Small, Frequent Meals for Morning Sickness: What to Eat When Nausea Strikes

Why small, frequent meals may ease nausea

Nausea is often worse on an empty stomach, so long gaps between meals can make symptoms feel stronger. Eating small amounts more often may help keep nausea more manageable without overloading your stomach.

Foods many people find easier to tolerate

• Dry foods in the morning, such as plain crackers or dry toast.
• Small protein snacks, such as yogurt, cheese, a hard-boiled egg, nuts, or hummus.
• Plain foods with little smell.
• Cold or room-temperature foods if hot food smells make nausea worse.
• Small sips of fluid between meals.

Practical habits that may help

• Try eating every 2 to 3 hours rather than waiting until you are very hungry.
• Keep a simple snack within reach, such as crackers by the bed.
• Save more filling foods for the time of day when nausea is usually milder.
• Ask your doctor or midwife about vitamin B6 or other options if food changes alone are not enough.

Some people find ginger helpful, and there are prescription and over-the-counter options your provider may suggest. The best choice depends on your symptoms and how far along you are, so check with your provider before trying any medicine or supplement. If nausea makes it hard to drink, sleep, or keep your weight stable, contact your provider. Many providers recommend getting checked sooner rather than later.

Learn more

• NIH: Pregnancy (NICHD)
• CDC: Pregnancy

General information only; it does not replace advice from your doctor or midwife.