Mother and Baby

15 snacks and drinks to help ease your morning sickness

Section: Morning sickness

Morning sickness can be an exhausting and debilitating side effect of pregnancy, but for a healthier alternative to that packet of Skips, try one of the snacks and drinks below... Thank us later! 

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Nairn’s Muesli Oat Breaks, £1.69

Wrapped in handy packs of two biscuits, these oat cakes provide slow release energy – important for preventing dips in your sugar levels which has been linked to morning sickness. A perfect mid-morning snack.
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Rachel’s Organic Greek Style Honey Yogurt, £2

Easily digestible, stomach-friendly foods such as yogurt are said to help both line your stomach and neutralise any upsetting stomach acids before you go to sleep. Yogurt is also high in protein and complex carbohydrates, which can help reduce nausea so eat some before you go to sleep.
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Veronica’s vegetable crisps, 79p

Sometimes the only thing that will make you feel less queasy is a salty hit of crisps. For a healthy version with the same savoury crunch, try the Roast Tomato & Spanish Paprika flavour vegetable crisps from Veronica’s.
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Vita Coco Coconut Water, £2.15

Coconut water contains naturally occurring electrolytes – these are salts in the body that are needed for sending electrical impulses round the body. They're lost when you become dehydrated – often from throwing up – so rehydrate with coconut water.
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Trail mix

According to Renee Maguire, founder of Raw Chi Food, making up a trail mix to snack on is a great remedy for morning sickness. She recommends mixing up one cup each of goji berries, raisins, sunflower and pumpkin seeds. Goji berries have been used in traditional Chinese medicine for centuries as a remedy for morning sickness.
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The high water content in melon makes it a tasty snack if you’re not feeling well and need to rehydrate. Try freezing chunks of melon and eating like an ice lolly to help you cool down.
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Primal Kitchen Brazil nut and cherry bar, £1.49

When you’ve got morning sickness, breakfast may not appeal, but skipping it could make it worse. Try taking some cereal bars in your handbag to nibble on during your commute to work. We like Primal Kitchen Coconut & Macadamia bars, each cold-pressed bar contains no more than five ingredients and are free from gluten, refined sugar, soy, vegetable oil, additives, preservatives, and colourings.
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Sun-Pat Cashew Nut Butter, £2.42

Smear some of this on a cracker or oatcake for a tasty energy boost – it makes a change from the usual peanut butter spread. Cashews are rich in the mineral copper, which is needed in the creation of melanin, the pigment that gives hair and skin its colour – so perfect for boosting pregnancy skin and hair.
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MOMA Bircher Muesli (4 pack), £2.99

Lighter than porridge, but still healthy and low fat, bircher muesli is a great source of wholegrains, and the probiotic yoghurt helps ensure you have a healthy digestive system. Keep a couple of these yogurt pots in the fridge at work.
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BerryWhites Lemon and Ginger drink, £1.59

The benefits of ginger for settling the stomach have been known for hundreds of years – it has an anti-nausea effect as it contains compounds that calm over-active stomach contractions. Try this refreshing lemon and ginger drink from BerryWhites, which also contains antioxidant-boosting acai berry and white tea.
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Eating either fresh or dried figs will boost your levels of magnesium, an important element that can help to reduce nausea and morning sickness.
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Urban Fruit Banana pieces, £2.19

Sometimes eating large meal portions can trigger morning sickness – especially if you’re already feeling slightly nauseous when you eat. Instead, try eating smaller meals and snacks through the day. Bananas are a great snack for morning sickness as they’re rich in potassium, which you can lose if you’re throwing up regularly. Best of all? These dried banana pieces won’t go brown and soggy if left at the bottom of your bag.
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Edamame beans

Like figs, edamame beans (sometimes known as soy beans) are rich in magnesium, a deficiency of which has been linked to morning sickness. So even if you have to bypass the sushi next time you go to Itsu, you can still pick up a pot of salty edamame beans to munch on to ease morning sickness.
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Doves Farm Stem Ginger Cookies, £1.59

It’s an old favourite, but you really can’t beat ginger cookies for morning sickness. Just don’t go crazy as they do contain sugar. These cookies from Doves Farm are gluten-free, organic and fair trade. *Polishes halo*.
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Dry toast

If all else fails and you’re really struggling to keep any food down, a bit of dry toast with no spread on could help. Opt for wholemeal bread as the fibre boost can help ease a sluggish digestion during pregnancy and it will release sugars slowly so you can keep your energy up all morning.

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