Pregnancy is a time of major physical, hormonal, and emotional changes. These shifts often bring nausea, especially during the first trimester, affecting up to 70% of pregnant women. While usually temporary, nausea can disrupt eating habits and daily comfort.

Fortunately, our partners, the registered dietitians and nutritionists at TeamNutrition, have practical solutions to help ease these discomforts.

5 dietitian tips to relieve pregnancy nausea

1. Eat small, frequent meals

Eating 5 to 6 small snacks or meals throughout the day can help reduce nausea. This approach works in several ways:

  • Prevents energy dips: eating regularly helps stabilize blood sugar, which reduces nausea.
  • Eases digestion: small portions are easier to tolerate and reduce bloating or reflux.
  • Keeps the stomach active: the digestive system works steadily without being overloaded.
  • Avoids an empty stomach: going too long without food can worsen nausea, while small bites help prevent it.

2. Choose dry, easy-to-digest foods

Dry foods (such as crackers, toast, or dry breakfast cereal) that are easy to digest are often better tolerated during nausea episodes, especially upon waking or between meals.

  • Gentle on digestion: less likely to irritate the stomach or trigger reflux.
  • Simple texture, low in fat: supports quicker digestion with less discomfort.
  • Fewer smells: reduces nausea linked to heightened sensitivity to odors.
  • Small bites: help calm an empty stomach, a common trigger for nausea.

3. Limit strong odors

Pregnancy hormones can make the sense of smell more sensitive. Certain aromas are more likely to trigger nausea or vomiting. This is linked to hormonal changes, particularly increased estrogen and progesterone.

  • Limit fried or heavily spiced dishes.
  • Opt for cold or lukewarm meals, which release fewer odors than hot foods.

Some nourishing recipe ideas:

4. Include easily digestible protein

Eating enough protein helps stabilize blood sugar, which reduces nausea, supports digestion, and prolongs satiety. Choosing easy-to-digest, low-fat, and mild-smelling protein sources can minimize discomfort.

How to add them throughout the day:

  • Breakfast: plain or Greek yogurt, milk, protein smoothie
  • Snack: boiled eggs, cottage cheese, or a small portion of low-fat cheese
  • Lunch or dinner: tofu, tender chicken or fish, or legumes (if well tolerated)
  • Drink: cold or warm milk, lactose-free milk, or fortified soy beverage

5. Stay well hydrated

Pregnancy increases fluid needs (blood volume, amniotic fluid, metabolism). It’s recommended to add about 300 mL of water per day, for a total of 2–3 liters of fluids depending on appetite, temperature, and activity level.

  • Sip small amounts: drinking large volumes at once can trigger reflux or nausea.
  • Vary fluid sources: water, milk, fortified soy beverages, broths, water-rich fruits (melon, citrus), applesauce, or yogurt.
  • Light flavoring: ginger, lemon, or mint infusions, or homemade flavored water, can help ease symptoms.
  • Check hydration signs: pale yellow urine usually indicates good hydration.

How physiotherapy can help relieve nausea?

Beyond nutrition, perineal physiotherapy can also help reduce nausea-related symptoms:

  • Breathing and relaxation: learning to breathe deeply and release tension helps reduce discomfort and improve oxygenation.
  • Neck and chest mobility: improving posture and flexibility can ease reflux, often linked to nausea.
  • Gentle postural exercises: certain positions support digestion and reduce discomfort.
  • Balance exercises: tailored movements can lessen sensitivity to head movements that sometimes trigger nausea.
  • Reducing abdominal tension: physiotherapists can help relax diaphragm and pelvic muscles, improving digestion and reducing pressure.

When to consult?

If nausea becomes very severe, leads to weight loss, or prevents you from drinking enough fluids, it’s important to consult a doctor to rule out hyperemesis gravidarum.

Whether through nutrition or physiotherapy, there are concrete, supportive solutions to help you better cope with pregnancy nausea. Small nutritional adjustments can ease your daily life, while simple, tailored physiotherapy exercises can bring real relief. If you’re experiencing these symptoms and would like guidance from a specialized team, book an appointment with a registered dietitian nutritionist today.

Article written by our partner, TeamNutrition.