Foods that relieve nausea, heartburn and more in pregnancy

First-trimester nausea or the heartburn that hits after dinner can ruin your whole day. The good news: what you eat can help you relieve the most common pregnancy symptoms without reaching for medication.

According to the American College of Obstetricians and Gynecologists (ACOG), up to 80% of pregnant women experience nausea during the first trimester. Heartburn affects more than 50% in the third trimester, and constipation accompanies nearly one in four pregnancies. You’re not alone, and your diet can be a powerful ally.

Foods that help with pregnancy nausea

Nausea is probably the most well-known pregnancy complaint. Despite being called “morning sickness,” it can strike at any hour. These foods can help you manage it:

Ginger

Ginger is one of the most scientifically supported natural remedies for pregnancy nausea. A meta-analysis published in Frontiers in Public Health (Zhong et al., 2023) confirmed that ginger improves nausea symptoms with fewer side effects than conventional treatments, and poses no risk to the baby.

You can consume it in several ways:

• Ginger tea: grate a small piece into hot water and let it steep for 5 minutes.
• Ginger cookies or candies: convenient to carry in your bag.
• Fresh ginger in meals: works well in soups, stir-fries, and smoothies.

Vitamin B6-rich foods

Vitamin B6 (pyridoxine) helps reduce nausea. In fact, ACOG recommends it as a first-line treatment. You can find it in:

• Bananas
• Avocado
• Nuts (walnuts, almonds)
• Sunflower seeds
• Chicken and turkey

Simple, dry carbohydrates

When nausea is intense, sometimes the only thing you can keep down is bland food. Keep these on hand:

• Plain crackers or saltines
• Toast
• White rice
• Boiled potato or sweet potato

Cold or room-temperature foods

Strong cooking smells can make nausea worse. Try:

• Fresh fruit (watermelon, cantaloupe, frozen grapes)
• Cold yogurt
• Smoothies
• Cold salads
• Gelatin

Foods for heartburn during pregnancy

As the uterus grows and progesterone relaxes the esophageal sphincter, heartburn becomes a frequent companion in the second and third trimesters. According to the Cleveland Clinic, more than 50% of pregnant women experience it.

Plain yogurt and milk

Dairy can temporarily neutralize stomach acid. A glass of cold milk or a few spoonfuls of plain yogurt after a meal can help calm that burning feeling.

Banana and papaya

Bananas have an alkaline pH that counteracts acidity. Papaya contains papain, a digestive enzyme that eases digestion and reduces that heavy, bloated sensation.

Almonds

Chewing a handful of raw almonds after eating can relieve heartburn. Their calcium content and alkalizing effect make them an ideal post-meal snack.

Cooked vegetables and oatmeal

Oatmeal, brown rice, and cooked vegetables (squash, carrots, zucchini) are easy to digest and don’t trigger acid production.

Foods for constipation during pregnancy

Progesterone relaxes the intestinal muscles, slowing everything down. Add the iron supplements many pregnant women take, and you get a digestive system that needs extra help.

High-fiber fruits

• Prunes: the classic remedy. Two or three prunes on an empty stomach can make a real difference.
• Kiwi: a 2023 study published in The American Journal of Gastroenterology confirmed that two kiwis a day improve bowel frequency and stool consistency.
• Pears and apples with the skin on: the fiber in the skin supports healthy bowel movements.

Leafy greens

Spinach, chard, broccoli, and arugula provide fiber and magnesium, which helps with gut motility. Add them to salads, omelets, or green smoothies.

Whole grains and legumes

Whole wheat bread, oatmeal, lentils, and chickpeas are good sources of both soluble and insoluble fiber. If beans give you gas, choose gentler options (red lentils and chickpeas tend to be better tolerated than black beans) and cook them well with cumin or bay leaves to reduce bloating.

Hydration

Fiber without enough water can actually make constipation worse. The WHO recommends that pregnant women consume at least 2.3 liters of fluids per day. It doesn’t have to be just water: mild herbal teas, broths, and high-water fruits (watermelon, cucumber) count too.

Foods for fatigue and leg cramps during pregnancy

The extreme tiredness of the first trimester and the nighttime leg cramps of the third also have allies on your plate.

For fatigue: iron

Iron-deficiency anemia is one of the main causes of pregnancy fatigue. According to the WHO, it affects about 40% of pregnant women worldwide. Include in your diet:

• Lean red meat
• Lentils and chickpeas
• Cooked spinach and chard
• Quinoa
• Pumpkin seeds

Pair iron-rich foods with vitamin C to boost absorption: a squeeze of lemon, a kiwi for dessert, or some green bell pepper (which has more vitamin C than oranges: 127 mg vs 53 mg per 100 g).

For leg cramps: magnesium and potassium

Leg cramps are common in the third trimester. These minerals help prevent them:

• Magnesium: pumpkin seeds, almonds, dark chocolate (70% cacao or higher), spinach.
• Potassium: bananas, avocado, baked potato, oranges.

Quick reference: what to eat for each symptom

Symptom	Recommended foods	Foods to avoid
Nausea	Ginger, crackers, banana, cold foods	Greasy food, strong smells, empty stomach
Heartburn	Yogurt, banana, almonds, oatmeal	Citrus, fried foods, coffee, spicy food
Constipation	Prunes, kiwi, oatmeal, legumes, water	Ultra-processed foods, low fiber
Fatigue	Lean meat, lentils, quinoa, spinach	Excess sugar (causes energy crashes)
Leg cramps	Pumpkin seeds, banana, avocado, dark chocolate	Excess salt (promotes fluid retention and cramps)

General tips for eating better during pregnancy

Beyond specific foods, these habits make a real difference:

1. Eat smaller, more frequent meals: 5-6 small meals a day instead of 3 large ones. This helps with nausea, heartburn, and energy levels.
2. Don’t skip meals: an empty stomach makes nausea and heartburn worse.
3. Eat slowly: chewing well reduces heartburn and improves digestion.
4. Track what you eat: writing down what you ate and how you felt helps you spot patterns. If oatmeal works great but broccoli gives you gas, that’s useful information for planning your weekly menu.
5. Always check with your healthcare provider: before making major changes to your diet or adding supplements, talk to your OB or nutritionist.

Frequently asked questions

What foods help with morning sickness?

Ginger has the strongest scientific backing: a 2023 meta-analysis confirmed it reduces nausea with no risk to the baby. Vitamin B6-rich foods (bananas, nuts, chicken), dry carbohydrates like crackers or toast, and cold or room-temperature foods that don’t give off strong smells also help. Eating small portions every 2-3 hours and never letting your stomach go empty matters just as much as choosing the right foods.

What can I eat if I can barely keep anything down?

Start with the simplest options: plain crackers, toast, white rice. Eat very small portions every 2 hours. Cold or room-temperature foods are usually better tolerated than hot ones. If you can’t keep down any food or liquid for more than 24 hours, contact your doctor, as it could be hyperemesis gravidarum, a condition that requires medical attention.

How much fiber do I need during pregnancy?

The general recommendation is 25 to 30 grams of fiber per day. For reference, one cup of cooked lentils provides about 15 grams and one large kiwi about 3 grams. Increase fiber gradually to avoid gas, and always pair it with plenty of water.

Do iron supplements always cause constipation?

Not always, but it’s a common side effect. If it happens to you, ask your doctor about better-tolerated forms of iron (such as iron bisglycinate) or about adjusting when you take it. Increasing fiber and water in your diet also helps offset this effect.

Can I drink herbal teas for pregnancy discomfort?

Some herbal teas are safe, like ginger tea (within the limits mentioned above) and chamomile in moderate amounts. But many herbs lack safety studies during pregnancy. Avoid licorice, sage, pennyroyal, and boldo teas, and check with your doctor before trying a new herb.

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Every pregnancy is different, and what works for one person might not work for another. The important thing is to listen to your body and figure out which foods make you feel better. If you want to keep track of what you eat and how you feel to spot patterns, Memobebe helps you organize everything in one place.

If pregnancy forgetfulness is also getting to you, check out our article on pregnancy brain and how to manage it. For more tips, explore our nutrition section and our pregnancy articles.