You’re not alone! 80% of pregnant people experience nausea during pregnancy. If you have experienced morning sickness during pregnancy you probably know that the name is misleading. Nausea or vomiting can happen at any time of the day (or night). The good news is that there are several tips that can help reduce your nausea and vomiting!
1. Eat regular meals & snacks
While this might seem counterintuitive, an empty stomach may trigger more nausea. Keep your blood sugar up by eating frequently. Try to eat smaller portions more frequently throughout the day.
When you feel nausea coming on, bland starchy foods, like crackers, can help soak up gastric acid and settle the stomach. Be sure to have your favorite version of Saltines on hand, but don't rely on these as your go-to food when you're not experiencing nausea.
2. Eat more protein (and eat protein before bed)
Protein-rich foods offer longer-lasting relief from nausea compared to foods that are high in carbohydrates or fats. In general, try to limit the amount of carbohydrates you eat and increase your protein. If your morning sickness is happening mostly in the morning, make sure you eat some protein before you go to bed. A piece of toast with your favorite nut butter might do the trick!
3. Take your vitamins at night
Taking a prenatal vitamin is an important part of a healthy pregnancy. Some people find that taking their prenatal vitamins in the morning upsets their stomachs. Taking your prenatal with food may help but you can also try taking your vitamins at night and pair them with your nighttime snack.
4. Try Aromatherapy
Essential oils can help ease nausea symptoms quickly. Dab a few drops on a cotton ball and inhale deeply. On their own, the following oils can be great! Cardamom, Peppermint, Spearmint, Digestive Blend, Chamomile, Ginger, Lemon, and Orange.
Of course, every pregnant body is different, so if any of these scents seem to make your nausea worse, skip them and move on to the next.
Here is a blend that I have found works wonders:
10 drops of peppermint
10 drops of cardamom
30 drops of lavender
Mix in a 5ml bottle. Put a few drops on a cotton ball or handkerchief and inhale deeply.
Some also find 15 drops of peppermint, 15 drops of lemon, and 5 drops of orange in a mist bottle can provide relief.
Note: Not all essential oils are made equal. Be sure you are purchasing therapeutic-grade oils. Many oils, especially those found at HomeGoods are diluted with filler oils and simply won't have as potent of an impact.
5. Acupuncture & acupressure
Research has shown that acupuncture is a very effective modality for treating and preventing morning sickness. The researchers honed in on a certain acupuncture/acupressure point — pericardium 6 or P6. This point is located on the inner wrist, around 5 centimeters above the wrist crease.
If you do not have access to an acupuncturist you can try acupressure on your own! Use your thumb or Sea-Bands (acupressure bands) to apply pressure to acupressure point P-6 for a few minutes at a time. To locate P-6 use 3 finger lengths below your hand and press between the two tendons in your wrist (see figures 1 and 2). This acupressure point helps with morning sickness and motion sickness.
6. Hydrate! Hydrate! Hydrate!
While you are pregnant, try to follow the 8x8 rule during your first and second trimesters. Drink 8oz of water 8 times a day. Once you are in your third trimester increase the frequency to 12 times a day.
This one can be a bit of a “Catch-22”: While being dehydrated can contribute to nausea, so can being uncomfortably full after drinking too much water. Try to stay hydrated throughout the day but don’t overdo it in one sitting. If you’re tired of drinking plain water try a squeeze of lemon, another fruit infusion, or try sipping ginger ale, or a fruity tea.
Bottom line, drink frequently but in small quantities.
7. Make sure you’re getting enough B-6
Research suggests that taking vitamin B6 for morning sickness can greatly improve nausea. While pregnant you should be consuming 25 mg of B6 every 8 hours (3x day). Make sure you are getting enough B-6 and you can see notable improvements. Unisom (an over-the-counter sleep aid) before bed with B6 can help with nausea the next day!
8. Ginger EVERYTHING
Ginger ale, ginger tea, ginger capsules, preggie pops, candy ginger, you name it! Ginger may relieve nausea and morning sickness after a few days of treatment. While ginger does curb nausea, it does not always reduce vomiting.
9. Avoid food triggers
Pay attention to which foods trigger your nausea. Common culprits are spicy, greasy, fatty, and otherwise heavy foods. Bland foods (like those found in the BRAT diet) are easier to stomach.
10. Homeopathy
Homeopathy is a holistic form of medicine that is used by over 45 million people around the globe. It is individualized, based on the symptoms you present, which means two different people may need a different remedy for the same condition. Homeopathic medicine is effective, safe, and non-toxic which makes it a great option during pregnancy when conventional medicine may not be suitable.
For consultations, I recommend checking out The Wild Homeopath which offers virtual consultations. She also has a great free download for a Pregnancy Guide which includes a list of homeopathic remedies for morning sickness and details regarding which of the remedies might be best for the symptoms you are presenting.
Share What Has Worked For You!
Which of these remedies worked best for you? Are there any other tricks that made a difference in curbing your morning sickness? Share in the comments below!
UGH! NOTHING IS WORKING!
I want to note that hyperemesis is a much more intense condition that results in severe nausea and vomiting that can lead to weight loss and dehydration. None of these solutions will be very helpful if you have hyperemesis.
If your morning sickness symptoms persist, talk to your healthcare provider. They may recommend vitamin B-6 supplements (pyridoxine), ginger, and over-the-counter options such as doxylamine (Unisom) for management. If you still have symptoms, your health care provider may recommend prescription anti-nausea medications.
Disclaimer: This information does not substitute for a care provider-patient relationship and should not be relied on as personal medical advice.
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Meet the Author
Clara O'Rourke (she hers),
Holistic Doula & Childbirth Educator.
I am a researcher turned total birth nerd with a passion for supporting people birth in their full power! I guide people through their pregnancy, labor, and postpartum journey by helping them overcome fear or anxiety about birth, providing evidence-based information so they can make informed decisions, and making sure they have everything they need to birth with confidence. Birth is sacred and it should be treated that way. I am committed to providing support for birth and beyond, regardless of a person's background, sexual orientation, gender identity or expression, or relationship status. También ofrezco mis servicios en español. I wish you and your growing family the brightest of beginnings!