Feel better with these healthy snacks for pregnancy nausea

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Early pregnancy nausea makes eating snacks or much of anything feel like a full-time job. We’ve got you covered with these easy-to-tolerate snacks to help you manage pregnancy nausea.

Key Takeaways

In your first trimester, eating something is better than eating perfectly.
Sip fluids regularly.
Taking a prenatal vitamin in the evening can help tolerability.
If you can't keep anything down, including fluids, multiple times a day, talk to your provider about medication options.

What to remember when it comes to snacks for combating pregnancy nausea

Congratulations on your pregnancy! While expecting a new baby can be wildly exciting, navigating pregnancy nausea and figuring out what snacks will stay down can feel overwhelming. Instead of stressing over 3 big meals, consider nibbling on smaller portions more often. Your tummy (and baby) will thank you!

When nausea hits in the morning, grab these soft carbohydrate-rich foods

Plain crackers (saltines), dry toast
White rice
Apple sauce
Plain pasta
Mashed potatoes
Bananas
Cheerios or other simple cereals
Sliced pears

Tip: Pack small baggies with your favorite foods from this list. Stash the bags by your bed and grab a quick nibble before hopping up.

Help reduce nausea and balance blood sugar with protein

While dry-carb snacks seem the obvious go-to for pregnancy nausea, don't forget to incorporate protein! Fueling your body with protein prevents blood sugar dips, which in turn prevents nausea.

Lean on these soft, protein-rich foods throughout the day:

Greek yogurt
Cottage cheese
Low-fat string cheese
Scrambled eggs
Hard-boiled eggs
Peanut butter
Hummus
Plain chicken (baked/shredded)

Tip: If the smell of cooked protein doesn't sit well with you, consider cold, precooked options like chicken breast, salmon or tuna salad, tofu, or beans for your protein boost.

Drink your way to relief?

Did you know that nausea can make it easy to get dehydrated, making nausea symptoms worse? To avoid this cycle, take small sips of fluids every 15-20 minutes to prevent dehydration. If you can’t stomach plain water, try:

Mint tea. Prepare hot or cold, whichever works
Ginger tea
Lemon water
Peppermint tea
Sparkling water with lemon

Tip: Keep an eye on how bubbly drinks make you feel–sometimes the fizzies can cause stomach queasies.

Some of our go-to snacks for beating pregnancy nausea

Cottage Cheese with Grapes
This cool, creamy snack doesn't need cooking (yay, no upsetting odors or work). Features vitamin A, phosphorus, calcium, in addition to protein and carbs.

Berry Oat Yogurt Parfait
Easy to prepare and nibble on throughout the day, this tasty treat combines slow-digesting oats with fiber-rich berries and yogurt's powerful probiotics. Don't forget, it's a good source of vitamin B12, riboflavin, and selenium.

Breakfast Bagel
On busy days, grab a whole-grain bagel topped with a little smear of peanut butter (protein and heart-healthy fat) and banana slices (folic acid). Folic acid is vital in preventing neural tube defects.

Hearty Chicken Vegetable Soup
Feeling good enough to cook? This hearty and nutrient-dense soup recipe doesn’t disappoint. It uses chicken thighs instead of breasts and includes kale- one of the healthiest vegetables out there. Bonus: Low in fat and rich in protein, this soup freezes well for later.