Crackers are thin, dry baked biscuits made from wheat flour, usually eaten with cheese, hummus or soup. They are safe throughout pregnancy and are one of the most useful foods for settling early-pregnancy nausea.
Why it's good in pregnancy
Dry, bland and easy to keep down, crackers give you a few quick carbohydrates when an empty stomach makes nausea worse. Flour used in many countries is fortified with iron and B vitamins, so even a plain cracker contributes a little, and topping them with cheese, nut butter or hummus turns them into a balanced snack.
Key nutrients
B VitaminsFortified flour adds thiamin and niacin, which help your body turn food into energy.
IronA small contribution from fortified flour towards the extra iron pregnancy asks for.
Serving ideas
Two plain crackers before getting out of bed
Wholegrain crackers with pasteurised cheddar
Crackers with hummus and cucumber
Crumbled into a bowl of hot soup
Rice crackers with nut butter
Safety
A plain cracker before you get up can take the edge off morning nausea.Check the salt on the label; a few crackers can carry a surprising amount.
Keep a packet by the bed and eat one or two before sitting up if mornings are difficult; nibble slowly rather than eating several at once. Compare labels, as salted-top crackers can carry 0.5 g of salt in a small handful, while plain water biscuits and wholegrain versions tend to be lower. Once opened, keep them in an airtight tin so they stay crisp, and pair them with a protein or fat such as cheese, nut butter or hummus so the energy lasts longer than a few minutes.
Common questions
Do crackers help with morning sickness?Many people find that a plain cracker before getting up, and small dry snacks through the day, keep the stomach from emptying completely and ease nausea.
Are crackers with cheese safe in pregnancy?Yes, with hard cheeses or pasteurised soft cheeses such as cream cheese; skip mould-ripened or blue soft cheeses unless they are cooked until steaming hot.
Can I eat crackers every day while pregnant?Yes, but treat them as a vehicle rather than a meal: add protein, fruit or vegetables so you are not relying on refined flour and salt for your energy.
Did you know?
Cream crackers contain no cream; the name refers to the way the dough is 'creamed' as it is mixed.
Eating before you stand up in the morning works because nausea tends to peak when the stomach is empty.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.
