out of bed at 8:00 am, then eat some crackers at 7:00 am. Also make sure you drink some water as well at this time. 

If you don’t feel like eating, then eat lots of small snacks through out the day. Make sure you are eating! Remember you are growing a little human and your body needs that nutrition! 

At night, keep crackers and water by your bed. I remember waking up in the middle of the night needing to eat something! It was so much easier just to grab the crackers and water on my nightstand. This made it easier to go back to sleep as well. 

Foods Good for Morning Sickness

Foods to SNACK ON to help morning sickness

  • Crackers – Many woman said saltines, Wheat Thins, and Ritz Bits Peanut Butter Crackers worked the best. Really, I would keep trying different crackers until you find the one that works best for you
  • Grapes– Freezing grapes also helps
  • Apples slices with peanut butter
  • Little pieces of cheese
  • Smoothies
  • Frozen GoGurts
  • Crushed ice
  • Hard candies you can suck on – Some specific examples that have helped other woman are: Lemon Heads, Jolly Ranchers, Peppermint Lifesavers, Cinnamon candy etc
  • Ginger Ale – This works for some and makes others sicker. Sprite is another soda pop that may help you.
  • Preggie Pops -This was a popular one shared by many moms who struggle with morning sickness! 
  • Sunflower seeds (smaller amounts in sesame, pumpkin, flax and squash seeds) – These are great for a natural supplement of Vitamin B6 (Vitamin B6 has helped lots of women with morning sickness.
  • Pistachios
  • Dried fruit is a great Vitamin B6 snack (Watch out for lots of sugar)
  • Potato chips
  • Pretzels
  • Flavored popsicles
  • Natural Vegetable juice – Rich in Vitamin B6 (Again watch out for too much sugar)
  • Green Olives (Helps relieve nausea)
  • Eat half of a fresh orange before going to bed at night
  • Watermelon
  • Watermelon popsicles
  • Watermelon jolly ranchers

Meals that are good for morning sickness

  • Almond butter on bread – This is a high powered mixture but gentle on the stomach. 
  • Chicken or Turkey
  • Broth
  • Chicken Noodle Soup
  • Baked Potato – 
  • Plain vegetables and Fruits – Bananas, avocados, lemons, and spinach were all specific ones that woman could handle during morning sickness 
  • Cereal rich in vitamins (especially folic acid and Vitamin B6)- Try it dry or with milk. I lived on Cheerios and Rice Krispies (especially as a midnight snack). 
  • Jello or Jello water – One mother said she was throwing up 20+ times a day. Jello water was the only thing she could keep down. 
  • Long Grained Brown Rice – Also rich with Vitamin B6
  • Protein bars
  • Toast
  • Yogurt
  • Canned chickpeas – Rich in Vitamin B6 
  • Toast topped with peanut butter and a banana
  • Bagel with cream cheese and/or butter
  • More protein – Many moms said that eating more protein throughout the day helped their morning sickness.
  • Hashbrowns
  • Greek Yogurt – High in protein
  • Bean burrito from Taco Time 🙂 

 Here is a direct quote from a mom that may also be helpful. 

I feel like ultimately nothing will truly help😂 I had meds and did ginger, pregnancy pops etc. nothing takes it away BUT some things can ease it. I will say no one told me this but EAT WHAT YOU ARE CRAVING. 90% of the time your body will keep it down! I couldn’t keep anything down until I had a craving. It put me over budget a couple times but holy cow it was the only time I kept food down! Also Gatorade it lighter on your stomach than water for some weird reason! Sugar helped me too. Like smarties because it went into my blood stream instead of my stomach! Breads killed me! But stay away from dairy, red meats etc they are harder on your tummy!

When all is said and done, there may be times when nothing will work. I had multiple woman tell me the ultimate cure for morning sickness is delivering the baby! If all else fails, know that it will end and you will have a perfect little newborn making it all worth it!

If you need you can find and learn more on how to deal with depression during your first trimester.

Have your found any other foods that have worked for you?