Eating during pregnancy can be challenging, but when you have hyperemesis gravidarum (HG), it can feel nearly impossible. Constant nausea, vomiting, and food aversions make it difficult to keep anything down. Even the most mild cases of hyperemesis gravidarum can interrupt your ability to nourish your body and your baby. For the pregnant moms who are taking nausea medication to control their extreme nausea and/or vomiting, you may still need to use certain food strategies to avoid foods that trigger your HG. Strategic eating can help you manage symptoms and maintain essential nutrients. In this blog, we’ll explore five key tips for eating with hyperemesis gravidarum while optimizing nutrition and hydration.

1. Prioritize Protein Intake

Protein plays a crucial role in stabilizing blood sugar levels and research shows it reduces nausea. While you don’t want to eat large portions of anything at once while you have HG (eating large meals are harder to digest), try incorporating small amounts of protein-rich foods you can tolerate throughout the day. Some HG-friendly protein sources include:

• Scrambled eggs
• Plain chicken or turkey
• Greek yogurt (adding some to frozen smoothies is a great idea if tolerated)
• Nut butters 
• Protein shakes or bars designed for sensitive stomachs (I recommend BOOST VHC or Ensure Plus. Both are recommended for chemotherapy patients with nausea and stomach sensitivities)

Experiment with different textures and temperatures to see what works best for you.

2. Opt for Liquid Meals and Smoothies

When solid food feels impossible to tolerate, liquid nutrition can be a lifesaver. Blended meals provide essential nutrients without overwhelming your digestive system. Try:

• Smoothies made with banana, almond milk, and protein powder (Mix with ice. Colder drinks are easier to tolerate)
• Bone broth or clear vegetable soups
• Electrolyte drinks with added nutrients (try to avoid drinks with high sugar and additives. LMNT or electrolyte drops are healthier options)
• Nutrient-dense meal replacement shakes

Sipping on these throughout the day can help prevent dehydration and provide steady energy.

3. Avoid Eating and Drinking at the Same Time

One common trigger for nausea in HG is consuming food and liquids together. To minimize discomfort:

• Drink fluids at least 30 minutes before or after meals
• Take small sips of water or electrolyte drinks throughout the day
• Use ice chips or popsicles to stay hydrated without overwhelming your stomach

Separating food and drink can reduce bloating and make it easier to tolerate small meals.

4. Take Digestive Enzymes

Digestive enzymes can help break down food more efficiently, reducing bloating and discomfort. These supplements may ease digestion and improve nutrient absorption. Consider taking digestive enzymes before meals to aid digestion but ALWAYS consult with your healthcare provider before adding new supplements.

Avoid the enzyme Protease if you have gastric ulcers or your stomach is very irritated.

5. Keep Safe Foods Nearby at All Times

Finding foods you can tolerate is a game-changer when managing HG. Once you identify safe foods, keep them readily available to prevent nausea from worsening due to hunger. Some common HG-safe foods include:

• Saltine crackers or plain toast
• Pretzels
• Plain rice or pasta
• Applesauce

Having these on hand ensures you always have an option when hunger strikes unexpectedly.

Final Thoughts

Eating with hyperemesis gravidarum is challenging, but small, intentional changes can make a difference. Prioritizing protein, opting for liquid nutrition, separating food and drinks, taking digestive enzymes, and keeping safe foods nearby can help you manage symptoms and get the nutrients you and your baby need.

If you’re struggling with HG and need personalized support, check out my 6-Week Coaching Program designed to help you navigate pregnancy with more ease and comfort. You’re not alone, and with the right strategies, hyperemesis gravidarum can become more manageable.