What to eat when you have nausea (and what to avoid)

First-trimester nausea isn't the baby's bad manners — it's a hormonal cocktail. Here's what works and what makes it worse.

What helps

• Frequent snacks: small meals every 2-3 hours avoid an empty stomach
• Simple carbs at wakeup: crackers or rusks before getting up
• Ginger: tea, candy, biscuits — really works
• Water in small sips: lightly salted sport drinks can help if you vomit
• Lemon: scent or wedge in water
• Bananas: digestible, steady energy

What makes it worse

• Large fatty meals
• Fried and very spicy foods
• Coffee on empty stomach
• Intense smells (others' cooking, perfumes)
• Lying down right after eating

When to see your doctor

If you vomit more than 3x a day, can't keep water down, lose weight, or feel very weak — don't wait. There's a condition (hyperemesis gravidarum) that's very treatable when reported in time.