When You Don't Feel Like Eating: What To Do During Early Pregnancy Nausea

"Doctor, if I eat anything, I feel like throwing up. But if I don’t eat, I feel dizzy!"

This is one of the most common complaints I hear from my patients — especially in the first trimester of pregnancy. Just last week, Fatima came to my clinic. She was expecting her first baby. Her face showed signs of fatigue, but her eyes sparkled with happiness — and worry.

“Doctor,” she said, “I can’t even tolerate the smell of tea. Just looking at food makes me nauseous. My mom says I should bear it, but I honestly don’t know what to do.”

If you’re going through the same, let me assure you — this is completely normal. You’re not alone, and today I’ll walk you through what to eat, how to eat, and how to take care of yourself during this difficult but temporary phase.

First of All: You Are Not Weak, You Are Pregnant

In early pregnancy, your hormones go into overdrive — especially hCG (human chorionic gonadotropin), which is essential for your baby’s development but causes mood swings, nausea, and sensitivity to smells.

Fatima was scared that she might be harming her baby because she couldn’t eat properly. I gently held her hand and said:

“Your baby is stronger than you think. You just need to take care of yourself, and God will handle the rest.”

The Worst Mistake: Forcing Yourself to Eat What You Can’t Stand

At home, everyone was telling Fatima, “Now you’re eating for two!” So poor Fatima tried to force down a full plate of biryani — and ended up in the bathroom.

I smiled and told her:

“Your baby needs your love, not your leftover biryani.”

✅ What To Eat When You Can’t Eat Anything

1. Start Your Day While Still in Bed

Yes — eat before getting up. Keep a small box on your bedside table:

• A piece of dry toast

• 2–3 salted crackers

• sip of lemon water

Eat lying down and get up slowly. Sudden movements can trigger nausea.

2. Eat Small Meals Every 2–3 Hours

Instead of three large meals, try eating light, easy snacks:

• Roasted chickpeas

• Semolina rusks or Marie biscuits

• Almonds, raisins, or other dry fruits

Avoid fried and spicy foods. The plainer, the better.

3. Cold Foods Are Often Easier to Handle

Fatima told me:

“Doctor, I can’t stand the smell of onion tempering.”

So I replied, “Then don’t temper it!”

Try:

• Plain yogurt

• Chilled banana or apple

• A light fruit smoothie with yogurt

These are usually odorless and easier to digest.

Grandma’s Remedies That Actually Work

Sometimes, traditional tips really do help:

• Ginger tea (boiled in water only, no milk)

• Cardamom water

• Lemon or mint-infused water

But remember: take sips, not gulps.

Fatima’s “New Day” Routine — and Her Smile Returned

Fatima came back a week later with a smile:

“Now I can eat khichdi (rice with lentils) comfortably!”

We kept her routine simple and gentle:

• Morning: Dry toast + lemon water

• Lunch: Moong dal (yellow lentils) + soft flatbread

• Evening: Yogurt or dry fruits

• Dinner: Plain rice or light broth

Hydration: Drink Water the Right Way

Fatima used to drink water with meals — causing bloating. I told her:

“Drink water between meals, not during them.”

Try:

• Sips of lemon water

• ORS (oral rehydration salts)

• Light barley or sattu drink

When You MUST Call Your Doctor

Seek immediate help if:

• Nothing stays down

• You vomit more than 4–5 times a day

• You feel dizzy or extremely weak

• You haven’t urinated in several hours

These are signs that you need medical care — not just rest.

Dr. Salma’s Loving Message

If you're frustrated over just eating a biscuit…

If your mother-in-law says, “We never complained when we were pregnant!”

Take a virtual hug from me.

You are already doing great.

You are becoming a wonderful mother.

This phase will pass, insha’Allah.