Pregnancy brings many joys, but it also comes with its share of challenges, and pregnancy nausea often tops the list.
Commonly called morning sickness, this queasy, sometimes unpredictable condition affects many women, usually during the first trimester (weeks 6–12), though it can linger longer for some.
Despite its nickname, nausea can strike any time of the day or night, turning even the happiest moments into uncomfortable ones.
The good news? Most nausea is manageable with simple, safe strategies.
This guide offers practical, doctor-approved remedies to ease discomfort, help you regain control, and know when to seek professional care.
Quick Snapshot (for busy moms)
- What works best: small, frequent bland meals, hydration, ginger, vitamin B6, and rest.
- Try non-medical options first; many are safe and effective.
- See your healthcare provider if you can’t keep liquids down, lose >5% body weight, or have dark urine/fainting – you might need medical treatment for hyperemesis gravidarum.
📊 70–80% of pregnant women experience some level of nausea or vomiting during pregnancy.
Why Does Pregnancy Nausea Happen?
Before jumping into remedies, it helps to understand what causes nausea during pregnancy, especially in the first trimester. Knowing the causes also reveals clues for what remedies may work.
- Hormonal changes- Levels of human chorionic gonadotropin (hCG) rise quickly in early pregnancy. Many researchers think hCG is linked to the onset of nausea.
- Enhanced sense of smell/sensitivity to odours- Many pregnant women find that smells that were once innocuous become overwhelming. Strong odours can trigger nausea.
- Low blood sugar/fasting- When your stomach is empty or blood sugar drops, nausea is more likely. Because of metabolic changes, pregnant women sometimes feel this more sharply.
- Gastrointestinal changes- Slower digestion, possibly more acid reflux, and increased sensitivity in the digestive tract all contribute.
- Stress, fatigue, lack of sleep- Physical and emotional stress, tiredness, poor rest can worsen nausea. The body under stress or exhaustion tends to handle digestion less efficiently.
👉 Fun Fact: Experiencing morning sickness can actually be a good sign. Studies show women with nausea in early pregnancy are less likely to miscarry, indicating healthy hormone activity (MedlinePlus).
Why It’s Important to Manage Nausea?
Managing pregnancy nausea is essential not just for comfort but for overall health. Proper nutrition and hydration support your baby’s growth and prevent weight loss or deficiencies.
Frequent nausea and vomiting can cause dehydration, fatigue, and disrupt daily life, while persistent discomfort may also affect mental health, leading to stress or anxiety.
Addressing nausea helps ensure a healthier, more comfortable pregnancy.
Experiencing third trimester nausea? Yes, it’s possible. And common.
Pregnancy Nausea Remedies: What to Try
Here are many remedies, from simple daily habits to medical options. You may need to combine several and see what works best for you.
Note: Always talk to your doctor before taking any supplement or medicine.
Dietary & Eating-Habit Remedies
| Remedy | How & Why it Helps | Practical Tips |
| Eat small, frequent meals | Keeps the stomach from being empty (which triggers nausea) but avoids overloading digestion. Stable blood sugar helps. | Instead of 3 big meals, try 5-6 smaller ones. Keep bland snacks (crackers, nuts) handy; don’t skip breakfast. |
| Bland / easy-to-digest foods | Spicy, greasy, acidic foods often irritate the stomach more. Mild foods are less likely to trigger queasiness. | Foods like plain toast, rice, bananas, boiled potatoes, and plain cereals. Cold or room temperature is sometimes better (less smell). |
| Protein + complex carbs | Protein helps sustain energy; carbs are often easier on the stomach. Together, they give sustained satiety. | Try yoghurt, boiled eggs, chickpeas, pulses, or lean meats if tolerable. Maybe a small protein snack before bed. |
| Avoid strong smells, spicy, fried, or very odorous foods | These can trigger nausea via smell or digestive irritation. | Cook with windows open; use mild spices; avoid greasy cooking; avoid perfumed foods. |
| Hydration – sip often, in small amounts | Dehydration worsens nausea. But big gulps on an empty stomach might trigger more queasiness. | Sip water, coconut water, and herbal teas throughout the day. If water is unpalatable, flavour it lightly (lemon, mint). Use ice chips. |
| Cold or room temperature foods, when possible | Hot or strongly steaming food can send sniff triggers; cold tends to have less smell. | Cold fruits, smoothies, chilled soups, salads (if tolerated), cold snacks like fruit or yoghurt. |
📊 The NHS notes that a slow morning routine, including eating a small snack before getting out of bed, can reduce early-morning queasiness.
Natural / Herbal Remedies
| Remedy | What the Evidence Says | How to Use / Safety Tips |
| Ginger | Many studies show ginger reduces nausea & vomiting. Safe for most pregnant women in moderate doses. | Use fresh ginger tea, ginger slices in food, ginger candies or crystallised ginger. Check that ginger ale or ginger products are “real ginger” not just flavour. Start with a small amount to see if tolerated. |
| Vitamin B6 (Pyridoxine) | Recommended in many guidelines; shown to reduce nausea. | Dose generally around 10-25 mg three times a day, but under medical supervision. Often helpful combined with other measures. |
| Lemon / Citrus | Fresh lemon scent or flavour can counter nausea; sourness sometimes reduces queasy feeling. | Drink lemon water, smell lemon peel, add lemon juice to herbal teas. Use in moderation (acidic). If acid reflux is also present, monitor if citrus irritates. |
| Mint / Peppermint / Tulsi (Holy Basil) | Soothing to the stomach, a cool feeling can distract from nausea. Some evidence via tea or aromatherapy. | Peppermint tea, chew fresh mint leaves, inhale peppermint aroma. Use mild, diluted forms; avoid strong essential oils ingested without supervision. |
| Acupressure / Sea-Bands | Applying pressure on certain wrist points helps with motion sickness, nausea; evidence shows some benefit in pregnancy nausea. | Special wristbands (acupressure), applying pressure manually at the P6 point (inner wrist), can be tried. Do gently; soreness might happen if too much pressure is applied. |
Lifestyle & Self-Care Strategies
- Slow morning routine: Before getting out of bed, have something bland beside your bed (cracker, cookie). Eat a little even before fully upright. Sudden movement can trigger nausea.
- Rest & reduce fatigue: Nap if you need to, get good sleep. Fatigue tends to worsen nausea.
- Fresh air, gentle exercise: Short walks, being in well-ventilated areas, help. Fresh air helps reduce the smell load.
- Stress management: Techniques like deep breathing, meditation, and prenatal yoga can calm the nervous system and reduce nausea. Emotional well-being matters.
- Wear loose clothing: Tight waistbands or compression over the abdomen can worsen discomfort. Choose comfortable, breathable clothes.
- Adjust sleep posture: Sleeping with the head elevated helps reduce acid reflux, which may worsen nausea. Avoid lying flat, especially after meals.
Tip – Pregnant and looking for tips that actually work? Pregnancy Magazine provides expert guidance for every stage of pregnancy, featuring a complete meal guide with nutrition tips and a detailed week-by-week pregnancy guide to help you track your baby’s growth, support your health, and enjoy a healthy journey from conception to birth.
When to call your healthcare provider
Call if you have any of the following:
- You cannot keep fluids down for 24 hours.
- You’re losing >5% of pre-pregnancy weight.
- You have dark urine, dizziness, fainting, or a rapid heart rate.
- Severe abdominal pain or high fever.
Final Words
Pregnancy nausea is a valid, often temporary medical condition. You’re not exaggerating-what you feel is real. Try a combination of the remedies above, keep a simple symptom log, and keep your healthcare team in the loop.
Most first-time moms find a mix of tricks that help them through the worst weeks and into a better second trimester.
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