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Pregnancy nausea: Healthier ‘beige’ foods to get you through!

If you are pregnant or have been pregnant in the past you will know white foods like pasta, bread, rice, crackers, fried chips, butter, banana (the list goes on) are often on high rotation when trimester 1 nausea kicks in.

Unfortunately, these foods tend to be high GI, have low nutrient density, processed or fried. While the priority when experiencing severe nausea is to purely survive and eat what you can when you can (it is okay not to eat the best if you simply can’t) many women ask me for healthier options that will satisfy their cravings for salty, white, bland foods.

In response to this, I have included recipes which offer the satifaction of T1 cravings while being low GI, nutrient rich (as possible) and made from fresh ingredietns. I’ve also included the option to add in extra ingredients depending on how adventurous you feel on that day.

Above all do what you can to get through the day, it will pass in time.

What is pregnancy nausea?

Pregnancy nausea is common, affecting 70–80% of all pregnant women in the first trimester.

Data from the Collaborative Perinatal Project, one of the largest studies to date of pregnant women, found Nausea and vomiting in pregnancy (NVP) to be:

– more common in younger women

– women who are pregnant for the first time

– women having twins

– women of mothers who had nausea in pregnancy

– women who had experienced migraine headaches or motion sickness before pregnancy

– women who have a history of nausea when taking OCP’s

– non-smokers

– obese women

Tips on reducing pregnancy nausea

Supplement under the guidance of a practitioner with B6, ginger, and a quality multivitamin

Eating a small snack upon rising

Including adequate protein in your diet (approx 1gm/kg body weight)

Eating a low GI diet

Sleep or rest (if you don’t have a toddler or nagging boss at your feet)


Typical cravings during T1 nausea

– Bland foods

– Salty foods

– Starchy foods

– Cold foods

– Sometimes sweet

– More snacking than eating large meals

The recipes below give you options across these areas depending on how you are feeling that day and what you are craving.

Healthier ‘white foods’ recipes for T1 nausea

Almond saltine cracker – by comfy belly


  • 2 cups blanched almond flour
  • 1/2 teaspoon salt
  • 1 large egg
  • 1 tablespoon olive oil
  • extra salt to sprinkle on top of crackers


  • Preheat your oven to180°C
  • Combine the almond flour and salt in a bowl and blend well.
  • Add the egg and oil, and blend and shape the mixture into two balls of dough.
  • Place each dough ball on a non-stick baking mat, then place a piece of parchment paper (or other non-stick mat) over the ball and roll the dough into a thin layer.
  • Score the crackers with a pizza cutter and sprinkle extra sea salt lightly across the cracker sheet.
  • Bake for about 15 minutes, or until they start to lightly brown.
  • Cool for about 15 minutes and break apart into crackers. Store in a sealed container.

Almond butter crinkle cookies – By Liv Kaplan


1 tbsp ground flaxseed

1/2 cup almond butter

1 tsp baking powder

1/8 tsp salt

1 tbsp eryhthritol ot Lakanto


  1. Preheat the oven to 180C and line a baking tray with baking paper.
  2. In a small bowl, make a flax egg by combining the flaxseed with 30ml of water and allow to sit for 2 minutes to thicken.
  3. In a large bowl, combine the almond butter, baking powder, salt and erythritol.
  4. Stir in the flax egg and mix until it forms a dough. This is best done with hands.
  5. Shape into 6 cookies and bake in the oven for 12-15 minutes. Leave to cool completely before removing from the tray. They will be very soft straight out of the oven.

Socca (Chickpea flat)


2tbsp chickpea flour (4 1/2 ounces)

1 1/2 tablespoons extra-virgin olive oil

1/2 teaspoon salt

Water as needed

Optional additions:

– Grated vegetables

– Egg*

– Fresh or dried herbs and spices

*This is a good way to consume eggs while pregnant to avoid the rubbery taste of a well-cooked egg


Whisk the chickpea flour, water, olive oil, salt and any optional additions together in a medium bowl until you achieve a smooth pancake batter consistency.

Heat 1tbsp oil in a pan and add batter

Once bubbles appear flip the pancake over and cook until golden brown.

Eat as is or top with

– grassfed butter & vegemite

– Cheese

– avocada

– Additional egg

– vegetables and herbs

Banana smoothie

1/2 large or 2 small frozen banana

4 ice cubes

1 cup nut mylk

1 scoop of natural protein powder

1/4 tsp grated ginger

1/4 tsp ground cinnamon

Optional extras

1. 1/4 tsp freshly grated ginger &1/4 tsp ground cinnamon

2. handful of berries

3. handful of well-washed spinach

4. add another scoop of protein powder if you can tolerate it


Combine and mix all ingredients in a blender. Sip slowly over 30 minutes.

Bone broth – By Halsa Health


1 whole organic grass-fed chicken or 1.5kg grass-fed beef bones

2 medium carrots chopped

Chopped 2 celery stalks chopped

1 medium yellow onion chopped

5 cloves garlic, smashed

4 sprigs rosemary

2 tablespoons apple cider vinegar

2-3 bay leaves

Method for chicken:

– Place whole chicken in slow cooker

– Add the carrots, celery, onion, garlic, rosemary, apple cider vinegar and bay leaves

– Fill slow cooker ¾ full with water

– Cover with the lid and cook on low for 8-10 hours

– Remove chicken for eating

– Allow stock to cool and pour into large glass jars

– Allow to cool before placing in refrigerator – The stock should set like gelatin, and the fat should rise to the top

– Skim the fat off

– The stock will keep in airtight jar in refrigerator for 5 days, or can be frozen and used within a few months – Serve reheated

Method for beef:

– Rinse and clean bones under running water

– Pat bones dry

– Place on a roasting pan and roast for about an hour, or until bones are browned and fragrant

– Drain any fat

– Place into slower cooker with rest of ingredients and water

– Cook on low for 8-10 hours.

The stock will keep in airtight jar in refrigerator for 5 days, or can be frozen and used within a few months – Serve reheated


Jennifer Ward, Adv dip Nat, BCom Econ, competing Masters Repro Med

Jennifer is a qualified naturopath with a focus on fertility, pregnancy, hormonal imbalances.

Learn more about Jennifer here

Book a session with Jennifer here

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If you have questions relating to pregnancy nausea speak with one of our qualified practitioners.