TL;DR: Morning sickness is a common and natural part of early pregnancy, and while it can be uncomfortable, it’s also a sign that your body is working hard to grow a new life. Gentle, nourishing foods like bananas, oatmeal, ginger, and broth-based soups can offer comfort and steady energy when you’re feeling queasy. We’ve identified ten pregnancy-friendly foods and easy, compassionate eating tips to help you care for yourself with kindness—one small bite, one slow sip, and one supportive choice at a time.
Understanding Morning Sickness: A Natural Part of Change
Being pregnant brings a whole mix of feelings—excitement, curiosity, nervousness, joy, and sometimes a little discomfort.
If you’ve been feeling queasy during pregnancy, you’re not alone—and what your body is doing is nothing short of incredible. Nearly 70-80% of moms-to-be face it at some point! 1,2
Morning sickness, though challenging, is a natural and common part of early pregnancy, affecting many during the first trimester. It’s often linked to hormonal changes and can bring on nausea or even vomiting at any time of day, not just in the morning. 1,2
While it may be uncomfortable, it’s also a sign of the amazing work your body is doing to grow and nourish new life. With gentle care, intentional food choices, and a little kindness toward yourself, you can find moments of comfort along the way.
The Role of Food in Supporting a Healthy Pregnancy
You’re not “eating for two,” but you are fueling both yourself and your tiny passenger.
Nutrition during pregnancy is about making every bite count. You need more nutrients—protein, vitamins, minerals, healthy fats, and fiber—to support your baby’s growth and keep yourself strong.
A balanced diet not only helps support a healthy pregnancy and delivery but can also help ease morning sickness and ensure your baby gets everything they need to thrive. 3,4
How Certain Foods Can Support Your Well-Being
Some foods are easier on the stomach and nourishing at the same time. 1,5
These calming foods can be part of a steady routine that supports both your digestion and your day-to-day energy.
Every pregnancy is unique—what feels good to you might be different than someone else. Listen to your body’s signals and focus on what feels supportive.
Top 10 Foods to Support Wellness During Queasy Times
Here are ten gentle, nourishing foods that many pregnant people find helpful: 5,6,7
- Ginger (fresh tea, ginger snaps, or chews)
- Bananas
- Crackers (plain or whole grain)
- Plain Yogurt
- Cold Fruits (like watermelon, apples, and grapes)
- Oatmeal
- Boiled or Mashed Potatoes
- Broth-Based Soups
- Eggs (thoroughly cooked)
- Nut Butters (like peanut or almond butter)
How These Foods Support Your Body
| Food | Supportive Role | Key Nutrients |
|---|---|---|
| Ginger | Helps support digestive wellness | Gingerol and antioxidant-like properties† |
| Bananas | Gently supports energy levels and fiber | Potassium, Vitamin B6† |
| Crackers | Easy to digest and grounding | B vitamins and carbohydrates† |
| Yogurt | Nourishes with protein and live cultures | Protein, calcium, and probiotics† |
| Cold Fruits | Hydrating and bright | Vitamin C, water, and fiber† |
| Oatmeal | Supports sustained energy with slow-digesting carbs | Fiber, iron, and B vitamins† |
| Potatoes | Filling and very gentle | Potassium, vitamin C, and fiber† |
| Broth-Based Soups | Warm, comforting, and hydrating | Fluids, sodium, and minerals† |
| Eggs | Protein-rich and satisfying | Choline, B vitamins, and protein† |
| Nut Butters | Smooth, protein-packed comfort food | Vitamin E, healthy fats, and protein† |
Note: Ginger is one of the most widely studied natural remedies during pregnancy. It’s been shown in multiple studies to support pregnant individuals experiencing nausea with no harmful effects. 5,6
Gentle Eating Tips for Everyday Wellness
It’s not just about what you eat but how you eat and take care of yourself during pregnancy that can make a difference in how you feel.
There are several steps you can take to support your wellbeing, allowing you to sit back and enjoy this extraordinary time of your life. 1,5,7
- Eat small, frequent meals throughout the day
- Keep bland snacks, like crackers, by your bed for the morning
- Stick to cool or room-temperature foods if scents bother you
- Choose soft, bland options when you need gentleness
- Sip fluids slowly over time instead of all at once
- Kindness counts: Every nourishing bite is a win
What Foods May Not Feel Supportive Right Now
Some foods might just feel “too much” at the moment. That’s okay. Common ones to be careful with include: 1,5
- Very greasy or fried foods
- Strong-smelling leftovers
- Overly spicy meals
- Sour or acidic fruits (like oranges or pineapple)
- Foods that don’t sit right with you, even if they’re normally healthy
You don’t have to avoid these foods forever—just listen to what your body is saying today.
A Whole-Life Approach to Pregnancy Wellness
Eating nourishing food is just one way to take good care of yourself during pregnancy. Here are a few other ways to support whole-body wellness: 1,5,6
- Try to rest when your body asks for it
- Get fresh air when you can
- Use calming music or quiet time to recharge
- Wear loose, cozy clothes that feel good
- Lean on your support system—you're not alone
When to Reach Out to Your Healthcare Provider
If you’re finding it hard to eat or drink anything for more than 24 hours, or you’re feeling weak, dizzy, or dehydrated, it’s a good idea to check in with your healthcare provider or midwife. They’re there to support you, too.
Pregnancy Vitamins & Supplements By Seeking Health
Jumpstart your pregnancy wellness today with our thoughtfully crafted pregnancy vitamins & supplements that fortify your body and nurture your little one!†
Our Optimal Prenatal and Prenatal Essentials formulas are packed with active folate, B12, choline, vitamin D, and magnesium that help fuel healthy brain, spine, and immune system development, while also promoting morning comfort. Specifically, ginger root and vitamin B6 are included to help support digestive comfort, allowing you to navigate those delicate early weeks when you may experience queasiness.†
These gluten-free, GMO-free options come in capsule or chewable form to fit your lifestyle and meet your science-backed needs, so you can thrive and cherish every moment of this incredible journey.†
Unsure of what to get? Our Prenatal Comprehensive Support Bundle provides everything you need during your pregnancy journey—at 20% off!
The Bottom Line
Pregnancy brings changes—some big, some small. Morning sickness may be part of that, but with small moments of nourishment and care, you can support your health, your energy, and your growing baby. Prenatals can offer additional support to ensure you remain nourished when food isn’t appetizing.†
You are already doing something beautiful. One gentle meal, one warm sip of tea, and one soft step at a time.
Want more tips? Read our Morning Sickness Guide for additional insight!
References
- https://pubmed.ncbi.nlm.nih.gov/21601782/
- https://pubmed.ncbi.nlm.nih.gov/27507366/
- https://www.longdom.org/open-access-pdfs/nutritional-management-in-pregnancy-key-nutrients-and-benefits.pdf
- https://pubmed.ncbi.nlm.nih.gov/39489298/
- https://www.health.qld.gov.au/__data/assets/pdf_file/0032/151979/antenatal-mrnsick.pdf
- https://pubmed.ncbi.nlm.nih.gov/21554820/
- https://www.ottawahospital.on.ca/en/documents/2017/01/p256-english.pdf
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.