30 Easy Small Snacks for Pregnancy Nausea (that Works for Me!)
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Feeling queasy? These 30 best snacks for pregnancy nausea can help you feel better fast!
Gentle, soothing, and easy to digest—find the ones that work for you!
70% of pregnant women deal with nausea, especially in the first trimester.
But honestly, knowing that didn’t make mine any easier.
I felt so weak I was either curled up on the sofa at home or slumped over my desk at work. I had zero appetite, and even my favorite foods sounded awful. Hence came the slight weight loss.
My doctor said it would pass by the second trimester, but that didn’t make the struggle any less real.
The only thing that got me through? Simple, nausea-friendly snacks for pregnancy nausea I could actually stomach.
If you’re in the same boat, here are 30 snack ideas to help you stay nourished (without making things worse!).
Causes of Pregnancy Nausea
The exact cause of pregnancy nausea, or morning sickness, isn’t fully known, but doctors believe it’s due to a combination of factors.
One of the main culprits is the rapid rise of human chorionic gonadotropin (hCG)—a hormone produced by the placenta. hCG levels peak in the first trimester, which coincides with when nausea is usually the worst.
Other possible factors include higher estrogen levels, which can affect digestion and make the stomach more sensitive.
Many women also develop a heightened sense of smell, making strong odors more likely to trigger nausea.
Low blood sugar and genetics may also play a role.
Best Types of Snacks for Pregnancy Nausea
When nausea hits, eating might be the last thing on your mind—but eating at least something can actually help ease the queasiness.
Here’s why empty stomach can make your nausea worse:
- Increased Stomach Acid – With nothing to digest, stomach acid can build up and irritate your stomach, making nausea worse.
- Low Blood Sugar – Going too long without eating can drop your blood sugar, triggering nausea, dizziness, and fatigue.
- Hormonal Changes – Pregnancy hormones like hCG make your stomach extra sensitive, and without food, nausea can feel even more intense.
The trick is finding snacks that settle your stomach instead of making it worse.
Here are the best types of snacks for pregnancy nausea and why they work:
- Bland Foods
- Simple, starchy foods absorb stomach acid, provide quick energy, are neutral in flavor and gentle on digestion.
- ACOG recommends the BRATT diet (bananas, rice, applesauce, toast, tea) since it’s low in fat and easy to digest.
- Protein-Rich Snacks
- Protein can help alleviate morning sickness by potentially stabilizing blood sugar levels, promoting satiety, and increasing the production of a hormone called gastrin which aids digestion.
- UCSF Health also recommended that you should get a minimum of 60 grams of protein a day.
- Examples: Hard-boiled eggs, Greek yogurt, cottage cheese, hummus with cucumber, peanut butter on crackers, scrambled eggs
- Cold or Frozen Snacks
- Strong smells can make nausea worse, and hot foods tend to have a stronger scent.
- Cold foods, on the other hand, are often easier to handle and feel refreshing.
- Examples: Frozen grapes, cold watermelon cubes, smoothies, lemon popsicles, chilled applesauce, rice pudding.
- Ginger
- Two types of compounds in ginger — gingerols and shogaols — are thought to act on the digestive system and speed stomach emptying, which in turn may help reduce feelings of nausea.
- Examples: Ginger capsules, ginger candies, ginger ale (made with real ginger), and ginger tea (brewed from fresh-grated ginger).
- Vitamin B6-Rich Snacks
- Studies show that increasing B6 intake can reduce nausea, which is why it’s often included in prenatal vitamins.
- ACOG also encourages trying Vitamin B6 as a safe, over-the-counter treatment.
- Examples: Bananas, eggs, chickpeas, cereals, hummus, avocado on toast.
- Hydrating Foods
- Dehydration can make nausea worse, but plain water isn’t always appealing.
- Hydrating snacks with mild flavors can help keep you feeling better.
- Examples: Watermelon, cucumbers, broth-based soups, herbal teas, coconut water, chia pudding.
Note:
There’s no one-size-fits-all when it comes to morning sickness. What works for one mom-to-be might make another feel worse.
Ginger is known to help nausea, but for me? Just the smell made me run. I even had to hide in my bedroom when my in-laws were cooking a ginger dish!
If something doesn’t sit well with you, don’t force it. Keep experimenting until you find what works.
Foods to Avoid
Here are the ones to skip when you’re feeling queasy:
- Greasy & Fried Foods
- Fatty foods take longer to digest and can sit in your stomach, making nausea worse.
- Examples: Fast food, fried chicken, greasy burgers, heavy cream sauces.
- Strong-Smelling Foods
- Pregnancy heightens your sense of smell, and strong odors can instantly turn your stomach.
- Examples: Fish, garlic-heavy dishes, onions, overly spicy foods.
- Sugary & Processed Snacks
- High-sugar foods can cause sudden blood sugar crashes, which may worsen nausea.
- Examples: Candy, soda, pastries, sugary cereals.
- Acidic & Spicy Foods
- Acidic and spicy foods can trigger heartburn and acid reflux, making nausea even more uncomfortable.
- Examples: Tomatoes, hot peppers, vinegar-based dressings.
- Caffeinated Drinks
- Caffeine can increase stomach acid, worsen nausea, and lead to dehydration.
- Examples: Coffee, energy drinks, strong black tea.
Every wave of nausea is proof of the beautiful journey ahead.
Worry about starving your baby?
Don’t stress about getting every nutrient in during the first trimester when you have low appetite—your baby’s needs are still minimal at this stage.
Focus on what you can tolerate, and check out my article on first trimester nutritional needs to learn which foods to prioritize without overwhelming yourself!
30 Snacks for Pregnancy Nausea
What are the best snacks for nausea during pregnancy?
Bland Foods
- Saltine crackers
- Dry toast
- Plain rice cakes
- Pretzels
- Plain popcorn
- Mashed sweet potato
Protein-Rich Snacks
- Hard-boiled eggs
- Greek yogurt
- Cottage cheese
- Hummus with cucumber
- Peanut butter on crackers
Cold or Frozen Snacks
- Frozen grapes
- Cold watermelon cubes
- Smoothies (like applesauce cinnamon smoothie)
- Berry popsicles
- Rice pudding
Ginger
- Ginger tea with honey
- Ginger candies
- Ginger ale
Vitamin B6-Rich Snacks
- Bananas
- Cereals
- Sunflower seeds
- Pistachios
- Avocado on toast
Hydrating Snacks
- Coconut water
- Applesauce
- Lemongrass water
- Grape popsicles
- Bone broth
- Chia pudding
More Tips on Managing Nausea
- Eat Small, Frequent Snacks
- An empty stomach can make nausea worse.
- Try eating every 2-3 hours or 5-6 “mini meals” a day to ensure that your stomach is never empty.
- Keep Snacks by Your Bed
- Have a snack before getting out of bed—plain crackers, dry toast, or a banana can help settle your stomach.
- Get Out of Bed Slowly
- Sudden movements can trigger dizziness and nausea.
- Sit up slowly and take a moment before standing.
- Consume Liquids Separately from Meals
- Drinking too much while eating can make nausea worse.
- Try waiting 20 to 30 minutes before or after meals to drink liquids.
- Take Prenatal Vitamins as Directed
- If your prenatal vitamins (especially iron supplements) cause stomach upset, ask your doctor if you can take them at a different time or delay them for a few weeks.
Final Thoughts
Hang in there, mama!
I know nausea can make the days feel long and exhausting, but you’re not alone in this. It may not feel like it now, but things will get better.
Your body is working hard to grow a little miracle, and soon, the toughest days will be behind you.
In the meantime, keep experimenting with snacks for pregnancy nausea, listen to your body, and give yourself grace.
Even if one day all you can stomach is crackers and lemon water, that’s okay—just take it one bite at a time.
One day, you’ll hold your baby in your arms and know it was all worth it.
Before you know it, you’ll be looking back at this phase with your little one in your arms, knowing you powered through like the strong mama you are!
