Do you find yourself wanting to enjoy the exciting news of pregnancy, but are suffering from the dreaded morning sickness? As a mama and dietitian, I know the struggle of not being able to stomach most healthy foods during the first trimester. Below I share 5 smoothies for pregnancy nausea that you can actually tolerate so you can enjoy every moment of your pregnancy!
I also share some added tips to manage pregnancy nausea, and how you can make your own anti nausea smoothie.
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Are smoothies good for pregnancy nausea?
Smoothies are a great way to pack in a nutritional punch during pregnancy, especially when you may not be able to tolerate many fruits and vegetables otherwise (hello first trimester)!
Smoothies are also a great way to make nutritious and delicious meals or snacks for the expecting mama that’s ALWAYS on the go.
How to make smoothies for pregnancy nausea
Ready to get started? When making a smoothie to help with pregnancy nausea, it is important to create a balance of carbs, protein, and fat to help stabilize blood sugars.
It is also important to incorporate a variety of fruits and vegetables to get a mix of vitamins, minerals, and antioxidants for you and your baby during pregnancy.
Here are some basic ingredients to add to your morning sickness smoothies:
- Fruits and vegetables
- Protein
- Healthy fats
- Liquid
- Extras
Let’s take a closer look at examples of each basic ingredient you can add to your smoothie.
Fruits and Vegetables
Most moms-to-be have a hard time keeping down raw fruits and vegetables while battling morning sickness. Smoothies are a great way to get in your fruits and veggies when you can’t tolerate them otherwise.
Here are my go-to fruits and vegetables to add to your morning sickness smoothie:
- Avocado
- Banana
- Berries
- Green Apple
- Kale
- Spinach
Protein
Adding protein into your smoothie during pregnancy is important. Most mamas have a hard time keeping protein foods down during the first trimester. Plus, your protein needs increase during pregnancy.
You can add protein in the form of:
- Nuts (almonds, cashews, walnuts)
- Seeds (Flax seed, chia seed)
- Nut butters
- Protein powder
Nuts and seeds are also excellent sources of healthy fats too!
Healthy Fats
I cannot stress enough the importance of healthy fats during pregnancy!
Your baby’s brain is made up of 60% fat. Fat also helps to regulate your blood sugar, which in turn can help lessen pregnancy nausea. It is essential for the absorption of fat soluble vitamins too.
Some healthy fats to throw into your smoothie include:
- Flax seed
- Chia seed
- Almonds
- Walnuts
- Avocado
Liquid
Liquids give smoothies their smooth consistency. They also provide nutritional benefits too. Depending on what triggers your nausea, you may change up the liquid you use in your smoothie.
Liquids to consider adding to your morning sickness smoothie:
- Coconut water
- Almond milk
- Orange juice
- Water with lemon
Be mindful of using fruit juices in your smoothies. Although fruits supply your body with vitamins and minerals, fruit juice is high in natural sugars which can cause a spike in your blood sugar and worsen nausea. You can cut your fruit juice with water. Or, add more proteins and fat to help stabilize your blood sugar. (See above for protein and fat recommendations!).
Extras
Here are a couple of “extra” ingredients to add to your morning sickness smoothies to help lessen pregnancy nausea.
Extras to add to your anti nausea smoothie include:
- Ginger
- Lemon juice
- Prenatal multivitamin powder
- Lemon and peppermint essential oil
Ginger, lemon, and peppermint are well known for their ability to ease upset stomachs. Add in some freshly minced ginger and a drop or two of lemon or peppermint essential oil to help lessen any pregnancy nausea.
Many mamas who struggle with pregnancy nausea have a hard time keeping their prenatal vitamins down. That is why I LOVE this prenatal multi that comes in a powder form and can easily be added to your smoothie!
Once you have decided on your ingredients, it’s as simple as throwing all of the ingredients into a high speed blender. Blend until smooth. Then, enjoy (before the nausea sets in)!
Now that we covered the basics, how do you know the BEST ingredients to use for a morning sickness smoothie? Below I share some of the best ingredients to help alleviate that dreaded pregnancy nausea!
The best ingredients for anti nausea smoothies
Ginger
Ginger has long been known for its many benefits including settling upset stomachs, reducing nausea and vomiting, and its anti-inflammatory properties. Most importantly, ginger has been found to be a safe and effective treatment for pregnancy induced nausea and vomiting.
If you suffer from morning sickness during pregnancy, add some fresh minced ginger to your morning smoothie. Not only will it help settle your stomach, but you will also benefit from the many antioxidants it contains too!
Lemon
Lemon and other tart citrus fruits are easy on the stomach. The smell of lemon can also help reduce nausea and vomiting during pregnancy.
Add a squirt of lemon juice (or a drop of lemon essential oil) into your next pregnancy smoothie. While you are at it, you can also diffuse lemon and peppermint essential oils to get the most benefit of aromatherapy in reducing pregnancy induced nausea and vomiting.
Vitamin B6 Rich Foods
Vitamin B6 is an effective and safe therapy for pregnancy related nausea. Adding foods rich in Vitamin B6 to your pregnancy smoothie can increase your overall intake too!
Foods rich in Vitamin B6 to add into your next smoothie include bananas, avocados, spinach, pistachios, and even chickpeas!
Magnesium Rich Foods
One of the earliest symptoms of magnesium deficiency is nausea. Women with heightened nausea during pregnancy have been found to have low magnesium levels. Add foods rich in magnesium to your smoothie to keep your levels optimal and fight off pregnancy nausea.
Foods rich in magnesium include:
- Avocados
- Banana
- Cashews
- Almonds
- Pumpkin seeds
- Flax seed
- Chia Seed
- Leafy greens
So how can you incorporate all of these ingredients into a smoothie? Below I share 5 of my go-to morning sickness smoothie recipes that are both mama and dietitian approved!
5 Smoothies for Pregnancy Nausea You can Actually Tolerate
As a mama and dietitian I have experimented with the best ingredients to use in smoothies for pregnancy nausea and taste tested them throughout my own pregnancy.
After a little trial and error, I am happy to share with you 5 morning sickness smoothies to help keep that pregnancy nausea at bay!
The Ultimate Morning Sickness Smoothie
An excellent source of magnesium and Vitamin B6, plus a squirt of lemon juice and freshly chopped ginger to help calm your stomach and alleviate morning sickness. This is THE ultimate morning sickness smoothie!
- 1 cup frozen spinach
- 1 green apple, chopped
- ½ avocado, pitted, sliced
- 1 Tbsp flax seed
- 1 tsp freshly minced ginger
- ½ tsp of lemon juice
- ½ cup orange juice
- ½ cup water
- 1 scoop collagen peptides
Blend all of the above ingredients (except the collagen peptides) together. Then, add in 1 scoop of collagen peptides and pulse 1-2 times to mix in. Enjoy!
Very Berry First Trimester Smoothie
A quick and easy way to start your day before the morning sickness settles in during the first trimester. And if you are feeling nauseous right when you wake up, ask your partner to whip this one up for you to sip on as you can tolerate!
- 1 cup frozen mixed berries
- ½ avocado, pitted, sliced
- ½ cup fresh spinach
- 1 scoop vanilla protein powder
- 1 Tbsp chia seeds
- 1 cup of milk (may use non-dairy milk if preferred)
Blend well and enjoy!
Anti Nausea Smoothie for Pregnancy
Packed with B Vitamins, magnesium and protein to help keep that nausea away all day!
- 1 frozen banana
- ½ cup frozen mango
- 2 Tbsp peanut butter
- 1 Tbsp chia seeds
- 1 cup spinach
- 1 cup milk (may use non-dairy milk or orange juice if preferred)
Blend well and enjoy!
The Best Green Smoothie for Pregnancy
Packed with healthy fats, iron, and a variety of vitamins and minerals. A refreshing way to get in your greens during pregnancy when you can’t tolerate them otherwise.
- ½ cup frozen pineapple chunks
- ½ cup frozen mango chunks
- ¼ avocado
- 1 cup fresh spinach
- 1 cup water
- 1 Tbsp chia seeds
- 1 scoop collagen peptides
Blend all of the above ingredients (except the collagen peptides) together. Then, add in 1 scoop of collagen peptides and pulse 1-2 times to mix in. Enjoy!
Banana Nut Prenatal Smoothie
This nutty banana oat smoothie is packed with fiber and protein to stabilize your blood sugar and keep you fueled all day long!
- 4 ice cubes
- 1 frozen banana
- ½ cup rolled oats
- ¼ cup all natural almond butter
- 1 cup unsweetened almond milk
Blend well and enjoy!
Healthy smoothies for pregnancy and postpartum
Are you a busy mama looking for an even MORE convenient way to enjoy a pregnancy smoothie?
These smoothies were time savers for me during pregnancy, and even now postpartum. Whole food smoothie pouches designed specifically to meet the needs of pregnant and postpartum mamas, delivered right to your door. All you have to do is add the liquid and blend!
The ginger smoothie is the perfect one if you are experiencing any pregnancy nausea too.
Additional tips to manage pregnancy nausea
The intensity and duration of morning sickness can vary from mama to mama. Starting around 4 weeks and peaking at 9 weeks, for most mamas, pregnancy nausea resolves by the second trimester. However, for others, it can continue to linger a little longer.
Here are a few tips to help you get you through the day while keeping that nausea away:
- Eat small, frequent meals throughout the day
- Aim for a carb + a protein + a fat at every meal and snack
- Aim to get protein in at breakfast
- Snack on toast or crackers, but aim to add in a protein or fat such as cheese or nut butter
- Avoid triggering smells
- Avoid spicy, greasy foods
- Take your prenatal vitamins with food (or add it into your smoothie!)
- Keep hydrated
- Use a diffuser to diffuse essential oils in your room for aromatherapy
- Give yourself lots of love and grace!
Conclusion
If you are finding yourself struggling with nausea during pregnancy, hang in there. There is a light at the end of the tunnel and it will pass.
In the meantime, focus on foods that you can keep down (such as small simple sips of the smoothies above loaded with natural ways to lessen the nausea you are experiencing).
Are you looking for more guidance on healthy eating during pregnancy? Check out my Nourish Your Mamaste eBook for nutrition tips and recipes to enjoy in every trimester of your pregnancy.
