Morning sickness is a common part of pregnancy that affects many individuals, especially during the first trimester. For some, nausea and vomiting occur mainly in the morning, as the name suggests, but for others, the discomfort can last all day and sometimes extend into the second or third trimester. The severity of morning sickness varies widely—some may feel mildly queasy, while others experience more debilitating symptoms that impact daily life.

If you’re navigating this phase, there are practical steps you can try to ease the discomfort. These nine tips focus on simple, low-pressure adjustments that many expecting moms find helpful. Always consult your healthcare provider for personalized advice.

Quick Relief Checklist: 5 Fast Things to Try Today

1. Incorporate Protein into Every Meal and Snack

Protein is more than just a building block for the body—it can also be a game-changer in managing nausea. Protein-rich foods may be easier to tolerate for many expecting moms. Protein can help keep blood sugar steadier and may support a more comfortable digestion pattern, which can reduce that ‘wave of nausea’ feeling. To maintain stable blood sugar levels and prevent nausea, aim to include a protein source with every meal or snack.

Some easy protein-rich options include:

• Greek yogurt with fresh fruit
• Hard-boiled eggs or scrambled eggs with toast
• Hummus paired with veggies or crackers
• A handful of almonds or pistachios

By keeping protein levels steady, you may notice a significant improvement in your nausea symptoms.

2. Switch to Small, Frequent Meals

Eating smaller, more frequent meals can help prevent the cycle of an empty stomach triggering nausea. Instead of sticking to the traditional three meals a day, try eating 5–6 smaller meals spaced out throughout the day.

For example:

• Start your day with a light snack, such as a banana or a handful of plain crackers.
• Have a mid-morning snack with protein, like peanut butter on toast.
• Opt for smaller portions at lunch and dinner to avoid feeling overly full.

Pregnancy-related nausea often worsens when the stomach is either completely empty or overly full. By finding the right balance, you can keep morning sickness at bay.

3. Honor Your Cravings, Within Reason

Cravings during pregnancy can be your body's way of signaling what it tolerates best. While it’s okay to indulge in your cravings occasionally, try to balance them with more nutrient-dense options when possible.

For example, if you’re craving potato chips, pair them with a side of guacamole to add some healthy fats and fiber. If cereal is your go-to, consider choosing a fortified version that includes important vitamins like folic acid and iron.

If a craving is one of the few things you can keep down on a rough day, it’s okay to prioritize tolerable foods first and aim for balance across the week, not perfection at every meal.

4. Stay Hydrated with Creative Alternatives

Hydration is essential for overall health and plays a significant role in alleviating nausea. However, many pregnant individuals find that plain water worsens their morning sickness. Fortunately, there are creative ways to stay hydrated:

• Sip on clear broths or soups like chicken noodle or miso.
• Try herbal teas, such as ginger, peppermint, or chamomile (with your doctor’s approval).
• Infuse water with fresh fruit slices, cucumber, or mint for a refreshing twist.
• Snack on water-rich foods like watermelon, cucumber, or oranges.

If you’re struggling to stay hydrated, consider electrolyte drinks, such as coconut water or products like Liquid IV. If drinks feel hard to tolerate, try small sips more often, use a straw, or choose cold liquids, which some people find gentler. Severe dehydration may require medical attention, so don’t hesitate to seek help if needed.

5. Harness the Power of Ginger and Peppermint

Ginger and peppermint have long been used as natural remedies for nausea. These ingredients are safe, easy to find, and versatile in how they can be consumed.

Here are some practical ways to incorporate them:

• Sip ginger tea or nibble on ginger candies.
• Drink peppermint tea or chew sugar-free peppermint gum.
• Use a diffuser with peppermint essential oil to create a soothing environment.

If the smell or taste of ginger or peppermint makes nausea worse for you, skip them and focus on bland foods and gentle hydration instead. While these remedies may not work for everyone, many individuals find them to be a simple yet effective way to combat nausea.

6. Identify and Avoid Your Triggers

Morning sickness triggers vary from person to person, but certain smells, foods, or environments are common culprits. Take note of what makes you feel queasy and try to minimize exposure to these triggers.

Common triggers include:

• Strong cooking odors, such as garlic, onions, or raw meat.
• Greasy or fried foods that are harder to digest.
• Overly sweet or heavily spiced dishes.

Consider asking a partner or family member to handle meal prep, or opt for pre-cooked meals to avoid exposure to overwhelming smells. Cold or room-temperature foods can also help reduce odor-related nausea. Simple adjustments like eating in a well-ventilated room can make a big difference.

7. Explore Acupressure Techniques

Acupressure is a gentle and non-invasive technique that involves applying pressure to specific points on the body to relieve nausea. Many pregnant individuals report positive results from trying this method.

Options to explore include:

• Wearing acupressure wristbands, commonly used for motion sickness.
• Visiting a licensed acupuncturist who specializes in prenatal care.
• Learning simple pressure points to massage at home, such as the P6 point on your inner wrist.

Results vary, but this is a low-risk approach that many people feel is worth a short trial.

8. Boost Your Diet with Vitamin B6

Vitamin B6 has been shown to reduce nausea in many pregnant individuals, making it a go-to recommendation from healthcare providers. You can increase your B6 intake naturally through foods like:

• Bananas
• Avocados
• Fortified cereals and whole grains
• Chicken or turkey

If dietary changes aren’t enough, your doctor may recommend a B6 supplement. Avoid self-dosing beyond your provider’s guidance, especially if you’re already taking a prenatal vitamin. Be sure to follow their guidance to ensure safe and effective use.

9. Prioritize Rest and Self-Care

Pregnancy is a time when your body works overtime, and fatigue can exacerbate nausea. Make rest and self-care a priority to support your physical and emotional well-being.

Some ideas include:

• Taking short naps during the day, especially if you’re feeling drained.
• Practicing relaxation techniques, such as deep breathing or meditation.
• Delegating household tasks to reduce your workload.

Allow yourself the grace to slow down and focus on what your body needs most. Rest is an essential part of staying healthy during pregnancy.

When to Call Your Provider

Reach out to your healthcare provider if you can’t keep food or fluids down for a full day, notice signs of dehydration (very dark urine, dizziness, rapid heartbeat), or experience ongoing weight loss or worsening symptoms. These may signal a more severe form of pregnancy nausea that needs medical support.

Finding Comfort in the Journey

While morning sickness can be frustrating and exhausting, small adjustments can make daily life feel more manageable. Every pregnancy is different, so you may need to test a few combinations of these strategies to find what works best for you.

If you’ve tried these tips without success, don’t hesitate to reach out to your healthcare provider. There are safe medications and other treatments available to help you feel better.

Take it one day at a time and remind yourself that this phase is temporary. Brighter days, filled with excitement and anticipation for your little one, are just around the corner.

FAQs

Q1: What if I can only tolerate carbohydrates at this time?

This can be common when nausea is at its peak. Consider adding a little bit of carbohydrate along with a mild and tolerable protein source, such as yogurt, eggs, and a handful of nuts. If protein isn’t tolerable right now, hydration and gentle caloric intake should be the first priorities, with the gradual introduction of a little bit of protein when possible.

Q2: Why do prenatal vitamins sometimes make symptoms worse?

Some people feel worse if they take prenatal vitamins on an empty stomach. You take them with food, consider the time of day, or discuss other options with a health practitioner. Any changes to iron-containing prenatal supplements should be guided by your provider. Do not permanently stop taking prenatal supplements without advice from a health practitioner, but changes are commonly made in the short term.

Q3: How do I know if this is more than the normal Morning Sickness?

If the presence of nausea and vomiting reaches the point where it impacts oral intake, leads to dehydration, and results in weight loss, then medical assistance might be required. The physician will be able to assess the issue and provide recommendations regarding possible treatment methods.

Q4: Is it normal to feel worse in the evening instead of the morning?

Yes. “Morning sickness” is a bit misleading; nausea can happen at any time of day. Many people actually feel worse in the late afternoon or evening as fatigue builds up. Lighter dinners, small snacks, and resting earlier can help. If evening symptoms stop you from eating or drinking, speak with your provider.

Q5: Can I still exercise if I have morning sickness?

Gentle movement is usually fine, and sometimes a short walk in fresh air can even ease nausea. The key is to keep it light, avoid overheating, and stop if you feel dizzy or weaker than usual. Sip fluids before and after. If you’re unsure what level of activity is safe, check with your healthcare provider.

About This Article

This article is brought to you by Momcozy in partnership with YourBabyClub, offering helpful tips and resources for expectant mothers navigating the challenges of pregnancy. For more practical solutions and expert advice, visit Momcozy.