Morning sickness, despite its name, can strike at any time of the day and affects up to 70% of pregnant women. It typically begins around the sixth week of pregnancy and may last through the first trimester, although for some, it can extend much longer. While the exact cause isn’t entirely understood, hormonal changes—particularly increases in human chorionic gonadotropin (hCG) and estrogen—are believed to play a major role. For many, morning sickness is manageable with lifestyle changes and natural remedies, allowing them to find relief without relying on medication.

Highlights

• Eating small, frequent meals helps stabilize blood sugar and reduce nausea.
• Ginger, whether in tea, lozenges, or capsules, has proven anti-nausea properties.
• Vitamin B6 supplementation can significantly reduce symptoms in some individuals.
• Staying hydrated with electrolyte-rich fluids helps offset nausea-related dehydration.
• Avoiding triggers like strong smells, spicy foods, and excessive screen time can prevent worsening of symptoms.

Eat Small, Frequent Meals

One of the most effective strategies for managing morning sickness is to avoid letting your stomach become too empty or too full. An empty stomach can make nausea worse, so eating small, frequent meals every 2–3 hours helps keep blood sugar levels stable. Dry foods like crackers or toast are often tolerated better first thing in the morning. Many women find that starting the day with a bland snack before getting out of bed can reduce early nausea. Combining protein and complex carbohydrates—for example, peanut butter on whole-grain toast—can also provide long-lasting energy and minimize symptoms.

Incorporate Ginger

Ginger has been widely studied for its anti-nausea effects and is one of the most recommended natural remedies for morning sickness. It is believed to work by acting on the digestive system and central nervous system to calm the stomach. Ginger tea, ginger ale made with real ginger, ginger candies, and even ginger capsules are common ways to incorporate it. Studies have found that taking 1 gram of ginger daily, split into smaller doses, can significantly reduce the severity of nausea and vomiting during pregnancy without adverse effects on the baby.

Try Vitamin B6 Supplements

Vitamin B6 (pyridoxine) has been shown in multiple studies to help reduce nausea in pregnancy, and it is often recommended as a first-line treatment by healthcare providers. A common dose is 10 to 25 mg three times a day, although it’s important to consult a healthcare professional before beginning any supplementation. B6 is also found in foods like bananas, avocados, nuts, and fortified cereals, making these excellent dietary choices for managing symptoms.

Stay Hydrated with the Right Fluids

Nausea and vomiting can quickly lead to dehydration, which in turn can make symptoms worse. Sipping water slowly throughout the day, especially between meals rather than during, can help maintain hydration without triggering nausea. Electrolyte-rich drinks such as coconut water, electrolyte powders mixed into water, or even broths can be helpful alternatives if plain water is unpalatable. Popsicles made from 100% fruit juice or electrolyte solutions can also serve as a gentle hydration option.

Avoid Common Triggers

Identifying and avoiding nausea triggers can make a noticeable difference in how severe and frequent symptoms are. Common triggers include strong smells (like cooking meat, perfumes, or cleaning products), spicy or greasy foods, and even flickering screens or motion (such as while in a car). Keeping a symptom diary can help identify personal triggers. Wearing wristbands that apply pressure to specific acupressure points, such as the P6 point on the wrist, has also shown modest success in reducing nausea for some people.

Morning sickness is one of the more uncomfortable but common parts of early pregnancy. Thankfully, there are many natural approaches that can provide relief. With a combination of dietary changes, gentle supplementation, and self-awareness around personal triggers, many women can ease their symptoms and feel more in control during the first trimester. However, if vomiting becomes severe or persistent, it’s important to speak with a healthcare provider to rule out hyperemesis gravidarum, a more serious condition.