What to eat when pregnant and nauseous, and nothing sounds good

Some days in early pregnancy, the thought of a real meal is too much. That’s common, and it’s okay for a while to eat whatever stays down. These are the food habits ACOG suggests, plus a few gentle ideas for days when nothing sounds good.

Is it normal to feel this sick?

Yes. Nausea and vomiting are common in early pregnancy, and they usually don’t harm you or the baby.

ACOG says some people feel sick for a short time each day, while others feel it for hours. A severe form, called hyperemesis gravidarum, happens in up to 3% of pregnancies and needs treatment.

What can I eat first thing in the morning?

Dry toast or a few crackers, before you get out of bed.

ACOG suggests this so you aren’t moving around on an empty stomach. Keep a sleeve of crackers on the nightstand and nibble a few, then get up slowly.

How often should I eat?

Little and often, about five or six mini meals a day.

The aim is to never let your stomach get fully empty. Small, frequent bites of nuts, fruit or crackers between meals count. You don’t need to sit down to a full plate.

What foods are easiest to keep down?

Plain, low-fat foods, like bananas, rice, applesauce, toast and tea.

ACOG mentions this “BRATT” group because it’s low in fat and easy to digest. If none of it appeals, try something else. ACOG puts it simply: the goal is to find foods you can eat that stay down.

How do I get protein when nothing sounds good?

Add a little to each meal, in whatever form you can face.

ACOG suggests protein at every meal and lists easy non-meat options:

• Dairy: milk, yogurt and even ice cream
• Nuts and seeds: including almond butter and peanut butter
• Protein shakes: handy when chewing feels like too much

Pick pasteurized milk, yogurt and ice cream. The CDC lists those as the safer choices in pregnancy.

What should I drink?

Water, in small sips through the whole day.

ACOG suggests 8 to 12 cups a day in pregnancy, and drinking before you feel thirsty. Running low on fluids can make nausea worse. If water tastes bad, ACOG suggests chewing gum or sucking on hard candy.

Does ginger help?

ACOG lists ginger as worth trying, but the overall evidence for any one remedy is thin.

ACOG suggests ginger tea made from fresh-grated ginger, ginger candies, or ginger ale made with real ginger. A 2015 Cochrane review found no high-quality evidence for any single remedy for pregnancy nausea. That doesn’t mean they don’t work, only that the studies aren’t strong yet. Ask your OB or midwife before taking ginger capsules or any other supplement.

What if smells set me off?

Stay away from them where you can, and let air move through the kitchen.

ACOG notes that smells that never bothered you before can now trigger nausea. Use a fan when you cook, or ask someone else to cook for a while.

Do I still need to think about food safety?

Yes. Easy, cold foods are still on the list to check.

Cold deli meat should be heated until steaming hot, and soft cheeses should be pasteurized. Eggs should be cooked until the yolk and white are firm. See foods to avoid while pregnant for the full reasons.

How does Imi help?

Ask Imi for something small and gentle, and turn the numbers down when you need to.

Imi’s pregnancy focus keeps foods to skip off your plan and shows the reason on any recipe that has one. Calories don’t step up until week 14, so there’s no extra amount to chase in the first trimester. On harder days, “show fewer numbers” keeps the plan and the food-safety notes and hides most of the counting.

Your OB or midwife decides about prenatal vitamins and any medicine for nausea. ACOG notes there are treatments, so don’t wait it out if it’s wearing you down. See how Imi plans for pregnancy or the foods to skip list.