Foods That Can Help Ease Your Morning Sickness

Here are some diet tips to remember, foods to try and others to avoid when you're suffering from morning sickness.
Some keys
What to remember
  • Keep some crackers or cereal by your bed and eat something 15-30 minutes before getting up
  • Don't go hungry - eat frequent small meals and snacks throughout the day
  • Don't overeat - keep your meals small
  • Drink fluids between meals rather than with your food (about an hour after eating)
  • Eat what appeals to you: your main goals right now are fluids and calories
  • What to avoid

  • Avoid fatty (especially fried) foods and spicy foods
  • Avoid cooking food with strong smells, and make sure your kitchen is well-ventilated so odors don't linger
  • Avoid strongly flavored or strong smelling foods (garlic, onions, broccoli, cabbage)


  • Mealtime Suggestions
    Breakfast
    Dry toast
    Soft bread
    Oatmeal
    Cereal (dry or with a little milk)

    Snacks
    Plain, dry crackers (Saltines, Ritz)
    Graham crackers
    Plain popcorn (no butter or salt)
    Pretzels, corn and potato chips (salted, not spicy flavors)
    Celery sticks, carrot sticks, apples
    Raisins, prunes
    Tart/sour pickles
    Lemon drops (or sour fruit candies), peppermints, mint gum

    Lunch & dinner
    Soup or broth
    Pasta
    Rice (white or brown)
    Unseasoned mashed potatoes (butter/milk only), plain baked potato

    Beverages
    Water
    Fruit juices, gelatin desserts (Jell-O), frozen fruit juice bars (Popsicles)
    Lemonade
    Seltzer water, regular (non-diet) ginger ale
    Decaffeinated/ herbal teas: (spearmint, peppermint, chamomile, raspberry) tea
    Gingerroot tea

    A few other notes:
    • While mint teas may be pleasant, watch your intake -- too much mint can create some temporary stomach troubles.
    • Very cold beverages can be soothing -- add a few ice cubes to your juice or water. You might also try sucking or munching on some ice.
    • To make your own gingerroot tea, grate 1-2 teaspoons of fresh ginger root into a cup of hot water, simmer for a few minutes, then add honey, sugar and/or and lemon to taste.PregnancyAndBaby.com

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