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Managing Morning Sickness

April 9, 2025 Women

Feeling queasy?

It might be one of the first signs of pregnancy.

Morning sickness—also called Nausea and Vomiting of Pregnancy (NVP)—is very common, so you’re not alone!

morning-sickness

Morning Sickness Facts

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Severe nausea and vomiting is called hyperemesis gravidarum (HG).

If you lose 5% or more of your body weight and become dehydrated, you may need medical care, including IV fluids.

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It usually starts before the 9th week of pregnancy

and fades by the 14th week. For some women, it lasts longer – even the whole pregnancy.

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Despite the name, morning sickness can happen anytime

– day or night.

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There’s a silver lining!

Studies show it may lower the risk of miscarriage by 50-75%.

What to Eat and Drink

Eat What Sounds Good

Some women find that crackers and soda help, while others prefer a bean burrito. Try to choose nutritious foods when you can, but don’t worry if your diet isn’t perfect. Once nausea improves, you can focus on eating healthier.

Don’t Skip Meals

An empty stomach can make nausea worse. Eat small meals and snacks throughout the day.

Keep easy-to-grab foods in your purse or car, like:

  • Crackers
  • Cereal
  • Dried fruit
  • Granola or protein bars
  • Pretzels
Stay Hydrated

Dehydration is dangerous for both you and your baby. Try to drink at least eight glasses of fluids daily.

helpfull-drinks

Helpful drinks include:

  • Lemonade
  • Water or sparkling water with lemon or lime
  • Ginger ale or ginger tea
  • Lemon-lime soda

You can also get fluids from foods like:

  • Ice chips or popsicles
  • Soups
  • Fruits (strawberries, oranges, grapes, melons, peaches)
  • Veggies (cucumber, zucchini, lettuce, bell peppers, celery, cabbage)
  • Dairy (yogurt, cottage cheese)

If you’re vomiting, eat foods high in potassium, like:

  • Bananas
  • Oranges or orange juice
  • Papaya and mango
  • Yogurt and cottage cheese
  • Beans (pinto, white beans, lentils)
  • Tomato sauce, potatoes, sweet potatoes, avocado, and spinach
  • Coconut water or electrolyte drinks

Managing Triggers

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Avoid Strong Smells

Pregnancy can make your sense of smell extra sensitive. Smells you used to like may now cause you to run for the restroom.

Some scents that might trigger nausea include:

  • Cooking odors
  • Perfume or cologne
  • Cleaning products and air fresheners
  • Cigarette smoke (which is harmful during pregnancy)
Get Plenty of Rest

Lying down in a quiet, dark room or taking a short nap can help ease nausea.

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More Tips for Easing Nausea
  • Drink fluids between meals, not with them.
  • Have a bedtime snack to keep your stomach from getting empty overnight.
  • Keep crackers or dry cereal by your bed and eat a few before getting up.
  • If your prenatal vitamin makes you nauseous, take it at bedtime or ask your provider about other options.
  • Avoid greasy and spicy foods if they make you feel worse.
  • Keep a food diary to track what helps and what doesn’t.
  • Contact your healthcare provider if you’re losing weight.
Quick and Healthy Mini Meals

These snacks are easy to digest and packed with nutrients:

  • Cottage cheese with peaches, mango, or papaya
  • Baked potato with cheese
  • Spinach salad with tomatoes and beans
  • Smoothie with yogurt and bananas or strawberries
  • Hot cereal with milk
  • Overnight oats with milk and yogurt
  • Chicken tortilla soup with avocado
  • Bean dip with avocados or guacamole
  • Avocado stuffed with tuna salad
  • Lentil soup
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Managing morning sickness can be tough, but small changes can make a big difference.

Listen to your body, rest when needed, and don’t hesitate to reach out to WIC for support!

REFERENCES

National Institutes of Health. (2016, September 26). NIH study links morning sickness to lower risk of pregnancy loss. U.S. Department of Health and Human Services.
https://www.nih.gov/news-events/news-releases/nih-study-links-morning-sickness-lower-risk-pregnancy-loss

Mayo Clinic Staff. (2022, March 10). Is nausea during pregnancy a good sign? Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/nausea-during-pregnancy/faq-20057917

American College of Obstetricians and Gynecologists. (2023). Morning sickness: Nausea and vomiting of pregnancy.
https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy

Kubala, J. (2020, August 9). 19 water-rich foods that help you stay hydrated. Healthline.
https://www.healthline.com/nutrition/19-hydrating-foods#TOC_TITLE_HDR_19

Kubala, J. (2020, June 22). 14 healthy foods that are high in potassium. Healthline.
https://www.healthline.com/nutrition/high-potassium-foods#TOC_TITLE_HDR_6

Author: Bridget Swinney, MS, RDN

Feeding a 6-7 Month Old

Feed solids with a spoon and from a bowl, never from a bottle.

Feeding a 10-12 Month Old

Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.

Feeding a 8-9 Month Old

Feed solids with a spoon. Never put cereal in a bottle.

Tips

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Breast milk and formula feeding:

Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.

As they grow babies can hold more milk, so feedings may become further apart and take less time.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Start offering whole milk when your baby is one year old.

The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.

feeding solid foods

Feeding solid foods:

Wait to offer solid foods until your baby:

  • Can sit up and hold up their own head.
  • Opens their mouth when they see food.
  • Can close their lips around a spoon.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.

Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker.  Watch your baby for any reaction for the next 2 hours.

Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.

All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.

Feeding Cues

Feeding a 4-5 Month Old

Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.

Feeding a 0-3 Month Old

Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.

Growth Spurts

Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.

Growth spurts can happen at any time, and every baby is different.

They often happen at these ages:

two-three-weeks

2 to 3 Weeks

6 Weeks

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3 Months

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6 Months

What foods can I get?

Authorized Food List
Authorized Food List

Where can I shop?