22 Ways to Relieve Morning Sickness

By Nina Spears

The Baby Chick® & CEO of Baby Chick®

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Nina Spears is the Co-Founder & CEO of Baby Chick, an online go-to resource for all things motherhood and the Founder & CEO of Bassett Baby Planning, the premier doula agency and resource center in Houston, TX for expecting and new mothers. Read More


If you’re suffering from morning sickness, you know how terrible it can be. 🙁 I’m sure you’ve tried everything to find some relief. I’ve had many clients and friends ask for tips and tricks on how to survive and cure morning sickness so I wanted to share my list of things that can help. Hopefully you haven’t tried all of my tips yet and that you find a few new things that will get you back to feeling good. Here are my 22 ways to relieve morning sickness:

1. Eat small meals throughout the day.

salad collage composition nested on frame

Having an empty stomach can actually make your nausea worse. Eating little and often helps balance your sugar levels, which is what you need. Try to eat up to six small meals a day rather than three big meals. Think small but frequent amounts. Some women find that carbohydrates are most appealing when they feel nauseated. Whatever you decide to eat, be sure to eat it slowly.


2. Lie down, but not right after you eat.

If you’re feeling nauseous or dizzy, rest and put your feet up. Nausea can actually become worse if you’re stressed and tired, so give yourself some time to relax and take naps when you can. You are growing a human, after all!

NOTE: You don’t want to lie down right after eating something. This can cause things to come right back up, especially if you lay on your left side. Laying on your left side slows digestion. Try to sit up, but if you need to sit back because because you’re not feeling well, recline slightly in a well supported chair, couch, or bed.

3. Get up slowly in the morning.

Sitting on your bed for a few minutes rather than jumping right up may also be helpful.


4. Keep snacks around.

Stash food everywhere you go throughout the day, such as your bedroom, car, office, and so on. This helps to remind you that you should be lightly grazing throughout the day. You’ll want to find foods or drinks that ease nausea. Snacks like crackers or dry-roasted nuts, while drinks like flat Coke, 7UP, or seltzer with a slice of lemon, lime, or orange are said to help. Just make sure to keep bland snacks handy for nibbling.

I also recommend that you keep crackers by your bed. When you first wake up, nibble a few crackers and then rest for 20 minutes before getting up. Snacking on crackers may also help you feel better if you wake up nauseated in the middle of the night.

5. Eat protein-rich foods.

It has been proven in studies that eating simple, high-protein foods, and those that are rich in vitamin B, such as nuts, can really help relieve morning sickness/nausea.

6. Steer clear of spicy, acidic, and fried foods.

various spices

These are obviously types of foods that can irritate your digestive system and take longer to digest. Stick to the bland foods and stay away from the spicy, fried, and acidic foods.

7. Eat food that is cold or at room temperature.

Food tends to have a stronger aroma when it’s hot and those aromas can bring on feelings of nausea when you’re cooking. I recommend staying with cold meals or meals that are at room temperature until your morning sickness passes.

8. Try to avoid foods and smells that trigger your nausea.

If almost everything seems nauseating to you, it’s okay to eat the few things that do appeal to you for this part of your pregnancy, even if they don’t add up to a perfectly balanced diet.

9. Brush your teeth and rinse out your mouth after eating.

The fresh scent and taste and a clean mouth can really help.

10. Keep yourself hydrated.

Aim to drink about a quart and a half (48 oz) each day. Keeping bottles or pitchers on hand throughout your home is smart, serving both as a reminder and relief.

If you’ve been vomiting a lot, try a sports drink that contains glucose, salt, and potassium to replace lost electrolytes. I just don’t want you to forget to drink plenty of fluids throughout the day because staying hydrated is important during pregnancy.

11. Try drinking mostly between meals.

If you’re finding it hard to keep fluids down, limit the amount you drink while eating. You might find cold, carbonated beverages easiest to keep down. Try ginger ale, Sprite, 7 UP, or soda water. Some women also find sour drinks, such as lemonade, easier to handle.

Drinking tea is also a good option to help with nausea. I recommend trying Earth Mama Angel Baby’s Morning Wellness Tea and/or Yogi’s Ginger Tea. You can also add lemon slices to iced tea or sparkling water and take sips when you can.

morning wellness tea

Ginger tea

12. Don’t drink so much at once.

You don’t want to drink so much that your stomach feels full. A good strategy is to sip fluids throughout the day. Try using a straw if sipping isn’t going well.

13. Watch for non-food triggers, too.

A warm or stuffy room, the smell of heavy perfume, a car ride, or even changing positions too quickly, might trigger your nausea. Also, toning down the brightness on your computer, as the strobing can drive you nuts an cause nausea is a good thing. Try it with your phone too. Plus, it saves battery life! Avoidance of triggers can become an important part to helping you feel better.

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14. Get fresh air.

Going for a walk or opening a window might ease your nausea by getting some fresh air in your lungs.

15. Sniff a fresh scent.

lemon oil

peppermint oil

orange oil

When you can’t pop open a window, take a whiff of some fresh scents. Some women find scents such as lemon, mint, and/or orange useful. You can use a diffuser to dispense an essential oil, or you can carry a drop or two of an essential oil on a towel or hanky to smell when you start to feel queasy. NOTE: Essential oils are very strong, so use only one or two drops.

16. Vitamin BG6

vitamin b6

Vitamin B6 at 50 milligrams per day has been proven to be helpful. Definitely consult with your doctor first before trying this option.

17. Try taking your prenatal vitamins with food or just before bed.

Taking your prenatal vitamin by itself in the morning can trigger those feelings of nausea. By taking it with food or right before bed, it can lessen the sickness.

You might also want to ask your healthcare provider whether you should switch to a prenatal vitamin with a low dose of iron or no iron for the first trimester, since this mineral can be hard on your digestive system. If the prenatal vitamin still makes you nauseated, ask if you can stop taking it until your nausea gets better.

17. Try ginger (I know you already have).

ginger

Ginger tea

An alternative remedy thought to settle the stomach and help queasiness is ginger. See if you can find ginger ale made with real ginger. Most supermarket ginger ales aren’t made with real ginger. You can grate some fresh ginger into hot water to make ginger tea, or see if ginger candies or crystallized ginger helps. Ginger is your friend. Be it cooked, spiced, candied, raw, or in ale form, ginger is a good thing.

Research shows that taking powdered ginger root in capsules may provide some relief, too. Unfortunately, there’s no way to be sure how much of the active ingredient you’re getting in these ginger supplements, so talk to your doctor before taking them.

18. Try peppermint.

altoids

Some women find similar relief from sipping peppermint tea or from sucking peppermint candies, especially after eating, or even just the scent of peppermint can be helpful.

19. Try Preggie Pops/Drops.

preggie pops

preggie pops

These candies are naturally flavored and specially formulated lollipops and lozenges made for pregnant women experiencing morning sickness. Preggie Pops & Drops offer relief via a combination of essential oils, aromatherapy. It’s definitely something you should check out!

20. Try an acupressure band.

sea band acupressureThese soft cotton wristbands from Sea Band are sold at pretty much all drugstores. You strap it on so that the plastic button pushes against an acupressure point on the underside of your wrist. This simple and inexpensive device, designed to ward off seasickness, has helped some pregnant women through morning sickness. Doesn’t hurt to give it a shot!

21. Consider seeing an acupuncturist.

Some therapies, such as reflexology, may help you to cope with sickness. You probably already have looked into this, but make sure you go to a qualified therapist who has experience treating nausea during pregnancy.

22. Carry a survival kit.

Make a survival kit for yourself that includes water, vitamins, acid reflux meds, sour candies, peppermints, oils, and even bowel stimulants.

If your nausea and vomiting are so severe that you can’t keep anything down, including water, juice, food, prenatal vitamins, or medications, you probably have a condition called hyperemesis gravidarum, a complication highlighted by nausea, vomiting, weight loss, and dehydration. Mild cases are treated with dietary changes, rest, and antacids. More severe cases do require a hospital stay so that you can receive fluid and nutrition through an IV. Definitely consult your doctor if you fall into this category. Hopefully you’re not at that point, though.

I hope this information helps and I hope you start feeling better soon!! Fell well, mamas!

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One thought on “22 Ways to Relieve Morning Sickness

  1. A really good 23rd option is nevasic.

    Clinically proven for travel sickness, National Health Service (UK) researched, tested and proven with morning sickness or NVP.

    Has no drugs, no chemicals, no side effects, no contra-indications, no overdose risk, doesn’t need a glass of water to accompany, nothing to swallow at a time you really don’t feel like it and it can be used anywhere you have your phone and earphones with you.

    While it used to be in a CD format the National Childbirth Trust distributed the product under the name Morningwell.

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