Soups are such a versatile pregnancy food, especially during those moments when you just can’t keep anything down. Moreover, there are foods that can help you manage that pregnancy nausea a little easier.
If you’re finding yourself in the “can’t look at solid food right now” phase, soups can be an absolute lifesaver.
Warm, soothing and easy to digest, the right soup can help calm the nausea while keeping you nourished through the ups and downs of early pregnancy.
Here’s our quick guide to morning sickness and some recipes for soups for pregnancy nausea.
Why Morning Sickness Happens During Pregnancy
Morning sickness is often blamed on hormones — and for once, hormones really are the culprit.
Rising levels of hCG and oestrogen in the first trimester can upset the digestive system, leading to nausea, gagging and sudden food aversions.
Despite the name, it doesn’t always stick to mornings. Many mums feel it in the afternoon, evening, or any time their stomach even thinks about being empty.
Common symptoms include:
- Persistent nausea
- Vomiting
- Heightened sensitivity to smells
- Difficulty eating heavier meals
For most, symptoms peak around week 7–10 and ease by the second trimester, though some experience it longer. Not fun, but normal.
How Soups Help Ease Pregnancy Nausea
Soups are one of the best comfort foods for mums dealing with morning sickness. Here’s why:
Hydration
Vomiting and nausea can dehydrate the body. Broth-based soups help restore lost fluids.
Gentle Warmth
Warm liquids soothe the stomach without overwhelming it.
Easy to Digest
Soups are soft, light and easy on the digestive system — ideal when chewing feels like a chore.
Nutrient Delivery
You can sneak in vegetables, lean protein and ginger without feeling overwhelmed by strong flavours.
Flexible Seasoning
You control the ingredients, salt levels and herbs to suit your sensitive palate.
Top 7 Soups to Fight Pregnancy Nausea
Below are nourishing sou recipes to try if you’re struggling with morning sickness. Complete with benefits, key ingredients and why they help with nausea.
Ginger Carrot Soup
Equipment
- Medium pot, blender (hand blender or jug blender), wooden spoon
Ingredients
- 3 large carrots sliced
- 1 tbsp grated fresh ginger
- 1 small onion chopped
- 2 cups 500 ml low-sodium vegetable broth
- 1 tbsp olive oil
- Salt to taste
Instructions
- Instructions:
- Heat olive oil in a pot and sauté onion and ginger for 2–3 minutes.
- Add carrots and broth.
- Bring to a boil, then simmer for 15 minutes until carrots are soft.
- Blend until smooth.
- Season lightly and serve warm.
Nutrition
Chicken and Rice Soup
Equipment
- Large pot, ladle, chopping board & knife
Ingredients
- 150 g chicken breast cubed
- ½ cup uncooked white rice
- 1 carrot diced
- 1 celery stalk chopped
- 3 cups 750 ml low-sodium chicken stock
- 1 tsp grated ginger optional
- Salt to taste
Instructions
- Add stock, rice, carrot and celery to a pot and bring to a simmer.
- Add chicken cubes.
- Cook for 20–25 minutes until the rice is soft and chicken is fully cooked.
- Season lightly and serve warm.
Nutrition
Pumpkin Soup
Equipment
- Large pot, blender, ladle
Ingredients
- 2 cups pumpkin cubed
- 1 small onion chopped
- 1 garlic clove optional
- 1 cup 250 ml low-sodium vegetable broth
- ½ cup 120 ml milk or coconut milk
- 1 tbsp olive oil
- Salt to taste
Instructions
- Sauté onion (and garlic if using) in olive oil until soft.
- Add pumpkin cubes and broth.
- Simmer for 15 minutes until pumpkin softens.
- Blend until silky smooth.
- Stir in milk, reheat gently and serve.
Nutrition
Miso Soup
Equipment
- Small pot, mixing bowl, whisk
Ingredients
- 2 tbsp low-sodium miso paste
- 2 cups 500 ml hot water
- ½ cup tofu cubes
- 1 tbsp chopped spring onions
- Small handful of wakame seaweed rehydrated
Instructions
- Heat water until steaming (do not boil).
- Whisk miso paste in a bowl with some warm water until smooth.
- Add miso mixture to the pot.
- Add tofu and seaweed.
- Warm for 1 minute, then garnish with spring onions.
Nutrition
Lentil Soup
Equipment
- Medium pot, wooden spoon
Ingredients
- ½ cup dried red lentils
- 1 small onion chopped
- 1 carrot diced
- 1 to mato chopped
- 2 cups 500 ml vegetable broth
- 1 tsp mild cumin optional
- 1 tbsp olive oil
Instructions
- Sauté onion and carrot in olive oil.
- Add tomato and lentils; stir well.
- Pour in broth.
- Simmer for 20–25 minutes.
- Season lightly and serve warm.
Nutrition
Tomato Basil Soup
Equipment
- Medium saucepan, blender
Ingredients
- 4 large tomatoes chopped
- 1 small onion diced
- 1 cup 250 ml vegetable broth
- ¼ cup 60 ml milk or cream
- 1 tbsp fresh basil
- 1 tbsp olive oil
Instructions
- Instructions:
- Sauté onion in olive oil until soft.
- Add tomatoes and broth; simmer for 15 minutes.
- Blend until smooth.
- Stir in milk and basil before serving warm.
- Serving Size: 1 bowl
Nutrition
Spinach and Potato Soup
Equipment
- Medium pot, blender
Ingredients
- 2 medium potatoes cubed
- 1 cup fresh spinach
- 1 small onion chopped
- 2 cups 500 ml vegetable broth
- 1 tbsp olive oil
- Salt to taste
Instructions
- Sauté onion in olive oil.
- Add potatoes and broth; simmer 15–18 minutes.
- Add spinach and cook for 2 more minutes.
- Blend until smooth and season lightly.
Nutrition
Tips for Making Pregnancy-Safe Soups
A few adjustments can make your soups safer and more palatable during pregnancy:
- Avoid MSG or overly processed seasonings
- Choose low-sodium stocks
- Use fresh herbs rather than overly strong spices
- Skip unpasteurised dairy or cheeses
- Cook ingredients thoroughly — no undercooked chicken or half-boiled eggs
- Keep flavours mild if certain smells trigger nausea
- Store leftover soup safely and reheat thoroughly
A little care in preparation goes a long way.
Other Natural Remedies for Morning Sickness
Soups help, but combining them with simple daily habits can improve nausea further:
- Drink ginger tea or lemon-infused warm water
- Eat small, frequent meals instead of large ones
- Keep plain crackers within reach
- Rest often — fatigue can trigger nausea
- Avoid strong smells where possible
- Try vitamin B6 supplements if recommended by your doctor
Sometimes, it’s the little adjustments that make all the difference.
When to Seek Medical Advice for Pregnancy Nausea
While morning sickness is common, excessive nausea and vomiting can be a sign of hyperemesis gravidarum, a more severe condition that requires medical attention.
Seek help if you experience:
- Inability to keep food or fluids down
- Signs of dehydration (dry mouth, dark urine)
- Extreme weight loss
- Dizziness or fainting
- Vomiting multiple times a day
- Persistent symptoms beyond the second trimester
Your healthcare provider can recommend safe treatments and ensure you and your baby stay healthy.
Comfort in a Bowl
Soups may not cure pregnancy nausea entirely, but they can make tough days a lot more manageable.
Gentle, warm and nourishing, they offer a comforting way to stay hydrated and well-fed when your appetite is being unpredictable.
On days when everything feels overwhelming, a simple bowl of soup can be exactly the comfort you’re looking for.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
For more insightful stories and fun recipes, stay tuned to Motherhood Story!
