What to Eat When Pregnant and Don't Feel Well

Pregnancy is a time of significant changes in a woman's body, and it's common to experience various discomforts and food aversions during this period. Nausea, morning sickness, heartburn, and food cravings are some of the challenges that pregnant women may face when it comes to maintaining a healthy diet. However, it's crucial to nourish your body and provide essential nutrients for both you and your growing baby. Here are some tips on what to eat when you're pregnant and don't feel well:

1. Opt for Small, Frequent Meals

Instead of having three large meals, try eating smaller, more frequent meals throughout the day. This can help alleviate feelings of nausea and prevent your stomach from becoming too full, which can contribute to discomfort. Snack on nutrient-dense foods like fruits, nuts, and yogurt between meals to keep your energy levels stable.

2. Choose Mild and Bland Foods

When you're experiencing nausea or morning sickness, strong odors and flavors can trigger discomfort. Opt for mild and bland foods that are easier on your stomach. Examples include plain crackers, toast, rice, boiled potatoes, and clear broths. These foods can be gentle on your digestive system and help reduce feelings of nausea.

3. Stay Hydrated

It's essential to stay hydrated during pregnancy, especially if you're experiencing vomiting or diarrhea. Sip water throughout the day to replenish fluids and prevent dehydration. If plain water is unappealing, try flavored water or infuse it with slices of lemon or cucumber for a refreshing twist. You can also consume herbal teas or natural fruit juices (avoiding excessive sugar) to increase your fluid intake.

4. Incorporate Ginger

Ginger has been used for centuries to ease digestive discomfort and relieve nausea. Consider adding ginger to your meals or snacks in various forms, such as fresh ginger slices, ginger tea, or ginger candies. Ginger has natural anti-inflammatory properties that can help soothe your stomach and alleviate feelings of nausea.

5. Focus on Protein-Rich Foods

Protein is crucial for the development of your baby's tissues and can help stabilize your blood sugar levels, which may contribute to reducing nausea. Include lean sources of protein in your diet, such as chicken, fish, tofu, legumes, and eggs. These foods provide essential amino acids and can keep you feeling satisfied for longer periods.

6. Consume High-Fiber Foods

Constipation is a common issue during pregnancy, and increasing your fiber intake can help alleviate this discomfort. Include fiber-rich foods like whole grains, fruits, vegetables, and legumes in your diet. These foods add bulk to your stool and promote regular bowel movements. Ensure you increase your water intake when increasing fiber to aid digestion.

7. Avoid Trigger Foods

Pay attention to foods that trigger your discomfort or worsen your symptoms. Certain foods may contribute to heartburn, indigestion, or nausea. Spicy, greasy, and fatty foods are known to exacerbate these symptoms in some individuals. Keep a food diary to identify any patterns and avoid problematic foods that cause discomfort.

8. Consider Prenatal Supplements

Prenatal supplements are designed to complement a healthy diet during pregnancy and ensure you're meeting your nutritional needs. If you're struggling to eat a well-balanced diet due to discomfort or food aversions, prenatal supplements can provide essential vitamins and minerals. Consult your healthcare provider to determine the appropriate prenatal supplement for you.

9. Seek Professional Guidance

If you're experiencing persistent or severe discomfort during pregnancy, it's important to consult your healthcare provider. They can offer personalized advice and support based on your specific needs and medical history. They may recommend additional strategies or medications to manage your symptoms effectively.


Pregnancy can be a challenging time when it comes to maintaining a healthy diet, especially if you're experiencing discomfort or food aversions. However, it's crucial to prioritize your nutrition and provide essential nutrients for both you and your baby. Opt for small, frequent meals, choose mild and bland foods, stay hydrated, incorporate ginger, focus on protein-rich and high-fiber foods, avoid trigger foods, consider prenatal supplements, and seek professional guidance when needed. Remember, every pregnancy is unique, so listen to your body and make choices that work best for you and your baby's well-being.