Simple Ways to Ease Pregnancy Nausea (Realistic, Gentle & Evidence-Informed)

Nausea in the first trimester can feel all-consuming. Foods you normally love suddenly feel impossible, and even getting through the day can feel like an achievement. As someone who supports lots of women through early pregnancy - and has been through it myself - here are the gentle, realistic things that genuinely help.

And remember:

It’s okay to have off days. You don’t need to be perfect. Be kind to yourself.

🍽️ Eat Little and Often

Keeping your stomach from being completely empty can make a big difference.

Try:

• A cracker or oatcake before getting out of bed

• Eating small amounts every 2-3 hours

• Snack plates instead of larger meals

  
  

This helps stabilise blood sugar, reduce spikes and sudden waves of nausea.

🧀 Pair Carbs with Protein + Healthy Fats

Adding a little protein or fat slows down absorption and helps you feel more settled.

Easy pairings:

• Crackers with cheese or cottage cheese

• Oatcakes with nut butter

• Fruit with nuts

• Greek yoghurt with berries

• Hummus with pitta

  
  

Even small amounts help.

🫚 Use Ginger in Any Form You Can Tolerate

Ginger is one of the best natural options for nausea.

Try:

• Fresh ginger tea

• Mother Root ginger cordial with sparkling water - https://naturaldispensary.co.uk/1858_ginger-fiery-fresh-non-alcoholic-500ml JENWAL10 saves you 10%

• Ginger chews or biscuits

• Ginger shots if you prefer something stronger - I like juicing fresh ginger root with apple and lemon

  
  

If hot drinks worsen nausea, try it cold.

🥑 Include Vitamin B6-Rich Foods

B6 can help reduce nausea symptoms. Easy sources include:

• Bananas

• Avocado

• Poultry

• Salmon

• Sunflower seeds

• Potatoes

Small, regular amounts work well.

🍇 Fruit Is Completely Fine - Often Exactly What You Need

Many women crave juicy, hydrating fruit in early pregnancy - and that’s okay.

Think: grapefruits, oranges, kiwis, mango, apples, frozen berries.

If you’ve gone off greens, smoothies are an easy way to hide a handful of spinach and add protein powder.

🫒 Build Simple Snack Plates

On days where meals feel impossible, try:

• Crackers

• Cheese or cottage cheese

• Olives

• Fruit

• Nuts or seeds

  
  

Grazing can feel far more manageable than big meals.

☕️ Find Alternatives to Coffee + Hot Drinks

Coffee aversion is extremely common. Hot drinks in general can trigger nausea.

Gentle alternatives:

• Fresh ginger tea

• Peppermint tea

• Lemon in warm water

• Rooibos

• Chilled herbal teas

  
  

Sip slowly throughout the day rather than large amounts at once.

🤰 Remember: Food Aversions Are Protective

It might feel frustrating or random, but aversions (especially to meat, fish, eggs, strong smells, or coffee) are thought to help protect both mum and baby from potential bacterial infections in early pregnancy.

You’re not doing anything wrong - your body is doing its job.

❤️ What Helped Me in My First Trimester

From my own recent experience, these were genuinely helpful:

• Breakfast as soon as I wake

• Crackers by the bed

• Eating something every 2-3 hours

• Mother Root ginger with sparkling water

• Grapefruit or kiwi (my biggest cravings)

• Smoothies when greens felt impossible

• Snack plates with crackers, cheese + olives

• Removing pressure to “eat perfectly”

• Resting whenever I could

• Allowing myself off days

  
  

This phase is temporary - and you will get through it.

🫶 When to Seek Support

If you can’t keep fluids down, are losing weight, or feel severely unwell, please speak to your GP or midwife. 

Ready for More Personalised Pregnancy Nutrition Support?

If nausea is affecting your day-to-day or you’d love tailored guidance throughout your pregnancy, you can book a 1:1 consultation with me here. I’d love to support you through this stage in a way that feels gentle, realistic and reassuring.

Jen Xx