There is nothing quite like the excitement of a positive pregnancy test, followed almost
immediately by the very humbling reality of first trimester nausea. Whether it hits you at
6am or 11pm (despite the name, morning sickness doesn’t keep office hours), it has a
way of making the most exciting season feel really, really hard.
The good news: your body is doing exactly what it’s meant to, and there’s a lot you can
do nutritionally to support your body through it.

Eat before you’re hungry
An empty stomach almost always makes nausea worse. The goal is to never let yourself get to the point of feeling hungry, because by then it’s too late.
Small amounts, more often.
Keeping something simple on your nightstand (the postpartum nightstand snacks from my recipes work great here!) means you can eat before ever getting out of bed.

Pair your carbohydrates with protein or fat
Plain carbs may sound the most appetizing, but on their own they cause blood sugar
spikes, which is one of the main triggers for nausea. Adding a little protein or healthy fat helps keep things steadier.
A few things that are easy to tolerate and actually help: nut butter on toast, cheese and
crackers, a handful of nuts alongside whatever you’re eating, a smoothie with some
protein powder or nut butter blended in.

Be honest about your prenatal vitamin
Large prenatal vitamins taken on an empty stomach are a very common nausea trigger. Taking your prenatal with food or switching to a smaller capsule or a liquid form can make a real difference.

If you need to take a short break from your prenatal while nausea is at its worst, that’s
okay — your body has reserves to draw on. Getting back to it as soon as you’re able is
the priority.
Stay on top of hydration
Dehydration makes nausea significantly worse, but drinking a lot at once can feel
impossible when your stomach is already unsettled.Small, frequent sips work better than trying to get through a full glass at one time.
If plain water isn’t appealing, try sparkling water with a squeeze of lemon, coconut
water, or bone broth. Ice chips or frozen fruit can also offer hydration when just the thought of water makes you queasy.

Ginger genuinely helps
Ginger has real evidence behind it for nausea relief, not just anecdotal. It doesn’t work
for everyone, but it’s one of the first things worth trying since it’s safe, accessible, and
easy to incorporate.
Steep fresh ginger slices in hot water for a simple tea, add it to a smoothie, keep ginger
chews or candies on hand for when you’re out of the house, or try ginger-infused
sparkling water.
This season passes. Until then, be gentle with yourself. Your body is doing something
remarkable, and nourishing it even imperfectly is more than enough. It’s okay if this
feels like survival mode and you’re eating things you normally wouldn’t — eating something is always better than nothing.
This is also a great moment to lean on freezer meals, simple ready-made options, or
foods that require no preparation at all. Feed yourself whatever you can tolerate and give yourself full permission to do that without guilt.

And if this season feels like a lot to navigate on your own, I’d love to sit with you in it. A
Kitchen Table Consultation is a good place to start — we can talk through what’s
actually going to work for your body right now, without any pressure to have it all figured
out. [Book your session here →]

Chloe is a Certified Nutrition Consultant specializing in maternal and infant nutrition.
The information in this post is educational and does not constitute medical advice.
Always consult your healthcare provider with questions about your specific health
needs during pregnancy.