Foods That Ease Morning Sickness Naturally

By Dr. Akanksha Sharma | MBBS, MD – Women’s Health & Nutrition Expert

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🌿 You’re Pregnant… and Nauseous. Now What?

Morning sickness — that queasy, unpredictable wave of nausea — affects up to 80% of pregnant women, especially in the first trimester.
And despite the name, it doesn’t just strike in the morning. It can appear anytime of the day (or night!).

As a physician and women’s health nutritionist, I get this question often:
👉 “What can I eat when I feel sick all the time?”

The answer lies in gentle, nourishing foods that calm your stomach, support blood sugar, and reduce acidity — all without synthetic medication.

Let’s explore the best natural, food-based remedies that ease morning sickness.

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🌸 Why Morning Sickness Happens

The primary triggers include:

• Rising hCG and estrogen levels

• Increased sensitivity to smells

• Low blood sugar (especially after long gaps between meals)

• Sluggish digestion (common in early pregnancy)

• Emotional stress and fatigue

Fortunately, small food and lifestyle changes can bring big relief.

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🥣 Top 10 Foods That Ease Morning Sickness Naturally

1. Bananas 🍌

• Easy to digest, high in vitamin B6

• Helps calm the stomach and reduces nausea

Doctor Tip: Pair half a banana with soaked almonds first thing in the morning.

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2. Ginger (Fresh or Dry) 🌿

• Time-tested anti-nausea remedy

• Can be used as tea, grated in food, or dried powder (soonth)

Try: Ginger tea with a few drops of lemon or dry ginger laddus in small quantities.

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3. Lemon 🍋

• The smell and tang of lemon instantly cut through nausea

• Boosts digestion and refreshes the palate

Sip warm lemon water in the morning or smell fresh lemon slices when queasy.

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4. Roasted Makhana (Fox Nuts) 🌰

• Light, crunchy, non-acidic snack

• Keeps your stomach full without heaviness

Keep a box handy for frequent grazing.

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5. Rice Kanji / Moong Dal Khichdi 🍚

• Easy-to-digest, soothing, warm comfort foods

• Gentle on the gut and stabilizes blood sugar

Ideal for lunch or early dinner when appetite is low.

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6. Buttermilk with Roasted Cumin 🥛

• Natural probiotic

• Keeps the gut cool, prevents bloating and acidity

Sip mid-morning with a pinch of rock salt and roasted jeera.

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7. Amla (Indian Gooseberry) 🍈

• Rich in vitamin C and antioxidants

• Reduces metallic taste in the mouth

Have ½ tsp of amla powder with honey or try sweet amla candy in moderation.

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8. Cold Apple or Pear Slices 🍎🍐

• Mild, refreshing fruits that calm nausea

• Provide natural hydration and fibre

Store sliced fruits in the fridge for a cooling snack.

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9. Plain Dry Crackers or Toast 🍞

• Absorb stomach acid

• Prevent queasiness on an empty stomach

Keep on your bedside to nibble before getting out of bed.

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10. Soaked Raisins + Rock Sugar (Mishri) 🍬

• Helps raise blood sugar gently

• Combats early morning weakness and dizziness

Take 4–6 soaked raisins + 1 small crystal of mishri before meals.

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🧘‍♀️ Ayurvedic Additions

According to Ayurveda, morning sickness is linked to a Pitta and Vata imbalance.

Try these:

• Cardamom (elaichi) – Chew a pod or add to warm water

• Coriander seed tea – Soothing and cooling

• Jeera-ajwain-saunf water – Improves digestion and reduces nausea

• Avoid tamasic foods (leftovers, fried, processed items)

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🕒 Bonus Tips to Reduce Nausea All Day

• Eat small, frequent meals — never let your stomach stay empty

• Don’t skip breakfast

• Avoid very oily, spicy, or sour foods

• Stay hydrated — add mint, lemon, or cucumber to your water

• Rest well — fatigue worsens nausea

• Open windows or use scent diffusers to eliminate strong odors

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❌ Foods That May Worsen Nausea

• Fried snacks or spicy chutneys

• Too much tea or coffee

• Packaged juices or sugary drinks

• Processed cheese or heavy milkshakes

• Garlic-heavy gravies (in early morning)

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📥 Want a Printable Food & Nausea Tracker?

🎁 Download my FREE “Anti-Nausea Food List + Tracker” to keep by your bedside or fridge
👉 Click here to download or DM “NAUSEA” on Instagram @iysanutrition.doctor

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💬 Final Thoughts: Go Easy on Yourself

Nausea is a sign of a healthy, hormone-rich pregnancy — but that doesn’t mean you have to suffer through it.
With a few mindful food choices, hydration habits, and rest, your queasiness can become manageable.

And if your symptoms are severe (like persistent vomiting, weight loss, or dehydration), don’t hesitate to speak to your doctor. You might be dealing with hyperemesis gravidarum, which needs medical care.

You’ve got this, mama 💛

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🔗 Related Posts:

• [What to Eat in the First Trimester – Doctor-Approved Meal Plan]

• [First Trimester Survival Guide]

• [Safe Supplements During Pregnancy]

• [7 Anti-Bloating Foods During Pregnancy]