For some moms, morning sickness or pregnancy nausea is an unavoidable part of pregnancy. Here are natural morning sickness remedies that worked for me and recommendations from other moms that helped them find morning sickness relief.
Morning sickness is a misnomer.
When I describe morning sickness to people, I am reminded of the popular Bagel Bites theme song: “Pizza in the morning. Pizza in the evening. Pizza at suppertime. When pizza’s on a bagel, you can eat pizza anytime.”
Now, replace the word “pizza” with “morning sickness” and rewrite the last sentence to “When you got morning sickness, you can vomit anytime.” There you have it, a catchy jingle for morning sickness. Just don’t think about the Bagel Bites too much while singing it, because the thought of pizza might cause you to throw up.
Jokes aside, I struggled with morning sickness during my second pregnancy. Any time I took a bite of food, I would start looking at the clock and without fail, I would be vomiting it all up about 5 minutes later.
Coupled with pregnancy cravings, I felt like my body was playing a prank on me. I would travel far and wide for some weird food I crave (oyster omelet, anyone?), only to throw up in my mouth the moment I take a whiff of it.
What made it worse is that I expected the morning sickness symptoms to stop after the 1st trimester, but nope! It wasn’t until the end of the 2nd trimester that I found some relief.
To help you through morning sickness through the first trimester (and maybe even second), I want to share with you natural morning sickness remedies that worked for me and other moms I know.
Do All Women Experience Morning Sickness?
If you are one of the *lucky* moms who experience morning sickness, you are not alone!
About 70% of pregnant women experience nausea and vomiting of pregnancy.
The good news is that morning sickness is usually not harmful to the fetus. The bad news is that it can seriously impact your daily activities. Even though we can’t escape morning sickness, there are several things you can do to make yourself feel better.
What Causes Morning Sickness?
Before we jump into the remedies, let’s talk morning sickness basics.
Nobody can really pinpoint the cause of morning sickness. The most common causes include increased hCG (human chorionic gonadotropin) hormone levels during the first few weeks of pregnancy and low blood sugar.
Morning sickness may be worsened by excessive fatigue, stress, increased sense of smell, food sensitivity, or motion sickness. Some believe that morning sickness may be a sign of having a girl, which was true in my case. With my son I had zero nausea, while with my daughter I puked all day every day.
Risks of Morning Sickness
Morning sickness may make you hate being pregnant, but mild morning sickness is generally not harmful to the baby. However, you should speak to the doctor if:
- You are not gaining any weight during pregnancy.
- You are unable to keep food and water down.
- You notice blood in your vomit.
- You have lost 5% of your prepregnancy weight.
- You are dehydrated.
If you are experiencing these symptoms, you may have a condition called hyperemesis gravidarum. This severe form of nausea and vomiting often requires hospitalization to receive intravenous (IV) fluids for rehydration. When in doubt, contact your health provider for consultation.
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Step You Can Take Today for Pregnancy Nausea Relief
1. Keep Food by Your Bed
Having an empty stomach really brings about nausea during both of my pregnancies. I remember instances when I would be talking to someone and all the sudden, I would be dry heaving nonstop until I get something to eat. Yeah, not pretty.
Even though eating in bed right after you wake up may seem strange, many women find eating a few
crackers or pretzels first thing in the morning help settle their stomach. You may prefer bananas or dried fruits instead of carbs. Eat whatever helps you get up and get going.
2. Stay Hydrated
Can you believe that before I got pregnant, I rarely ever drink water? I always drank juice, milk, or other flavored beverages. However, drinking plenty of fluids, especially water, throughout the day is so important for pregnancy (and later, breastfeeding) that I eventually got into a habit of drinking water.
My mother-in-law has this awesome smart water bottle that tracks your water intake and glows to remind you to stay hydrated. Plus it comes with a wireless portable Bluetooth speaker. How cool is that?
3. Get Plenty of Rest
Ha! With the need to pee every 5 minutes, back pain, leg cramps, heartburn, and yup, morning sickness, how is a pregnant woman supposed to get any rest? Especially if you have another child to care for, sleep seems like an impossibility.
I loved my
pregnancy pillow when I was pregnant. Being able to hug something plush between my legs made a world of difference when it comes to comfort. My sister-in-law raved about her U-shaped pregnancy pillow that supported both her back and front for a peaceful night of sleep.
4. Eat Small Meals
Instead of eating 3 large meals, try eating 5-6 small meals a day instead. Eat frequently will ensure your stomach always has something in it to ward off the nausea.
5. Avoid Spicy and Fatty Foods
I LOVE spicy food so this one was difficult for me. I remember craving buffalo chicken wings but every time I eat even 1 wing, I would be puking it up soon after. Ditch the hot sauce and try eating bland foods such as bananas, rice, dry toast, applesauce, eggs, or baked potato instead.
6. Get Some Fresh Air
Open the window or go take a brisk walk outdoors. Sometimes all it takes is getting some fresh air and exercise to make you feel better!
7. Keep Distracted
Take your mind off nausea by turning to your hobbies. Play board games with your husband, knit a scarf, or if you are like me, binge watch a show on Netflix!
8. Avoid Smell Triggers
It’s crazy how pregnancy makes us super sensitive to certain smells. Mine was beef. If there was steak, beef jerky, or any semblance of a cow in the room, I would start gagging. Therefore, stay far away from whatever smell that would make you nauseous.
9. Eat more Protein
Protein-rich food may help reduce your symptoms better than food high in fat or carbs. For me, I wasn’t about to go eat a steak (oh the smell!), but I didn’t mind a good grilled chicken for dinner.
10. Take Your Prenatal Vitamins at Night
Prenatal vitamins are so important for you and your baby’s health. However, the thought of popping a horse-sized pill when you are already queasy is the last thing you want to do.
If your stomach is sensitive to your prenatal vitamins, you can take them at night right before bed. This way, you can sleep off the nausea instead of being awake for it.
Switching your prenatal vitamins may also help. Prenatal vitamins that contain iron because iron may worsen feelings of nausea. I tried so many different prenatal vitamins that I lost count, but the one that I found least nauseating was the
Rainbow Light Prenatal One Multivitamin.
11. Ask for Help
I am all for independent woman and all, but when you have morning sickness, ask for help! Ask your neighbor to help walk your dog, or your mom to help cook some freezer meals for you. I bet your family and friends will be happy to take care of their dear pregnant friend.
Natural Nausea and Morning Sickness Remedies
6 months of nausea left me plenty of time to explore different treatments for morning sickness. While I cannot find one single remedy that could “cure” my morning sickness, several things helped alleviate the nausea.
12. Preggie Pop Drops
hard CANDIES can ease morning sickness! These come in different flavors so you can pick your favorite.
I carried these around with me everywhere so that I can eat one whenever I feel a wave of nausea coming. If anything, it’s nice to have something to suck on AFTER vomiting to get the bitter taste out of your mouth.
I know, YUCK. I cringe at the idea of eating ginger. My mom used to make ginger soup for me since ginger root is a popular Chinese medicine to soothe the tummy, but I never got into it. Thankfully, you can consume it in more delicious forms such as ginger ale soda,
ginger tea, ginger snaps, or my favorite, g inger candy.
Sour taste and smell may help with morning sickness. You can eat, drink (lemonade), or sniff a lemon. And just like ginger and peppermint, there is always the lemon candy option.
A refreshing slice of watermelon is easy on the stomach and a must-eat fruit for pregnancy. Its high water content (92%) and fruit sugars will help keep you hydrated. Plus, watermelon juice and ice pops are simple to make and yet so delicious!
17. Morning Sickness Tea
I am not a tea drinker, but the blend of organic herbs in the morning sickness tea helps settle my stomach. Plus, it helps you keep hydrated, which is important for pregnancy.
I drank a cup first thing in the morning to prevent pregnancy nausea and one in the afternoon to keep the food down the rest of the day.
Sea-Band is an acupressure wristband that helps relief all forms of nausea, including morning sickness.
Since it has no side effects besides leaving an imprint on your wrist, it doesn’t hurt to try it! I wore it for the majority of the first trimester.
19. Essential Oils
I have been using an essential oil diffuser in my house for years now. Like I mentioned above, the smell of peppermint and lemon does wonders for nausea. You can either diffuse the oils or you can mix them with carrier oil of choice (jojoba oil, fractionated coconut oil, grapeseed oil, etc.) in a roller bottle so you can apply the diluted oil on your skin.
20. Aroma Inhaler
Essential oils are great, but sometimes you just want a quick sniff for fast nausea relief. I love the
Nausea & Tummy Aromatherapy Inhaler that is pocket-size so you can throw them in your purse or diaper bag.
Magnesium deficiency may be the cause of your morning sickness. If you cannot stomach magnesium pills, try the magnesium body spray that allows magnesium to be absorbed through your skin.
22. Vitamin B6
Increasing your intake of vitamin B6 may help ease nausea. Food rich in vitamin B6 includes legumes, nuts, soy, poultry, and fish. If you can’t stomach these foods, then consider taking vitamin B6 supplements. Make sure to contact your doctor for the proper dosage.
23. Fennel Seeds
This herb has numerous health benefits, one of them being aiding digestion. You can use them as a flavoring agent while cooking or drink it as a tea. Some moms prefer to carry a bag of it at all time and chew it raw.
One of my friends found that acupuncture treatments not only decrease the severity of morning sickness, but also the frequency with which it occurs. Acupuncture is a safe and natural method of reducing pain and discomfort during pregnancy.
Doesn’t a nice, prenatal massage with calm, peaceful music sound dreamy? Relaxing your muscles as well as your mind may help relieve nausea. Even if you only have mild morning sickness, go for a prenatal massage anyway. You deserve some down time for carrying around a human being in your belly all day!
Hang in There!
What remedies did you find useful to alleviate your morning sickness?Morning sickness is not fun but think of it as our body’s way of eliminating toxins from our body to protect our precious baby. The nausea may last the entire 1st trimester, it may last the entire pregnancy, but morning sickness is not forever. Hopefully at least one of these natural remedies will help ease your nausea so you can focus on getting ready for the baby.
And remember, you are not alone! Check out this informative, warm, and funny book by Elizabeth Kaledin dedicated to comfort women who are affected by morning sickness.
I will guarantee you that once you are holding your newborn in your arms, morning sickness is the last thing on your mind. Hang in there mama! You can do this!
What remedies did you find useful to alleviate your morning sickness?