The 11 best recipes for getting rid of nausea during pregnancy

Congratulations you are pregnant! An exciting time begins. For many expectant mothers, however, the joy of early pregnancy is clouded. Nausea is now her constant companion. An empty stomach often makes the symptoms worse. But what to eat when you feel so bad? Here you will find 11 recipes that can help you with nausea during pregnancy.

In this article you will learn:

  • why pregnant women are often so sick, especially at the beginning.
  • why you should try to eat something despite the sickness of pregnancy.
  • which dishes you like now and could do you good.

Nausea and Diet During Pregnancy

If you are pregnant and have nausea, you are not alone: ​​almost three quarters of women struggle with it in early pregnancy. The symptoms are usually limited to the first trimester, i.e. the first trimester of pregnancy. But that doesn’t have to be the case: some pregnant women are not bad at all, while others even vomit regularly until they are born. The “morning sickness” is limited in many women by the way not only to the breakfast, but extends to the whole day.

If you find your nausea particularly troublesome or if you vomit several times a day, it could be a severe form of pregnancy sickness (hyperemesis gravidarum). Consult your gynecologist. He will recommend pregnancy-compatible treatment.

The causes of pregnancy sickness are not fully understood. This could be due to the hormone beta-HCG (chorionic gonadotropin), which the body produces in large quantities, especially at the beginning of pregnancy. But estrogen and progesterone , two other hormones that are supposed to ensure a smooth pregnancy, are also discussed as culprits.

Often the smell or even the sight of certain foods is enough to induce nausea and, not infrequently, nausea in pregnant women. Which food it is is very individual. Eating nothing is also not a solution: an empty stomach causes the blood sugar level to drop, which tends to make the symptoms worse. You should therefore also have a bite to eat if you have pregnancy sickness. Instead of three large meals, experts recommend eating several small meals throughout the day. We have put together further tips against pregnancy sickness in a separate article for you.

Delicious recipes to help with nausea during pregnancy

The following dishes are particularly suitable for nausea during pregnancy, as they

  • Contains ingredients that can help relieve nausea (such as ginger or almonds)
  • have valuable carbohydrates that pregnant women often tolerate better when they are sick or
  • be prepared in a way that is gentle on the stomach .

However, the recipes are only intended as suggestions – there is unfortunately no guarantee that they will improve your nausea. Listen to your feelings: If you feel sick when thinking about a dish or food, then stay away from it. Your body now knows best what is good for you and your baby.

By the way, you can basically eat anything that is appetizing for you and cannot harm your baby (you can find an overview of foods that are not recommended here ). However, fatty, deep-fried, fried or spicy food can also irritate the stomach, while starchy foods such as (whole-grain) cereal products, potatoes, sweet potatoes and rice are now better tolerated.

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Recipes for breakfast

Overnight oats with almonds and blueberries (vegetarian / vegan)

Chewing almonds is an old midwife’s trick against pregnancy sickness. Oatmeal is stomach-friendly power packs full of healthy carbohydrates and protein.

Breakfast for nausea during pregnancy: overnight oats with almonds and blueberries


  • 50 g of oatmeal
  • 1/2 cup milk or milk substitute (e.g. soy milk)
  • 1 EL Maple syrup
  • 1/3 Naturjoghurt Tax
  • 3 tbsp crushed almonds
  • 40 g fresh blueberries


  1. Put the oat flakes in a sealable container – e.g. a mason jar.
  2. Mix the milk and maple syrup in a small bowl.
  3. Add the mixture to the oatmeal. Close the jar and place in the refrigerator overnight.
  4. In the morning, pour the yoghurt, almonds and blueberries on top.

Banana muffins with oat flakes (vegetarian / vegan)

Oatmeal and bananas are particularly gentle on the stomach. Bananas also contain vitamin B6, which can help reduce nausea. Cinnamon is said to cause labor under certain circumstances. To do this, however, you would have to eat far larger amounts.


  • 1/3 cup melted coconut or olive oil
  • 1/2 cup maple syrup (optionally also honey)
  • 2 Eggs
  • 3 ripe, medium-sized, mashed bananas
  • 1/4 cup milk or milk substitute (e.g. almond milk)
  • 1 teaspoon of baking powder
  • 1 TL Vanilleextrakt
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1 3/4 cups whole wheat flour
  • Set aside 1/3 cup of oatmeal plus some for the topping
  • 1 teaspoon of coarse sugar, e.g. raw cane sugar as a topping


  1. Preheat the oven to 165 degrees.
  2. Grease muffin baking tins if necessary.
  3. Mix the vegetable oil and maple syrup in a large bowl, add the eggs and stir well. Then mix in the bananas, milk, baking powder, vanilla extract, salt and cinnamon.
  4. Add the flour and oatmeal and stir with a large spoon.
  5. Pour the mixture evenly into the baking tins until they are about two-thirds full. Sprinkle the muffins with a teaspoon of oat flakes and a teaspoon of cane sugar as a topping.
  6. Bake the muffins for 20 to 25 minutes. If you stick a toothpick in it and it comes out clean, you know the muffins are ready.
  7. Allow the muffins to cool and then carefully remove them from the edge of the pan with a butter knife.

Recipes for main courses


Mint can relieve nausea, wholegrain wheat tortillas are starchy and are often well tolerated by an empty stomach. The meat provides you with valuable protein.


  • 1 Taxes Naturjoghurt
  • 1 large clove of chopped garlic
  • 1 small bunch of mint, roughly chopped
  • 500 g diced, cooked chicken breast
  • 4 large whole wheat tortillas
  • 3 lettuce leaves, washed
  • salt
  • Pfeffer


  1. Mix the yogurt, garlic, and mint in a medium bowl. Salt and pepper to taste.
  2. Add the chicken breast and mix well.
  3. Place a lettuce leaf on each tortilla and put a quarter of the mixture above on each. Roll up the tortilla – done.

chicken broth

If you vomit frequently, chicken broth makes up for the lack of fluids and minerals.


  • a soup chicken weighing around 1.5 kg
  • 3-4 carrots, peeled and halved
  • 2 white beets
  • 2 celery stalks, halved
  • 2 onions, quartered
  • 1 clove of garlic, halved
  • 1 teaspoon peppercorns
  • 2 bay leaves
  • 2-3 fresh sprigs of thyme


  1. Remove the chicken’s innards.
  2. Put the chicken in a large saucepan with the rest of the ingredients.
  3. Fill the saucepan with water until the chicken is covered. Bring to the boil with the lid on. Reduce the heat and simmer for about an hour and a half, until the chicken is cooked through.
  4. Take the chicken out of the broth and let it cool down. Pour the broth through a fine sieve or cloth to remove vegetables and herbs from the broth.
  5. Remove the meat from the chicken with your fingers and use it as an insert or otherwise.
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Pumpkin risotto (vegetarian)

Pregnant women should actually avoid raw milk products. Raw milk cheese is not just raw milk cheese: Long-matured varieties such as Parmesan are also allowed during pregnancy. Parmesan even contains a lot of calcium, which is particularly needed during pregnancy. In addition, the rice contained is gentle on the stomach. If you do not get on well with onions and garlic, just leave them out!


  • 15 g Butter
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 crushed garlic cloves
  • 6 mushrooms, cut into strips
  • 1 1/2 cups risotto rice
  • 400 g pumpkin meat (e.g. butternut), diced
  • 3 to 4 cups of vegetable broth
  • 1/2 cup of grated parmesan cheese
  • salt
  • Pfeffer


  1. Heat the butter and olive oil in a large saucepan.
  2. Sauté the onion and garlic. Add the rice and stir until the rice is coated with the butter-oil mixture. Cook for 1 minute.
  3. Add the pumpkin and mushrooms and pour a cup of broth over them. Simmer while stirring until the liquid is absorbed.
  4. Now add one cup of broth at a time in this way, until all the liquid is soaked in after about 20 minutes.
  5. Add the parmesan and season with salt and pepper to taste.

Carrot and ginger soup (vegan)

If the smell of onions and garlic makes you feel sick, just leave them out.


  • 1 tbsp olive oil
  • 1 cup of onions, chopped
  • 3 cloves of garlic, chopped
  • 2 heaping cups of carrots, chopped
  • 1 1/2 teaspoons of grated ginger
  • 1 tbsp apple cider vinegar
  • 3 to 4 cups of vegetable broth
  • Salt and pepper to taste
  • 1 TL Maple Syrup


  1. Heat the olive oil in a large saucepan over medium heat. Add the onions and cook with salt and pepper until they are soft. Stirring occasionally. Add garlic and carrots and cook for 8 minutes, stirring occasionally.
  2. Stir in the ginger, add the apple cider vinegar and then the vegetable stock. Reduce the temperature and simmer until the carrots are soft (approx. 30 minutes).
  3. Let cool a little and then put in the blender until you get a smooth mass. Add maple syrup to taste.

Recipes for side dishes

Sweet potato fries (vegan)

Sweet potatoes are low in fat, starchy, and high in fiber. It also contains many vitamins.


  • 3 medium-sized sweet potatoes
  • 1 tbsp corn starch
  • 1/2 teaspoon fine sea salt
  • 2 tbsp virgin olive oil


  1. Preheat the oven to 220 degrees (convection). Line two baking sheets with baking paper.
  2. Peel the sweet potatoes and cut into strips about 0.5 cm wide. All strips should be about the same thickness. Spread the fries on the two baking trays.
  3. Sprinkle the sweet potato fries with cornstarch and salt and shake gently until they are evenly covered. Drizzle the olive oil over the fries and shake again until they are lightly covered with oil. The cornstarch powder should no longer stand out.
  4. Spread the fries on the trays so that they don’t touch. Bake for 20 minutes, then take out the trays and turn the fries over (using a spatula, for example).
  5. Slide the trays back into the oven, placing the tray that was previously on the bottom now on top. Bake for 10 to 18 minutes until the fries are crispy. This goes well with ketchup, mayonnaise (without a raw egg!), An avocado or yoghurt dip.
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Hummus (vegan)

Chickpeas are healthy powerhouses: They are full of valuable carbohydrates, contain protein, fiber, vitamins and important minerals such as iron.


  • 1 can of chickpeas
  • 60 ml freshly squeezed lemon juice
  • 60 ml Sesampaste (Tahini)
  • 1 small clove of garlic, chopped
  • 2 tbsp virgin olive oil
  • 1/2 teaspoon ground cumin
  • salt
  • 2-3 tbsp water
  • ground paprika for serving


  1. Wash the chickpeas and puree them in a bowl with the sesame paste, lemon juice, garlic, olive oil and cumin.
  2. Dilute the now very thick mass with water as required until the desired consistency is achieved.
  3. Salt to taste, pour some paprika powder and olive oil over it. Served with whole grain bread, hummus is a delicious nutritional bomb!

Recipes for drinks

Green iced tea with ginger and lemon (vegan)

Ginger is often recommended against pregnancy sickness. It is true that one hears again and again that ginger can promote labor, but according to experts it can be taken in the usual dosage in all phases of pregnancy. If you are unsure or have a high-risk pregnancy, check with your gynecologist.


  • 7 grams of green tea leaves
  • 1/4 cup lemon juice
  • 1/4 Tasse Granatapfelsirup
  • 3/4 cup ginger syrup


  1. Brew the tea leaves with 3.5 cups of hot (not boiling) water for 5 minutes.
  2. Strain the liquid and stir in lemon juice, pomegranate and ginger syrup.
  3. Add 8 cups of cold water and let cool in the refrigerator. Serve with ice.

Lemonade (vegan)

Lemon can help relieve nausea. But you shouldn’t treat yourself to too much at once: the acid contained could otherwise irritate the stomach. For this reason, you shouldn’t drink the soda on an empty stomach.


  • 6 lemons
  • 1 cup of sugar
  • 6 cups of cold water


  1. Juice the lemons and mix with the sugar and water.
  2. Add ice cubes and garnish with peppermint leaves.

Ginger tea (vegetarian / vegan)

As you already know, ginger helps some pregnant women with nausea. Are you one of them? Just try!


  • 1 small bulb of ginger (about 4 centimeters)
  • water
  • Honey to taste


  1. Cut the unpeeled ginger tuber into small slices and place the pieces in a cup.
  2. Pour hot water over them and sweeten with honey to taste.

The best recipes for nausea in pregnancy

Most pregnant women initially experience pregnancy sickness . The taste, smell, or even the sight of food is now causing an upset stomach. Which foods trigger or worsen the malaise varies from woman to woman and from pregnancy to pregnancy. Always listen to your body and avoid foods that make you sick.

There are no recipes or dishes that are guaranteed to help pregnant women with nausea. However, some foods can have a beneficial effect – such as ginger, mint, lemon or almonds – or tend to be better tolerated in the case of “morning sickness” – for example starchy foods. Our simple and quick recipes have taken this into account and provide you with healthy nutrients and vital substances!

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