It’s really hard to think about nutrition when you feel like you could throw up at any minute. Your baby can rely on your body’s nutrient reserves, so no need to worry about a few weeks of surviving off of saltines. But there are some practical steps you can take to minimize the nausea and help you stay healthy. 

1. Take your prenatal vitamins. If you’re struggling to get or keep pills down, try taking them with food—even just a couple of crackers. This helps your body absorb the nutrients and reduces the nausea side effect.

If pills are out of the question right now, consider other forms. Powder and liquid prenatal vitamins may be easier to tolerate than pills. These are the best alternatives from a nutrition perspective, but they tend to be pricey and can alter the taste of whatever you put them in. Chewables are another option. Because they typically contain fewer vitamins and minerals than other prenatals, they shouldn’t be your first choice—but don’t let perfect be the enemy of good if you find them easier to get down.

2. Get a little more Vitamin B6. Vitamin B6 can help your body balance your hormones, including those that contribute to nausea. Some women begin their pregnancy low in B6 because hormonal birth control has been found to be associated with Vitamin B6 deficiency.

You can find Vitamin B6 naturally in bananas, avocados, chickpeas, sunflower seeds, poultry, fish, and leafy greens. You can also find it in supplements, including stomach-soothing drops.

3. Pay attention to acid reflux. Nausea is sometimes a symptom of acid reflux, and certain foods and drinks can make it worse. Tune into your body’s reaction to things like coffee, carbonation, citrus, tomato sauce, or chocolate. 

4. Aim to have a little protein, fat, and veggies with every meal and snack. Fluctuating blood sugar is a common culprit for nausea, especially during pregnancy. Including fat and protein alongside any carbs you eat will keep your blood sugar more stable and could help you feel less sick.

This strategy will also help you naturally return to eating a variety of nutritious foods once your nausea subsides a bit.

Consider some of the tricks many parents use on toddlers—sneak some veggies or protein into a muffin, smoothie, or casserole that sounds palatable to you. Even little bits can add up and help you feel better.

5. Eat a few bites of protein before bed. This can have a big impact on your blood sugar over the course of the night and help you feel a lot better in the morning. Try a spoonful of peanut butter, some Greek yogurt, or a hard-boiled egg.  

6. Consider some frozen fruit. Many women find that cold foods are easier to tolerate—especially frozen fruits like grapes, mango, cherries, and berries. Smoothies can be a good option, too, and are delicious as ice pops if you freeze them. 

7. Keep some lemon and ginger on hand. A cut lemon to sniff, taste, or put in water may help when nausea starts coming on. And ginger in any form—gummies, chews, teas, or fresh—can occasionally bring relief.

If these tricks don’t work or you’re having trouble keeping food down, please talk to your care team about other options.

Meet the expert

Stephanie Middleberg, MS, RD, CDN

Founder of Middleberg Nutrition and Best-Selling Author of The Big Book of Pregnancy Nutrition, The Big Book of Organic Baby Food and The Big Book of Organic Toddler Food.

Learn more about the research

Sahakian, V, Rouse, D, Sipes, S, Rose, N, Niebyl, J. Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: a randomized, double-blind placebo-controlled study. Obstet Gynecol 1991;78:33-36

Borrelli, F, Capasso, R, Aviello, G, Pittler, MH, Izzo, AA. Effectiveness and safety of ginger in the treatment of pregnancy-induced nausea and vomiting. Obstet Gynecol 2005;105:849-856

Morning Sickness: Nausea and Vomiting of Pregnancy (American College of Obstetricians and Gynecologists)

Symptoms & Causes of GER & GERD (National Institute of Diabetes and Digestive and Kidney Diseases)