The Best Snacks for Morning Sickness

Morning sickness may occur in about one-third of pregnant women. It does not cause medical problems to the baby as long as the mother does not lose too much weight due to vomiting. Morning sickness will typically begin in the first month of the pregnancy and will generally last up to the fourth month. However, some women may have morning sickness throughout the entire pregnancy. Certain snacks are believed to help settle the stomach for those with morning sickness. With careful choices, snacks may help limit vomiting or other feelings of morning sickness.

Snacks Containing Ginger

Snacks with ginger in them are helpful with morning sickness, according to the National Institutes of Health (NIH). Ginger tea can be made by pouring boiling water over fresh slices of ginger. Some commercial brands of ginger tea are also available. Ginger is also an ingredient in ginger ale sodas and some candy.

Toast or Other Dry Items

Crystallized Ginger

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Toast, crackers, rice cakes or small slices of pita bread may be a helpful snack first thing in the morning to settle the stomach. Eating these items dry upon arising may help with symptoms of queasiness.

Protein and Complex Carbohydrates

Snacks that have both protein and complex carbohydrates may also be helpful against morning sickness. Eat slices of celery, banana, carrot or apple with peanut butter on them, or cottage cheese with a bit of fresh fruit mixed in.

Foods With Vitamin B6

Crystallized Ginger

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Foods that contain vitamin B6 may help to prevent morning sickness. B6-rich foods include:

  • peas
  • legumes
  • grains,
  • seeds such as pumpkin or sunflower
  • according to the NIH

Fruit With Nuts or Yogurt

Pear slices, dried apricots with nuts or yogurt with nuts may also be beneficial to help calm or prevent morning sickness. Eating a favorite fruit may allow the stomach and mind to relax. Frozen chunks of fruits like cantaloupe, watermelon or grapes can be soothing snacks as well.

Other Snacks

Other helpful snacks for morning sickness include mozzarella cheese sticks and slices of a grilled chicken breast.


Another way to help dissipate morning sickness is to have broth as a snack. Ice water and gelatin-based snacks may also soothe morning sickness.