This article on nausea provides you with some really useful nutritional tips for nausea in pregnancy.

Nausea and vomiting are common signs of early pregnancy- for some people nausea can be quite crippling in the first few months – and even thereafter. For others it may not be as severe but it can still have a big impact on daily living. Some people hardly get a wave of nausea and wonder what all the fuss is about!

If you are really struggling with nausea, consult with your lead maternity carer (LMC). Uncontrolled nausea can lead to dehydration and needs to be managed carefully.

Some of these tips for nausea may be useful

  • Eat small snacks regularly if you can – often hunger can increase the symptoms of nausea.
  • Keep up with your fluids – try to keep sipping to prevent dehydration and drink fluids between meals, rather than with meals, to keep the stomach volume small
  • Drink some diluted fruit juice or other clear fluid every ½ – 1 hour to prevent dehydration
  • Try sucking ice, peppermints or barley sugar
  • Milk, yoghurt, fruit, biscuits, bread or fruit juice make excellent snack foods
  • Sometimes eating a small dry snack before you get out of bed can help in the morning – try dry crackers, white toast with only a little butter or margarine or plain biscuits
  • Avoid fried, fatty foods or highly spiced foods
  • Wear loose-fitting clothes and sit upright after eating
  • If the smell of cooking is offensive, eat cold food or go for a walk prior to the meal, or ask someone else to cook
  • Try nibbling on potato chips – even though they are high in fat they help to soak up excess saliva and replace the sodium and potassium you lose through vomiting
  • Eat what you like even if your cravings seems a bit strange!


Reference: Ministry of Health. Food and Nutrition Guidelines for Pregnant and Breastfeeding Women, a background paper. 2006. Wellington. NZ Government.


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Fiona Boyle is a registered dietitian and nutritionist. She runs a private practice and gives nutrition advice to individuals and families to help meet their health needs and personal goals.

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