Morning sickness is a common symptom experienced by many pregnant women. It typically occurs during the first trimester and can range from mild nausea to severe vomiting.

While there is no foolproof cure for morning sickness, there are certain foods and strategies that can help alleviate the symptoms and make it easier for pregnant women to eat and nourish their bodies during this time.

1. Stay Hydrated

One of the most important things to do when experiencing morning sickness is to stay hydrated. Dehydration can worsen nausea, so it’s crucial to drink plenty of water throughout the day.

Sipping small amounts of water or fluids can be more manageable than trying to drink large quantities at once.

2. Ginger

Ginger has been widely regarded as a natural remedy for nausea and vomiting. Consuming foods or beverages containing ginger can help soothe the stomach and alleviate morning sickness symptoms.

Try sipping ginger tea, adding fresh ginger to meals, or nibbling on ginger snaps or candies.

3. Small, Frequent Meals

Instead of having three large meals, opt for several small meals throughout the day. Eating smaller portions can be easier on the stomach and may help reduce the severity of morning sickness symptoms.

Keep quick and healthy snacks on hand, such as fruits, nuts, yogurt, or granola bars, to nourish your body without overwhelming your digestive system.

4. Avoid Trigger Foods

Pay attention to foods that seem to trigger your morning sickness symptoms and try to avoid them. Common trigger foods include spicy or greasy meals, strong-smelling foods, and foods with a high fat content.

Experiment with different foods and find what works best for you.

5. Lemon

Lemons have a strong scent that can help alleviate nausea. Squeeze some fresh lemon juice into your water or tea, or simply take a whiff of a lemon peel to help ease morning sickness symptoms.

6. Bland Foods

Opting for bland, easy-to-digest foods can be beneficial during the first trimester when morning sickness is most common.

Foods such as plain crackers, toast, rice, boiled potatoes, or clear broth can be more tolerable and less likely to trigger nausea.

7. Herbal Teas

Sipping on herbal teas such as peppermint or chamomile can help settle the stomach and reduce morning sickness symptoms. However, it’s important to consult with your healthcare provider before trying any new herbal remedies during pregnancy.

8. Acupressure

Acupressure wristbands, also known as sea-bands, can be worn to help alleviate morning sickness. These bands apply pressure to specific points on the wrist that are believed to reduce nausea and vomiting.

9. Protein-rich Foods

Include protein-rich foods in your meals and snacks to help stabilize blood sugar levels and keep you feeling fuller for longer. Good sources of protein during pregnancy include lean meats, poultry, fish, eggs, dairy products, legumes, and tofu.

10. Slow and Mindful Eating

Eat slowly and mindfully, taking the time to chew your food thoroughly. This can help prevent overeating and aid digestion, reducing the likelihood of triggering morning sickness symptoms.