Pregnant woman contemplating in a modern kitchen

Managing Morning Sickness

Home
Content Suite
Managing Morning Sickness

April 9, 2025 Women

Feeling queasy?

It might be one of the first signs of pregnancy.

Morning sickness—also called Nausea and Vomiting of Pregnancy (NVP)—is very common, so you’re not alone!

Woman sitting on bed, holding her stomach

Morning Sickness Facts

Severe nausea and vomiting is called hyperemesis gravidarum (HG).

If you lose 5% or more of your body weight and become dehydrated, you may need medical care, including IV fluids.

It usually starts before the 9th week of pregnancy

and fades by the 14th week. For some women, it lasts longer – even the whole pregnancy.

Despite the name, morning sickness can happen anytime

– day or night.

There’s a silver lining!

Studies show it may lower the risk of miscarriage by 50-75%.

What to Eat and Drink

Eat What Sounds Good

Some women find that crackers and soda help, while others prefer a bean burrito. Try to choose nutritious foods when you can, but don’t worry if your diet isn’t perfect. Once nausea improves, you can focus on eating healthier.

Don’t Skip Meals

An empty stomach can make nausea worse. Eat small meals and snacks throughout the day.

Keep easy-to-grab foods in your purse or car, like:

Crackers
Cereal
Dried fruit

Granola or protein bars
Pretzels

Stay Hydrated

Dehydration is dangerous for both you and your baby. Try to drink at least eight glasses of fluids daily.

Woman sipping lemon water indoors, sitting on sofa

Helpful drinks include:

Lemonade
Water or sparkling water with lemon or lime
Ginger ale or ginger tea
Lemon-lime soda

You can also get fluids from foods like:

Ice chips or popsicles
Soups
Fruits (strawberries, oranges, grapes, melons, peaches)
Veggies (cucumber, zucchini, lettuce, bell peppers, celery, cabbage)
Dairy (yogurt, cottage cheese)

If you’re vomiting, eat foods high in potassium, like:

Bananas
Oranges or orange juice
Papaya and mango
Yogurt and cottage cheese
Beans (pinto, white beans, lentils)
Tomato sauce, potatoes, sweet potatoes, avocado, and spinach
Coconut water or electrolyte drinks

Managing Triggers

Avoid Strong Smells

Pregnancy can make your sense of smell extra sensitive. Smells you used to like may now cause you to run for the restroom.

Some scents that might trigger nausea include:

Cooking odors
Perfume or cologne
Cleaning products and air fresheners
Cigarette smoke (which is harmful during pregnancy)

Get Plenty of Rest

Lying down in a quiet, dark room or taking a short nap can help ease nausea.

Pregnant woman holding pill and glass of water

More Tips for Easing Nausea

Drink fluids between meals, not with them.
Have a bedtime snack to keep your stomach from getting empty overnight.
Keep crackers or dry cereal by your bed and eat a few before getting up.
If your prenatal vitamin makes you nauseous, take it at bedtime or ask your provider about other options.
Avoid greasy and spicy foods if they make you feel worse.
Keep a food diary to track what helps and what doesn’t.
Contact your healthcare provider if you’re losing weight.

Quick and Healthy Mini Meals

These snacks are easy to digest and packed with nutrients:

Cottage cheese with peaches, mango, or papaya
Baked potato with cheese
Spinach salad with tomatoes and beans
Smoothie with yogurt and bananas or strawberries
Hot cereal with milk
Overnight oats with milk and yogurt
Chicken tortilla soup with avocado
Bean dip with avocados or guacamole
Avocado stuffed with tuna salad
Lentil soup

Pregnant woman cutting vegetables in a bright kitchen

Managing morning sickness can be tough, but small changes can make a big difference.

Listen to your body, rest when needed, and don’t hesitate to reach out to WIC for support!

REFERENCES

National Institutes of Health. (2016, September 26). NIH study links morning sickness to lower risk of pregnancy loss. U.S. Department of Health and Human Services.
https://www.nih.gov/news-events/news-releases/nih-study-links-morning-sickness-lower-risk-pregnancy-loss

Mayo Clinic Staff. (2022, March 10). Is nausea during pregnancy a good sign? Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/nausea-during-pregnancy/faq-20057917

American College of Obstetricians and Gynecologists. (2023). Morning sickness: Nausea and vomiting of pregnancy.
https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy

Kubala, J. (2020, August 9). 19 water-rich foods that help you stay hydrated. Healthline.
https://www.healthline.com/nutrition/19-hydrating-foods#TOC_TITLE_HDR_19

Kubala, J. (2020, June 22). 14 healthy foods that are high in potassium. Healthline.
https://www.healthline.com/nutrition/high-potassium-foods#TOC_TITLE_HDR_6

Managing Morning Sickness