Best Foods to Eat During Morning Sickness: Gentle Diet & Hydration Tips
Morning sickness can be unpredictable, some days only a plain cracker sits right; on others, a cup of ginger tea calms the swirl. When eating feels impossible, simple choices help: mild, easy-to-digest foods backed by experience and research. Bland starches settle the stomach, ginger and vitamin B6–rich foods ease queasiness, and small meals plus steady fluids keep nausea from snowballing.
In this guide, we’ll show exactly what to eat during morning sickness, gentle starches, light proteins, B6-rich picks, and easy hydration habits, so you can keep energy up without upsetting your stomach.
Best Foods to Eat During Morning Sickness
When pregnancy nausea makes meals unpredictable, stick to gentle, low-odor foods that give steady energy without upsetting your stomach. Use small portions, eat every 2–3 hours, and sip fluids between bites to keep queasiness in check. On tougher days, Pure IV Nevada can help with at-home IV hydration and gentle nausea support so you can ease back into those stomach-friendly foods.
Bland starches for morning-sickness relief
Simple carbs are usually the easiest win on rough days. They’re mild in flavor, easy to digest, and help settle an uneasy stomach. Start here when nothing else sounds good.
- Dry crackers or plain toast (keep some by the bedside)
- Plain rice or noodles (no heavy sauces)
- Boiled or mashed potatoes (lightly salted)
- Plain oatmeal or dry cereal
- Plain bagels or biscuits
Pregnancy-friendly proteins that go down easy
Protein helps keep blood sugar steady, which can calm nausea swings, but choose light textures and mild flavors. Keep portions small and chilled if smells are a trigger.
- Yogurt (plain or lightly flavored), Greek or regular
- Fully cooked eggs (scrambled, hard-boiled)
- Smooth nut butters on toast or crackers
- Lean chicken/turkey—shredded, cold, or in mild broth
- Simple smoothies (yogurt + banana, or milk + oats)
Ginger foods & drinks for morning sickness
Ginger is a classic nausea soother. Use tiny, frequent amounts in forms you actually enjoy so you’ll stick with it.
- Ginger tea (fresh slices steeped; let it cool)
- Ginger chews, candies, or lozenges
- Crystallized ginger pieces for on-the-go
- A little fresh-grated ginger in smoothies or porridge
Stick to food and tea amounts during pregnancy and check with your prenatal clinician before using concentrated ginger supplements. If ginger causes heartburn or a spicy aftertaste, try cooled tea or smaller, more frequent sips to keep it gentle.
Vitamin B6–rich foods to ease pregnancy nausea
Vitamin B6 is commonly recommended for morning sickness, and getting it from food is gentle and easy to rotate through your day. It also works hand-in-hand with other B-complex vitamins to support energy metabolism and nervous system health. Some of the simplest ways to add B6 into meals are:
- Bananas or potatoes/sweet potatoes
- Chickpeas, lentils, and other beans
- Fortified cereals or oatmeal, plus small portions of poultry like chicken or turkey
What to Drink During Morning Sickness
When nausea makes eating hard, hydration becomes even more important. Small sips throughout the day can help calm your stomach, replace what’s lost, and keep your energy steady. The right drinks can make a big difference in how you feel.
Water and ice chips
Plain water is often the best option, but even tiny sips may feel overwhelming on tough days. Melting ice chips slowly in your mouth can make it easier to stay hydrated without the heaviness of big gulps. Many pregnant women also find that cold or room-temperature water sits better than warm, and adding a light slice of lemon or lime can help if you tolerate mild flavors.
Clear broths and diluted juices
When solids won’t sit, clear broths and diluted juices offer gentle hydration plus a bit of calories and minerals. Keep broths mild and not steamy to avoid smells, and thin juices with water to reduce sweetness, which can sometimes worsen nausea.
- Mild, low-sodium broth, allowed to cool if steam triggers you.
- Diluted juice (e.g., 1 part juice : 2 parts water) for light flavor and carbs.
- Pasteurized only; avoid fresh-pressed/unpasteurized options.
Electrolyte drinks (safe options)
When nausea or vomiting causes you to lose more fluids, electrolyte drinks can restore balance. Choose low-sugar versions or natural alternatives like coconut water if the flavor works for you. Oral rehydration solutions are safe options when taken as directed, and a simple homemade mix of water, a pinch of salt, a squeeze of citrus, and a touch of honey can also provide steady hydration.
Eating Habits That Help During Morning Sickness
When pregnancy nausea is hard to manage, changing how you eat can be just as important as what you eat. Here are simple eating habits that many women find make morning sickness easier to handle:
- Eat small, frequent meals – Keeping food in your stomach prevents it from being completely empty, which can make nausea worse.
- Keep a bedside snack – Nibble on crackers or dry toast before getting out of bed to ease the first wave of queasiness.
- Avoid lying down after eating – Staying upright for 20–30 minutes helps digestion and reduces nausea or heartburn.
- Sip fluids between meals – Drinking too much with food can make you feel fuller and queasier, so sip water or tea between meals instead.
- Choose mild salty snacks – Lightly salted foods like pretzels or crackers can help settle the stomach and replace lost electrolytes.
- Avoid strong cooking smells – Hot, steamy foods release odors that trigger nausea, so opt for cold or room-temperature meals.
- Rest before and after meals – Taking a short rest before eating and avoiding activity immediately afterward can make meals easier to tolerate.
- Keep a “safe food” list – Stick to a few foods you know your stomach tolerates and rotate them when nausea is at its worst.
IV Therapy for Morning Sickness
If you’ve tried gentle starches, ginger, B6-rich foods, and small frequent meals but still can’t keep enough down, mobile IV therapy can be the next step. It delivers fluids and nutrients when your stomach says “no,” helping you stabilize so you can ease back into the foods that sit well.
- At-home convenience so you can rest while care comes to you
- Rapid hydration when sipping isn’t enough to replace losses
- Targeted, nausea-focused nutrients for gentle support
- Works alongside your own food plan or clinician guidance
IV therapy doesn’t replace food; it complements it. By restoring fluids and electrolytes such as sodium directly, it helps break the nausea–dehydration cycle, making it easier to reintroduce bland starches, light proteins, and B6-rich options without upsetting your stomach.
What’s in the Pure IV Nevada Morning Sickness IV Package
Morning nausea can derail your day, whether it’s early starts, motion, smell sensitivities, or just an unsettled stomach. The Morning Sickness IV is built to restore steady hydration and calm queasiness so you can get back to simple, tolerable meals.
- B-Complex — supports energy metabolism and steadiness when you haven’t kept much down
- Pepcid — helps soothe stomach irritation and reduce discomfort
This drip is designed to complement the basics, crackers, light proteins, ginger, and small meals by breaking the dehydration–nausea loop and making eating manageable again. Pure IV Nevada brings licensed mobile care to you, delivering comfortable, in-home hydration and steady, reassuring support. When you’re ready, book your Morning Sickness IV with Pure IV Nevada to feel better and get on with your day.
