Pregnancy is such a lovely experience, yet it always has its share of issues. One of the most frequent issues that women experience is nausea, particularly in the early stages. Morning sickness may happen at any time during the day and make you feel tired and uncomfortable. The good news is that what you eat can work wonders. Eating the right foods can ease your stomach and provide you with some much-needed comfort. Read ahead to find out as an expert shared the list.
Food Options Recommended to Combat Pregnancy Nausea![1 - 2025-07-14T160406.712]( "foods for pregnant nausea")
Rakshita Mehra, Clinical Dietitian and Nutritionist, Delhi, shares a list of food choices to combat pregnancy nausea. "Having small, frequent meals and opting for light, easy-to-digest foods can work wonders. Here are some of the best choices I suggest to my pregnant patients," she says.
1. Chaach (Buttermilk)
Chaach is alkaline in nature, and this acts as a soothing agent for acid reflux and the sensation of nausea. It's also full of probiotics that enhance good gut bacteria. Mint or jeera powder can be added for added taste. Having it cold can be very refreshing.
2. Ginger
Ginger is famous for its anti-nausea benefits. The bioactive compound gingerol acts as a calming agent for the stomach. Drinking ginger tea or a ginger concoction can ease that nauseated feeling.
3. Peppermint![2 - 2025-07-14T160402.776]( "peppermint tea pregnancy")
Peppermint, either in homemade sweets or tea, is refreshing and cooling. It calms the stomach and can make you feel better in no time.
4. Banana
Bananas are rich in potassium and are not hard to digest. They give you quick energy without weighing on your stomach. You may have them raw, mashed, or even as banana toast. If you prepare a shake, use toned or double-toned milk.
ALSO READ: Is It Safe to Eat Ice Cream While Pregnant? Experts Weigh In on Iodine and Maternal Nutrition
5. Moong Dal Water![3 - 2025-07-14T160400.440]( "moongdal water")
Moong dal water is easy on the stomach and rich in potassium and magnesium. It's an easy source of protein and easy on the digestive system. Prepare it using well-washed moong dal for maximum benefit.
6. Rice
Rice is one of the simplest cereals to digest. Rice absorbs excess stomach acid and is an age-old comfort food for nausea. Curd rice or moong dal rice are good options.
7. Coconut Water
Coconut water is rich in electrolytes and potassium. It quenches thirst and is easy on the stomach. Add a bit of lemon juice for flavour.
8. Mashed Potatoes
Plain mashed potatoes are plain, easy to digest, and give energy. Do not add hot powders or fry potatoes.
9. Simple Broths and Soups![4 (91)]( "Broths and Soups for pregnancy")
-1752500162320.jpg "Broths and Soups for pregnancy")
Mild vegetable soups or chicken broths are light to digest and are both nourishing and hydrating. Steer clear of heavy beans or mutton soups, which tax the system a bit more.
10. Fennel Seeds Water
Fennel seed water is cooling and aids the body in secreting digestive juices. This can relieve most stomach problems, including nausea. A study by the Journal of Obstetrics and Gynaecology revealed that ginger is especially effective in alleviating nausea and vomiting when pregnant. According to the study, women who took ginger experienced fewer and milder attacks of nausea.
ALSO READ: Is Fever an Early Sign of Pregnancy? Know From an Expert
Takeaway
If you’re struggling with nausea during pregnancy, you’re not alone. Simple foods like chaach, ginger, bananas, and rice can make a big difference. Listen to your body, eat small meals, and choose gentle, nourishing options. If your nausea is severe or lasts all day, talk to your doctor for more help.