10 Foods That Make Morning Sickness Worse & 10 That Help Fight Nausea
What You Eat Matters Most
Pregnancy has its magical moments—but morning sickness isn’t one of them. One minute you’re glowing, the next you’re running for the nearest bathroom. What many don’t realize is how much everyday eating habits can tip the balance between queasy and calm. Keep reading to find out which foods can ease nausea and which can make it worse. We’ll kick things off with the 10 foods to watch out for.
1. Spicy Chili Peppers
Do you ever wonder why pregnancy and spicy peppers don't play nice? The mystery lies in capsaicin, that feisty compound that transforms mild-mannered chili peppers into stomach-lining irritants. Routine morning sickness then becomes an intensified drama of nausea and heartburn.
2. Greasy Fried Foods
Even the aroma of greasy fried foods can trigger waves of nausea in pregnant women before a single bite. Once consumed, these high-fat dishes create a double burden—slowing digestion and intensifying morning sickness discomfort and pregnancy-related heartburn, especially in later months.
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3. Coffee
Coffee may feel like a harmless morning ritual, but during pregnancy, it can backfire. Its smell can trigger sudden aversions, and it can irritate the stomach by relaxing the esophageal sphincter, worsening heartburn and nausea.
4. Carbonated Sodas
What starts as innocent bubbles quickly snowballs into pregnancy discomfort—carbonated sodas trigger bloating, which amplifies nausea and morning sickness. Additionally, the drink's acidity sparks heartburn and indigestion. Add caffeine and sugar to this fizzy mix, and discomfort levels really pop.
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5. Garlic-Heavy Dishes
That unmistakable pungent aroma of garlic-heavy dishes might normally make mouths water, but during pregnancy, it can quickly become overwhelming. The intense flavors and powerful scents often trigger or intensify morning sickness and also cause uncomfortable bloating and indigestion in sensitive expectant mothers.
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6. Raw Onions
Raw onions can hit hard during pregnancy. Their sharp taste and strong smell often trigger or worsen nausea, as heightened sensory sensitivity makes these pungent compounds especially overwhelming for those experiencing morning sickness.
7. Processed Meats
The seemingly innocent hot dog poses escalating challenges during pregnancy, beginning with its hard-to-digest fats and preservatives that burden digestion. Strong aromas and high-fat content amplify morning sickness distress, while inadequate heating introduces bacterial dangers.
8. Rich Creamy Desserts
Those decadent, creamy desserts may seem like the perfect comfort food during pregnancy, but their high fat and sugar content tells a different story. They can actually slow digestion and potentially turn that anticipated moment of sweet relief into worsened nausea and heartburn.
9. Tomato-Based Sauces
Just when you're dreaming of that perfect pasta night, pregnancy throws a saucy curveball—those beloved tomato-based dishes, despite their vitamin C richness, can spark quite the digestive drama. While these acidic favorites grace tables worldwide, they often need a temporary timeout when heartburn and nausea come calling.
10. Fish With Strong Odors
Strong-smelling fish, like mackerel, can make mornings tough. Even though they’re packed with healthy omega-3s, their intense aroma often triggers nausea, making it harder to start the day without feeling queasy or uncomfortable.
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Now that we’ve covered the culprits, let’s turn to the foods that actually help settle your stomach.
1. Ginger Root Or Ginger Tea
Those spicy gingerols and shogaols that give ginger its signature kick aren't just flavor compounds—they're molecular warriors that target gut receptors to combat nausea. This explains why ginger effectively soothes pregnancy-related discomfort.
2. Plain Crackers
When nausea strikes, even the thought of food can be daunting. However, there's a time-tested solution sitting quietly in your pantry. Plain crackers, especially saltines, work their subtle magic through their deliberately bland nature and easy digestibility.
3. Bananas
Who knew vitamin B6 was the secret weapon in bananas' anti-nausea arsenal? These golden fruits stimulate protective stomach mucus while replenishing lost potassium during upset stomachs. No wonder bananas earned their spot in the trusted BRAT diet doctors recommend for quelling queasiness.
4. Applesauce
The secret to applesauce's stomach-settling power lies in its pre-broken-down cellular structure, which bypasses much of the digestive system's heavy lifting. This molecular advantage makes it uniquely gentle on upset stomachs to deliver swift energy.
5. Plain Rice
At its core, plain rice, particularly white rice, offers digestive simplicity, with minimal fiber to challenge sensitive stomachs. This basic composition, combined with its characteristically bland profile, creates a gentle pathway through the digestive system, which cultures worldwide embrace as a trusted ally against nausea.
6. Oatmeal
Start your day with a bowl of oatmeal prepared with water—a gentle choice for nausea. This easily digestible comfort food helps regulate digestive function through its soluble fiber content, and its specialized beta-glucan fiber provides deeper support for overall gut health.
7. Peppermint Tea
When nausea strikes, peppermint tea works through a remarkably targeted mechanism: it soothes the digestive tract by relaxing its muscular walls, easing stomach discomfort naturally. Backed by centuries of traditional medicine, this time-tested remedy offers gentle relief without caffeine's stimulating effects.
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8. Cucumber Slices
Feeling like your stomach's doing somersaults when your body's running low on fluids? Meet the cucumber slice. That refreshing, water-packed fruit is nature's two-in-one solution, delivering both cooling comfort and much-needed hydration when nausea strikes.
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9. Lemon Or Lemon Water
Lemon contains natural citric acid and antioxidants that help stimulate digestion and balance stomach acidity. Its fresh scent can calm nausea by triggering soothing sensory responses. Drinking lemon water also promotes hydration, which is essential for easing digestive discomfort.
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10. Toast
Toast is bland, but that’s exactly why it works during nausea. Its gentle texture is easy on the stomach, helps absorb excess acid, and provides a simple, safe option when other foods feel overwhelming.
