a pregnant covering her mouth because of morning sickness

Top 10 Morning Sickness Meals To Ease Your Pregnancy Symptoms

Experiencing morning sickness during pregnancy can be quite the hurdle. Finding the right foods that are both appealing and soothing can make all the difference. If you’re searching for some morning sickness meals that can help ease your nausea, you’ve come to the right place.

These meals are gentle on the stomach, nutritious, and designed to help you start your day feeling better. Are you ready mama? Let's start!

Comforting Morning Sickness Meals

These meals are gentle on the stomach, nutritious, and designed to help you start your day feeling better. Are you ready, mama? Let's start!

1. Ginger Apple Oatmeal

Start your morning with a warm bowl of ginger apple oatmeal. Ginger is known for its anti-nausea properties, making it a perfect addition to your morning sickness meals.

Apples are mild and soothing for the stomach, and oats provide the necessary fibers to keep your digestion smooth. This meal is simple to prepare and can be a comforting start to your day.

2. Avocado Toast with Lemon

The creamy texture of avocado is excellent for an uneasy stomach and the lemon adds a refreshing twist while helping to cut through nausea. Spread it on whole-grain toast for an added layer of nutrients. This is one of those morning sickness meals ideas that combine flavor with simplicity, providing a light yet fulfilling start to your day.

3. Smoothie with Spinach, Banana, and Ginger

Blend a morning sickness-busting smoothie using spinach, banana, and a touch of ginger. This meal is not only easy to consume but also packs vitamins and minerals essential for your and your baby's health. The banana's natural sweetness can help curb any sugar cravings in a healthy way.

banana smoothie for morning sickness meals

4. Yogurt with Honey and Almonds

The probiotics in yogurt can help stabilize your stomach, while honey provides a gentle sweetness that can ease nausea. Sprinkle some almonds for a crunchy texture and a dose of healthy fats. This meal is gentle, nutritious, and easy on your stomach, making it a fantastic choice for those rough mornings.

5. Scrambled Eggs with Dill

Eggs are a great source of protein and cooking them scrambled makes them easier to digest. Adding dill not only enhances the flavor but also helps in soothing the stomach. Keep this meal light and simple, and you’ll find it can be a real morning comfort.

6. Chicken Broth with Noodles

Sometimes, all you can manage is something warm and liquid. Chicken broth with a handful of noodles can provide some much-needed energy without being too heavy. This meal is hydrating, comforting, and easy to eat, even when you feel at your worst.

7. Mashed Potatoes with Mint

Mint has properties that can help reduce feelings of nausea and indigestion. Mashed potatoes are soft and calming for the stomach, making this meal ideal for days when you need something super gentle.

mash potatoes with mint for morning sickness meals


8. Pear and Cheese Plate

Pears are gentle on the stomach and when paired with a mild cheese, provide a good balance of fiber and protein. This can be a refreshing morning snack that’s easy to prepare and eat, even when you’re feeling queasy.

9. Rice Pudding with a Dash of Cinnamon

Rice pudding is smooth and comforting, and adding cinnamon can help reduce nausea and stabilize blood sugar levels. This dish is a soothing treat that can be eaten warm or cold, depending on what you can tolerate better.

10. Pumpkin Soup

Pumpkin is rich in vitamins and easy to digest. A warm bowl of pumpkin soup can be soothing and comforting, perfect for easing morning sickness. Its smooth texture and mild flavor make it a great meal option during pregnancy.

pumpkin soup for morning sickness meal

More Tips To Relieve Morning Sickness

Other than the meals, there are ways on how you relieve your morning sickness experience. Try the following:

  1. Gentle Exercise: Exercising can actually help with morning sickness. Think about taking a leisurely walk or trying some prenatal yoga. It gets things flowing and might just ease those queasy feelings. Just remember, don't push yourself too hard. Listen to your body and keep it light and easy.

  2. Acupressure Bands: Ever heard of those wristbands that press on certain spots to help with nausea? Some mamas swear by them for morning sickness. They're like little secret helpers that might just make those tough moments a bit more bearable. Worth giving them a shot!

  3. Aromatherapy: Lemon and lavender can work wonders for calming those tummy troubles. Whether it's through essential oils or a relaxing candle, creating a cozy, comforting atmosphere might just take the edge off your nausea. Time for a little self-care with some delightful smells!

  4. Ginger Supplements: Besides ginger tea, there are ginger capsules or candies that could help settle your stomach. Just chat with your doc first to make sure they're A-okay for you and your little one.

  5. Stay Cool: When it comes to beating nausea, staying cool is key. Keep your space nice and breezy with fans or AC, especially if you're feeling the heat. Being comfy and chill can really take the edge off those not-so-fun moments.

  6. Distraction Techniques: Sometimes, a little distraction can work wonders. Whether it's getting lost in a good book, jamming out to your favorite tunes, or enjoying a movie marathon, finding things that take your mind off the queasiness can be a game-changer. 

Timing is Everything!

Explore the idea of meal timing. Eating small, frequent meals or snacks every few hours can prevent your stomach from becoming too empty, which may exacerbate nausea.

a pregnant planning for morning sickness meals

Pairing carbohydrates with protein-rich foods can also help stabilize blood sugar levels and reduce feelings of queasiness. 
Another aspect to consider is meal presentation.

Sometimes, simply changing the way a meal looks or smells can make it more appealing. Experimenting with different flavors, textures, and temperatures can help find what works best for you during this sensitive time.

You Can Do It, Mama!

Trying these morning sickness meals pregnancy into your daily routine can help manage your symptoms while ensuring you and your baby are nourished. It’s important to listen to your body and eat what feels right for you.

Small, frequent meals can also help manage nausea better than larger meals. Remember, you’re not alone in this journey, and finding what works best for you is all part of the process.

Do you have an anti-morning sickness recipe at home? Share it with us here at Buspy. We'd love to see your secret in the comments!

Back to blog

Leave a comment