3 Tips for Dealing With Morning Sickness - Baby Chick

3 Tips for Dealing With Morning Sickness

pregnancyUpdated August 18, 2020

by Kate Horney

Pre & Postnatal Fitness Specialist


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For many moms, pregnancy can be brutal in terms of morning sickness & queasiness.

Studies show that between 70 to 85 percent of pregnant women experience this during their first trimester with nausea, usually beginning around the sixth week of pregnancy.

You may not be getting all of the nutrients you need from food during these times of upset stomach. If you’re a pregnant mom who is dealing with morning sickness, be sure to include a prenatal vitamin every day to ensure you receive all of the vitamins and minerals your body needs.

Fortunately, there are many strategies to manage nausea and vomiting to promote a healthy, more comfortable pregnancy.

Here are 3 Tips for Dealing With Morning Sickness

Drink fluids

Your body needs more water during the first few months of pregnancy, so it’s important to stay hydrated. Have beverages, soup, and water to settle your stomach between meals. Plain water has been a struggle for me, so I love to mix my regular water with a little stevia and some lemon juice for homemade lemonade. Fresh ginger has been shown to help alleviate nausea, so be sure to enjoy lots of ginger tea. Peppermint is another food known to soothe nausea, and this makes a great tea as well. Whatever it takes, make sure you strive to consume half your body weight in ounces of fluids per day to help keep the morning sickness at bay.

Vitamins & Minerals

Vitamin B6 may help women with severe and persistent nausea and vomiting. Even for women without these symptoms, vitamin B6 is an important vitamin that is required in greater amounts, especially during later stages of pregnancy when the fetus is increasing the most in size.

To help alleviate morning sickness, the recommended dose of vitamin B6 is 50 mg, which can be obtained through an additional supplement. This is much higher than the amount recommended during a normal pregnancy, which is 1.9 mg/day.

To meet your needs for vitamin B6 during pregnancy, try to include the following foods in your diet:

  • Chicken
  • Fish
  • Liver
  • Pork
  • Eggs
  • Carrots
  • Cabbage
  • Cantaloupe
  • Peas
  • Spinach
  • Sunflower seeds
  • Bananas
  • Beans
  • Broccoli
  • Brown rice
  • Oats, bran
  • Walnuts

Small, frequent meals

Keep easy to digest snacks near you at all times. I know most sources recommend crackers and toast, but for a healthier option, I got my “carb” fix with protein pancakes, and homemade low-carb crackers or tortillas when I was pregnant with my boys. Make sure you avoid moving around on an empty stomach. When possible, focus on eating five or six small meals, including easy-to-digest foods and try to eat at least every two hours.

Check out this video for more information:


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