Anti-nausea chicken soup for pregnancy (with ginger and lemon)

When nausea hits, most food sounds like a bad idea, and a warm bowl of soup is often the exception. It is easy on the stomach, simple to sip in small amounts, and it keeps you nourished on days when a full meal feels out of reach.

This anti-nausea chicken soup is built with those days in mind. Fresh ginger brings the flavor most often studied for pregnancy nausea, lemon adds a brightness many people find easier to tolerate than rich or heavy dishes, and the broth offers fluid and a little sodium when you have been struggling to keep things down.

This bowl also does quiet nutritional work in the background. Chicken provides protein, which your body needs more of during pregnancy, along with vitamin B6. Sweet potato and kale add vitamin A (as beta-carotene), vitamin C, fiber, and a little folate. Make a big batch, freeze it in single portions, and keep it ready for the days you need it most.

RELATED: First trimester survival kit: nutrients, nausea, and energy

A gentle chicken soup made with fresh ginger, lemon, and broth can be a comforting, nourishing option during pregnancy nausea. Ginger is one of the most studied food-based approaches for morning sickness, and soup is easy to eat in small sips. It works best as one part of a broader plan that includes small, frequent meals, hydration, and guidance from your provider.

Key takeaways

• Research suggests ginger may help ease pregnancy-related nausea, with the strongest evidence for nausea rather than vomiting. Most studies used ginger capsules, so a bowl of soup is a comforting, food-first option rather than a stand-in for a studied dose.

• Warm, brothy, lightly seasoned foods are often easier to tolerate than rich, greasy, or strongly scented meals.

• This soup delivers protein, vitamin B6, beta-carotene, and fluids in a form you can sip slowly.

• It freezes well in single portions, so a partner or friend can cook it once and stock the freezer.

• If you cannot keep food or fluids down, please reach out to your healthcare provider.

Why does this anti-nausea chicken soup help on queasy days?

This soup is designed around what tends to feel manageable when your stomach is unsettled: warmth, a mild aroma, a gentle texture, and ingredients you can eat a few spoonfuls at a time. Each ingredient also earns its place nutritionally.

RELATED: Pregnancy cravings, aversions, and the role of protein

What does the research say about ginger and pregnancy nausea?

Good news for ginger lovers! This warming little root has some pretty impressive science behind it, especially when it comes to easing pregnancy nausea. In fact, a 2022 review of ginger research found that helping with pregnancy nausea was one of ginger’s best-supported benefits.

But here's where things get interesting. While ginger appears to help settle that queasy feeling, the research suggests it may not be as effective at preventing actual vomiting. A review of 13 clinical trials found that ginger helped reduce nausea compared with a placebo and performed similarly to vitamin B6, another commonly recommended option for morning sickness. More recent research from 2026 adds to the encouraging evidence, although researchers are still learning which approaches work best.

So, what does this mean for your bowl of soup?

Most studies used ginger supplements in amounts of about 500 to 2,000 mg per day, which is different from adding fresh ginger to a recipe. While we can't promise a bowl of soup will make morning sickness disappear, it can be a comforting, nourishing way to enjoy an ingredient with research behind it.

Think of ginger as one more little tool in your pregnancy nausea toolkit. And if you're considering ginger supplements, check with your healthcare provider first.

Anti-nausea chicken soup recipe

Serves: 6 | Prep time: 15 minutes | Cook time: about 1 hour | Freezer-friendly: yes

Ingredients

• 2 tablespoons butter or olive oil

• 2 pounds boneless, skinless chicken breast

• 1 small onion, diced

• 3 stalks celery, diced

• 3 cloves garlic, minced

• 1 tablespoon fresh grated ginger

• 2 medium sweet potatoes (about 1 pound), cut into 1-inch cubes

• 5 cups bone broth

• 1 teaspoon fresh thyme, chopped

• 2 teaspoons ground turmeric

• ½ teaspoon coarse sea salt

• ¼ teaspoon black pepper

• 1 cup full-fat coconut milk

• 1 head kale, de-stemmed and roughly chopped

• 2 tablespoons lemon juice (about 1 lemon)

Instructions

1. Melt the butter in a large pot over medium-high heat. Add the chicken and cook for 3 to 5 minutes per side until browned, then remove from the pot and set aside.

2. Add the onion and celery and cook for 5 to 7 minutes, until the onion is translucent and both are lightly browned. Add the garlic and ginger and sauté for about 1 minute, until fragrant.

3. Return the chicken to the pot with the sweet potatoes, then stir in the bone broth, thyme, turmeric, salt, and pepper.

4. Cover and simmer over medium-low heat for 30 to 40 minutes, until the chicken reaches an internal temperature of 165°F and pulls apart easily with a fork.

5. Remove the chicken, shred it, and return it to the pot. Stir in the coconut milk and kale and cook for 2 to 3 minutes, until the kale is fully wilted.

6. Turn off the heat and stir in the lemon juice. Taste and adjust the salt before serving.

Tips for queasy days

• Start with the broth. If a full bowl feels like too much, sip a mug of the broth first and add chicken and vegetables as your appetite allows.

• Go lighter when you need to. On rough days, leave out the coconut milk for a lighter, brothier soup, and add it back when richer foods sound good again.

• Let it cool a little. Warm rather than steaming hot soup releases less aroma, which can help if smells are a trigger.

• Pair it with your prenatal. Taking your prenatal with a meal, even a small one like this, is often easier on the stomach than taking it on an empty stomach. More on that below.

• Need more protein on low-appetite days? A cold smoothie is often easier to tolerate than hot food. Learn more about protein needs in pregnancy.

How to freeze and reheat

Let the soup cool completely, then portion it into single-serving containers, leaving about an inch of space at the top. It keeps in the freezer for up to 3 months. Thaw overnight in the fridge and reheat on the stove until steaming, adding a splash of broth if it has thickened. If you plan to freeze most of the batch, you can stir in the kale and lemon when you reheat for the freshest flavor.

RELATED: Can you drink electrolytes while pregnant? A dietitian's guide

Can your prenatal vitamin make nausea worse?

For some people, yes. Taking a prenatal on an empty stomach is a common trigger for queasiness, and iron is often the nutrient people notice most. The form of iron matters: a meta-analysis of randomized controlled trials found that pregnant women taking ferrous bisglycinate reported fewer digestive side effects than those taking other forms of iron.

A few simple habits may help you stay consistent:

• Take your prenatal with food, such as a bowl of this soup, rather than first thing in the morning.

• If one time of day is hard, try another, like with lunch or dinner.

• If you are still struggling, ask your provider or a dietitian about timing or splitting your dose.

WeNatal For Her uses Ferrochel® iron bisglycinate and is designed to be taken as 3 capsules a day with food, so it fits naturally alongside meals like this one. If you are still trying to conceive, it is worth knowing that the American College of Obstetricians and Gynecologists (ACOG) encourages taking a prenatal vitamin before conception, which is one more reason to start early.

RELATED: Iron deficiency in pregnancy: one of the most common nutrient gaps

A note for partners

Nausea can make cooking, and even the smell of cooking, feel impossible, which makes this recipe one of the most helpful things a partner can take on. Make a batch on the weekend, portion it into the freezer, and handle the reheating so the person who is pregnant does not have to stand over the stove. Small acts like this are part of what it means to share the load.

And because both partners matter in building a healthy family, it is a good moment to check in on your own nutrition, too. WeNatal For Him was formulated to support men's foundational health, or you can shop both together with WeNatal Together.

When should you talk to your provider?

Most first trimester nausea, while uncomfortable, is common and tends to ease as the second trimester begins. Reach out to your healthcare provider if you:

• Cannot keep food or fluids down for a day or more

• Notice signs of dehydration, such as very dark urine, urinating rarely, or feeling dizzy or faint

• Are losing weight without trying

• Have nausea that starts after about 9 weeks of pregnancy, or comes with fever, abdominal pain, or headache

• See blood in your vomit

Severe, persistent nausea and vomiting, called hyperemesis gravidarum, needs medical care, and there are safe, effective options your provider can discuss with you. It is also a good idea to check with your provider before adding any supplement, including ginger or vitamin B6.

A note from WeNatal on nausea during pregnancy

Nausea can make even the simplest parts of your day feel hard, and it can be discouraging when the nourishing meals you planned suddenly sound impossible. Please know that eating what you can, when you can, is enough. Some days that is a full bowl of soup, and some days it is a few sips of broth and a handful of crackers. Both count.

Our hope is that this recipe gives you one less thing to think about, and that the people around you step in to share the cooking, the care, and the load. Pregnancy is a whole-body season, and support, not perfection, is always the goal.