Best Foods for Morning Sickness

Plain crackers, dry toast, and plain rice are among the 8 best foods to try for morning sickness. The AI symptom analyzer can help you organize symptoms to discuss with a clinician, but it cannot diagnose the cause or replace medical care.

The right choice is the food you can tolerate, not a particular item you must eat. For hydration options, see the best drinks for morning sickness.

8 foods to try for morning sickness

These foods are practical options rather than a ranking based on head-to-head trials. A 2018 obstetric practice bulletin notes that dietary and lifestyle changes may help mild morning sickness, but worsening symptoms need assessment and may require treatment.

1. Plain crackers

Plain crackers are dry, mild-smelling, and easy to eat in small amounts, which can make them more appealing when an empty stomach or food odors make you feel worse. They do not have a proven special mechanism that stops nausea.

Keep some by your bed and try a few before getting up, or eat a little when you notice hunger. Choose a type that tastes comfortable to you; if dry food is hard to swallow, try another option. Evidence: Crackers are a common practical choice, but the listed evidence does not establish that they work better than other foods.

2. Dry toast

Dry toast offers a mild flavor and relatively little preparation odor, especially if you can tolerate the smell of toasting. Like crackers, it can be eaten gradually without the strong flavors or rich toppings that bother some people.

Try a small piece plain, then add a topping you tolerate if you want something more substantial. Let it cool if warm food smells make your nausea worse, or have someone else prepare it. Evidence: Toast fits the general approach of choosing tolerable foods, but the listed studies do not establish it as a specific treatment for morning sickness.

3. Plain rice

Plain rice has a mild taste and soft texture, so it may be easier to manage than a heavily seasoned meal. It also supplies carbohydrate when eating a full meal feels difficult; that is a nutritional benefit, not proof that rice itself relieves nausea.

Try a small serving on its own or alongside another food you can tolerate. Avoid adding rich sauces or strong spices if those are triggers, and refrigerate leftovers promptly. Evidence: The listed evidence supports dietary changes as an option for mild symptoms but does not test plain rice as a treatment.

4. Oatmeal

Plain oatmeal is soft and can be prepared with a mild flavor. Its texture may be useful if crisp or dry foods are uncomfortable, although a warm bowl or its smell may be unappealing to some people.

Start with a small portion and let it cool if heat intensifies the smell. Keep additions simple, or try a little banana if that combination appeals to you. Evidence: Oatmeal is an option for getting food in when tolerated; the listed studies do not show that it directly reduces morning sickness.

5. Plain potatoes

A plain cooked potato provides a soft, relatively mild food without requiring a rich sauce or seasoning. Its main advantage is that you can adjust the texture and temperature to suit what feels manageable, rather than any proven anti-nausea effect.

Try a small amount baked, boiled, or mashed without ingredients that trigger you. Let it cool if the cooking smell is a problem, and add other tolerated foods as your appetite allows. Evidence: Potatoes are a practical food choice, but research has not established them as a morning sickness remedy.

6. Bananas

Bananas are soft and need little preparation, so they may be convenient when cooking smells or the effort of making a meal are difficult. They provide energy and nutrients, but they are not known to stop nausea through a specific proven mechanism.

Try a few bites on their own or with plain toast or oatmeal. If the smell or sweetness bothers you, choose another food instead; there is no need to force a banana because it appears on a list. Evidence: The listed studies do not demonstrate that bananas specifically relieve morning sickness.

7. Pasteurized yogurt

Pasteurized yogurt can provide protein when a larger meal is unappealing, and its cool temperature may make its smell less noticeable than that of hot food. The texture or tang may bother some people, however, so it is not necessarily the best choice for everyone.

Try a small amount plain, or choose a flavor you already tolerate. Check that it is made with pasteurized milk, and consider a lactose-free version if lactose causes you digestive discomfort. Evidence: Yogurt can contribute nutrition, but the listed evidence does not establish that it treats morning sickness.

8. Ginger in food

Ginger is an ingredient traditionally used for nausea, and its compounds have been studied for possible anti-nausea effects. The effect of ginger in an ordinary portion of food is uncertain, and there is no established food amount that reliably relieves morning sickness.

If the flavor appeals to you, try a little fresh ginger in a simple cooked dish or choose a ginger-flavored food. Stop eating it if it worsens heartburn or nausea. Evidence: A review of nausea and vomiting in pregnancy discusses ginger as a possible option, but it does not establish that a particular ginger food works. Ask your pregnancy care clinician before using concentrated ginger supplements, especially if you take medication or have a bleeding concern.

Which foods should you limit with morning sickness?

Limit foods that consistently make your symptoms worse rather than following a rigid list. Greasy or rich meals, strongly seasoned foods, and foods with powerful cooking smells can be difficult for some people; others may tolerate them. Choose simpler preparation or cooler foods if that makes eating easier.

You do not have to avoid a food solely because someone else finds it nauseating. If a food becomes unappealing, substitute another you can manage and try it again later if you wish. Small, frequent amounts may be more manageable than a large meal, and a temporary preference for plain foods does not mean you have to eat only those foods throughout pregnancy.

Continue following pregnancy food-safety advice even when your choices are limited. For example, choose pasteurized dairy products and avoid foods that your pregnancy care clinician has advised you not to eat.

Who should be careful, and when should you get medical help?

Contact your pregnancy care clinician promptly if vomiting is repeated, you cannot keep fluids down, you are urinating much less than usual, your urine is dark, or you are losing weight. These can be signs of dehydration or more severe pregnancy-related vomiting. Do not wait for food changes to work before asking for help; early treatment may prevent symptoms from becoming harder to manage.

Seek urgent medical care now if you faint, become confused, have severe abdominal pain, vomit blood, or have signs of severe dehydration such as barely urinating. Vomiting in pregnancy can have causes other than morning sickness, so a clinician may need to assess your symptoms rather than assume they are pregnancy-related.

Contact your clinician early if you have diabetes, take medications, or have another condition that makes it harder to eat or stay hydrated. Severe vomiting may require medical supervision, fluids, or medication; do not stop prescribed medication without speaking to your clinician. If nausea is affecting your daily life or making it difficult to eat, ask for help even if you do not have an emergency warning sign.