Best healthy snacks for morning sickness
Nourishing snacks that can help ease nausea and keep you energised during pregnancy.
By the Baby Bloom team5 min read
Morning sickness can make eating feel like a challenge, but staying nourished is crucial for you and your growing baby. The right snacks can help ease nausea while providing essential nutrients. Here are the best options to keep you feeling better.
Healthy snacks for morning sickness
Ginger chews or tea
A natural anti-inflammatory that settles the stomach and reduces nausea.
Tip: Keep ginger chews in your bag for quick relief when you're out.
Plain crackers
Bland carbs that absorb stomach acid and ease nausea.
Tip: Keep a box by your bed to eat before getting up in the morning.
Citrus fruits
The fresh scent and taste can help combat nausea.
Tip: Lemon water or orange slices work well for instant relief.
Plain yoghurt
Probiotics help with digestion, and the cool texture is soothing.
Tip: Choose plain varieties and add a tiny bit of honey if needed.
Frozen grapes
Cold, sweet, and hydrating — perfect for nausea relief.
Tip: Keep them in the freezer for easy snacking throughout the day.
Almonds
Protein and healthy fats to stabilise blood sugar.
Tip: A small handful can prevent nausea caused by hunger.
Peppermint tea
Calms the stomach muscles and reduces nausea.
Tip: Sip it slowly throughout the day for best results.
What to avoid
- Spicy foods that can trigger nausea
- Greasy or fried foods that are hard to digest
- Strong-smelling foods that might trigger morning sickness
- Large meals — eat small, frequent meals instead
- Caffeine, which can make nausea worse for some women
Extra tips
- Eat small meals every 2–3 hours to keep blood sugar stable
- Stay hydrated with small sips throughout the day
- Keep crackers by your bed for morning nausea
- Cold foods are often better tolerated than hot foods
- Identify and avoid your personal nausea triggers
Common questions
What if nothing sounds appealing to eat?
Focus on hydration first with clear liquids, then try very bland foods. Even a few bites every hour can help manage symptoms.
When should I be concerned about morning sickness?
Contact your midwife or GP if you're losing weight, can't keep fluids down for 24 hours or more, or feel dizzy. These could be signs of severe morning sickness.
Final thoughts
Managing morning sickness through diet is about finding what works for your body. Keep experimenting with different foods and timing, and remember that this phase usually improves by the second trimester. Be gentle with yourself and focus on small, frequent nourishment. For more comprehensive natural remedies beyond snacks, check out our guide to morning sickness remedies. And if you're looking for ways to stay active despite nausea, our pregnancy exercises guide offers gentle options suitable for early pregnancy.