Foods To Eat In The First Trimester For Nausea | Settle Your Stomach Gently

Nausea in the first trimester can feel random. One minute you’re fine, the next you’re queasy from a smell, a warm room, or an empty stomach. Food can help, but only if you pick the kind your body will tolerate right now.

This article sticks to practical food choices that tend to sit well, plus ways to time meals so nausea backs off instead of building. You’ll also get food-safety reminders that matter during pregnancy, and clear signs that it’s time to call your clinician.

Why First-Trimester Nausea Often Gets Worse On An Empty Stomach

In early pregnancy, nausea often spikes when your stomach is empty. Long gaps between meals can lead to a hollow, acidic feeling that sets off gagging or dry heaves. Many people also notice nausea first thing in the morning, before eating or drinking anything.

Blood sugar dips can add to it. So can strong smells and warm, greasy foods. The goal is steady intake: small amounts, often, with a mix of easy carbs and a little protein.

Two Rules That Make Food Easier To Keep Down

• Eat before you feel hungry. A few bites every 1–3 hours often beats three full meals.
• Keep food plain and cool when smells set you off. Cold or room-temp foods give off less aroma than hot foods.

Foods To Eat In The First Trimester For Nausea When Nothing Sounds Good

If most foods sound awful, start with “neutral” options that don’t smell strong, don’t feel greasy, and don’t hit your stomach like a brick. Pairing a small carb with a small protein can help nausea and keep you from crashing later.

Dry, Starchy Foods That Calm The First Wave

These are the classics for a reason. They’re low odor, easy to nibble, and gentle when your stomach feels jumpy.

• Plain crackers
• Dry toast or a bagel
• Pretzels
• Plain rice
• Oatmeal made thick (not runny)
• Cold cereal that stays crisp

Tip: Keep crackers at your bedside. A few bites before standing up can take the edge off morning nausea.

Protein In Small Doses To Keep Nausea From Rebounding

Protein can help you feel steadier between snacks. Big portions can feel heavy, so keep it small and simple at first.

• Greek yogurt (plain or lightly sweetened)
• String cheese or mild cheese slices
• Eggs cooked plainly (scrambled, hard-boiled)
• Nut butter on toast
• Roasted chicken pieces (cool or room temp)
• Edamame or tofu if those sit well for you

If dairy turns your stomach, try a non-dairy yogurt or switch to eggs, tofu, or a small handful of nuts.

Ginger And Peppermint Options Many People Tolerate

Some people find ginger helpful for nausea. It can be easier to handle in mild forms.

• Ginger tea (light, not overly spicy)
• Ginger chews made with real ginger
• Grated ginger stirred into warm water with a bit of honey
• Peppermint tea (if it doesn’t trigger reflux for you)

For clinical guidance on nausea and vomiting in pregnancy, see ACOG’s patient FAQ on morning sickness.

Hydration Foods That Count When Water Feels Impossible

When nausea is strong, plain water can taste metallic or make you gag. Hydration still matters, so it helps to think beyond a glass of water. Aim for frequent sips, and use foods with fluid built in.

Fluids That Often Go Down Easier

• Ice chips or crushed ice
• Cold sparkling water (if bubbles don’t bother you)
• Weak tea, served cool
• Broth or clear soup
• Oral rehydration solution when vomiting is frequent
• Watered-down juice in small sips

Try drinking through a straw or from a covered cup. It can cut down smell and make sipping feel less like a task.

Food With Built-In Fluids

• Watermelon, grapes, oranges
• Cucumber slices
• Applesauce
• Yogurt
• Soup with noodles or rice
• Smoothies blended thick, sipped slowly

UK guidance on managing nausea in pregnancy also notes simple approaches like small, frequent meals and ginger. See NHS guidance on vomiting and morning sickness.

Foods That Often Trigger Nausea And Better Swaps

Triggers vary, but many people share a few common “nope” foods during the first trimester. You don’t need to force foods that make you gag. Swapping textures and temperatures can make a big difference.

Common Triggers

• Greasy, fried meals
• Spicy foods
• Strong-smelling hot foods (fish, onions, certain meats)
• Large portions
• Foods that are too sweet on an empty stomach

Swaps That Often Feel Gentler

• Cold chicken or turkey in a plain sandwich instead of hot, greasy meat
• Baked potatoes instead of fries
• Plain noodles with a little olive oil instead of spicy pasta sauce
• Fruit or yogurt instead of frosting-heavy desserts
• Small snack plates instead of one big meal

One more angle: smell. Cold foods usually smell less than hot foods, so chilled options can be a quiet win when cooking odors set you off.

Food Options By Symptom Pattern

Not all nausea feels the same. Some people feel worst first thing in the morning. Others get hit in the late afternoon. Some can’t stand warm food. Use this table as a pick-list, then keep a few “safe” items stocked so you’re not forced into a smell-heavy meal when you’re already queasy.

What’s happening	Foods that often help	How to use them
Empty-stomach nausea	Crackers, dry toast, plain cereal	Nibble before getting up, then eat again within 30–60 minutes
Queasy after long gaps	Half a banana, applesauce, oatmeal	Set a snack rhythm: small bites every 2–3 hours
Smells trigger gagging	Cold yogurt, chilled fruit, sandwiches	Choose cold or room-temp foods; keep kitchen odors low
Acid or reflux feeling	Plain rice, baked potato, oatmeal	Keep foods bland; avoid lying down right after eating
Vomiting after liquids	Ice chips, small sips of oral rehydration solution	Sip slowly; try fluids between snacks instead of with meals
Metallic taste	Cold citrus, tart apples, ginger tea	Rinse mouth, then try tart fruit or light ginger
Can’t face meat	Eggs, tofu, yogurt, nut butter	Use small protein portions; keep flavors mild
Nothing stays down late day	Broth with noodles, plain crackers, popsicles	Go simple; keep portions tiny; prioritize fluids
Carbs help but you crash later	Crackers + cheese, toast + nut butter	Add a small protein to the carb snack

Building A Nausea-Friendly Plate Without Overthinking It

When nausea is active, your “ideal” diet may not be realistic. That’s fine. Think short-term and steady. A few basic parts can cover most needs while still feeling gentle.

Use This Simple Mix

• One carb: crackers, toast, rice, oats, noodles
• One protein: yogurt, eggs, cheese, tofu, nut butter
• One fluid: broth, cold tea, ice chips, diluted juice

Keep portions small. If your stomach settles, you can build from there with vegetables, beans, and fuller meals.

Gentle Add-Ons That Improve Nutrition Without Adding Drama

• Blend spinach into a smoothie if green flavor doesn’t bother you
• Add chia or ground flax to yogurt for texture and fiber if tolerated
• Use fortified cereal for a simple way to add iron and folate
• Stir peanut butter into oatmeal for extra calories when weight loss is a concern

If nausea is intense or you’re losing weight fast, a clinician may want to screen for hyperemesis gravidarum. See RCOG’s patient information on pregnancy sickness and hyperemesis for warning signs and treatment basics.

Food Safety Choices That Matter In Early Pregnancy

Nausea can push you toward ready-to-eat foods like deli items, cold salads, or soft cheeses. During pregnancy, some of those choices carry a higher foodborne-illness risk. That doesn’t mean you need to live on crackers. It means choosing safer versions.

Safer Picks When You Want Convenience

• Pasteurized dairy
• Fully cooked meat and eggs
• Hot leftovers reheated until steaming
• Washed produce
• Canned beans and soups heated through

For a clear list of safer swaps, see CDC guidance on safer food choices for pregnant people.

A One-Day Eating Rhythm Many People Tolerate

This isn’t a perfect plan. It’s a structure you can steal. The point is to keep your stomach from going empty, keep fluids steady, and add protein in small amounts.

Time	What to try	Notes
Before getting up	2–4 crackers	Stay seated a minute, then stand slowly
Breakfast	Toast + nut butter	Add a few sips of cool tea after eating
Mid-morning	Greek yogurt or applesauce	If smells bother you, keep it chilled
Lunch	Plain rice + egg	Small portion; stop before you feel full
Mid-afternoon	Fruit + a handful of nuts	Swap fruit for crackers if tart tastes trigger nausea
Dinner	Broth with noodles	Keep it mild; take breaks between bites
Evening	Frozen popsicle or ice chips	Use when liquids feel hard to tolerate

When Food Isn’t Enough And You Should Call A Clinician

Mild nausea is common. Still, there are times when you need medical care. Call your clinician promptly if any of these are happening:

• You can’t keep fluids down for most of the day
• You’re peeing less than usual, or urine is dark
• You feel faint, confused, or weak when standing
• You’re vomiting blood, or you have strong stomach pain
• You’re losing weight quickly
• You have a fever along with vomiting

Bring details to the appointment: how often you vomit, what you can keep down, and which smells or foods trigger nausea. That info can guide treatment choices.

Stocking A “Safe Foods” Mini List For Tough Days

When nausea hits, decision fatigue is real. Keeping a short list of go-to foods can help you eat without debate. Pick five to ten items you can usually handle and keep them within reach.

Starter List You Can Customize

• Crackers or pretzels
• Toast or bagels
• Greek yogurt
• Applesauce cups
• Rice cups or plain noodles
• Broth
• Frozen fruit for smoothies
• Ginger tea
• Ice pops

If you can keep down prenatal vitamins only with food, try taking them with your most reliable snack and a few sips of a tolerated drink. If the vitamin itself triggers nausea, tell your clinician. A switch in timing or formulation can help.