pragnent-women-banner

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

Severe-nausea-icon
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.

week-of-pragnancy
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.

sun-svg-icon
Despite the name, morning sickness can happen anytime

– day or night.

pragnancy-icon
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

cross-icon
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.

eat-medicine
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
healthy-mini-meals

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

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position