14 Soothing Recipes to Alleviate Morning Sickness

Managing Morning Sickness Effectively

Pregnancy’s early days are full of excitement, yet many expectant mothers face the challenge of morning sickness—a common nausea that can range from mild discomfort to persistent vomiting. While some women breeze through without symptoms, others experience nausea that lasts throughout the day for weeks on end.

Typically, morning sickness lessens in the second trimester, but for some, it persists longer. Whether nausea strikes frequently or occasionally, these 14 nourishing and simple recipes are crafted to soothe your stomach and provide essential nutrients and energy.

Important Tips for Handling Morning Sickness

Every pregnancy is unique—what soothes one person’s nausea might not work for another. You may find certain foods more tolerable now than in previous pregnancies. Pay attention to any food aversions and avoid strong smells. Eating smaller, more frequent meals can also help manage nausea.

If vomiting is severe or frequent, consult your healthcare provider, as you might be experiencing hyperemesis gravidarum, a serious form of morning sickness requiring medical attention.

1. Soft Ginger Cookies

Ginger is widely recognized for its anti-nausea properties. From ginger ale to candied ginger, incorporating ginger into your diet can ease queasiness. These soft ginger cookies combine the soothing effect of ginger with comforting carbohydrates, making them an ideal snack. Portion control is easy—carry a few in a bag for when nausea hits.

Remember, during your first trimester, extra calories are generally unnecessary if you started pregnancy at a healthy weight. Increased calorie intake is recommended mainly in later trimesters.

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2. Refreshing Lemonade

Lemonade can calm queasy stomachs and offers a boost of vitamin C, an antioxidant that enhances iron absorption from plant foods. Homemade lemonade lets you control sugar levels—start with less and adjust to your preference.

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3. Nausea-Relief Popsicles

These nutrient-packed popsicles combine fruit and yogurt, providing calcium and soothing stomach acids. Easy to prepare in batches, they serve as a refreshing, ready-to-eat remedy. Customize with your favorite fruits to suit your taste and aversions.

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4. Watermelon Mojito Salad (Non-Alcoholic)

Enjoy the refreshing flavors of a mojito salad without alcohol. Watermelon, known for its high water content and nausea-relieving qualities, helps combat dehydration. Use pasteurized feta cheese to ensure safety during pregnancy.

Tip: Opt for pre-cut melon to save time.

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5. Greek Lemon Chicken Soup with Orzo

This gentle yet filling soup features chicken broth, eggs, lemon, and rice—ingredients that are easy on sensitive stomachs while providing comfort and nourishment.

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6. Peanut Butter Apple Dip

A quick, protein-rich snack combining nut butter and yogurt with apple slices. It’s a satisfying treat that supports your protein needs, especially helpful if meat is unappealing during pregnancy.

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7. Hydrating Coconut Water and Banana Smoothie

This delicious smoothie blends coconut water, oatmeal, banana, almonds, honey, and ginger. Coconut water replenishes electrolytes lost during dehydration, making it ideal when morning sickness strikes.

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8. Banana Oat Muffins

Start your day with these wholesome muffins, packed with potassium and iron from bananas, and naturally sweetened with molasses and brown sugar. They’re quick to make and gentle on the stomach.

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9. Roasted Butternut Squash, Carrot, and Ginger Soup

This comforting roasted vegetable soup is rich in vitamins and fiber. It’s easy to prepare ahead and freeze, offering a nutritious option when you need it most.

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10. Lemon Ginger Chews

Combining ginger’s nausea-fighting power with lemon’s refreshing flavor, these chews provide quick relief. Consume two every two to four hours as needed, up to eight daily.

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11. Protein Energy Balls

If you’re tired of just tea, these protein balls offer a tasty way to increase protein intake. Nut butter and honey mask any chalkiness from protein powder, making them enjoyable and nourishing.

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12. Sweet and Tart Grilled Cheese with Green Apples

For those who find relief in sour flavors, adding Granny Smith apples to grilled cheese provides a delicious, tangy twist that can help ease nausea.

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13. “What’s Up Doc” Carrot-Ginger Mocktail

This dairy-free, alcohol-free mocktail blends carrots, lime juice, ginger, and coconut milk for a refreshing drink suitable for those sensitive to dairy or avoiding alcohol.

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14. Homemade Refried Beans

Beans are a protein-rich, mild option that won’t upset your stomach. Making refried beans at home helps control sodium content, making it a healthier choice for pregnancy.

Tip: Avoid canned foods high in sodium by preparing homemade versions.

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Give These Recipes a Go!

When nausea strikes, cooking can feel overwhelming. These quick, often make-ahead recipes are designed to be easy and delicious, so you can nourish yourself comfortably during pregnancy—and beyond.

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