Fight morning sickness: 7 ways to help reduce it

Woman places hands over her stomach

‘Morning sickness’ affects up to 85% of pregnant women and is usually associated with the first trimester of pregnancy. Despite the name, morning sickness can happen at any time of the day and even at night. As it is related to the hormonal fluctuations that occur in the pregnancy, it usually settles down 13-14 weeks into your pregnancy.  

Managing the symptoms of morning sickness, like nausea and vomiting, can be challenging, but there are ways to help reduce their severity. In this article, we explore some surprisingly helpful foods that can make you feel better during this period. 

But first: stay hydrated 

With any type of vomiting keeping hydrated is important, even though you may not feel like drinking. Dehydration can cause an electrolyte imbalance, which can make nausea worse.  

Try these nausea-friendly tips to stay hydrated: 

  • Sip fluids every 15 minutes 
  • Suck on ice blocks or frozen fruit juice 
  • Avoid acidic drinks like orange juice and caffeinated beverages 

Snack often

Eating a plain salted cracker or dry piece of toast before you get out of bed can help to calm your stomach and prevent morning sickness from occurring.  

Having an empty stomach can make nausea worse, so having small snacks throughout the day can be a better choice than a large meal. Nourishing snacks to munch on can include nuts, dried or fresh fruit, carrot or cucumber sticks or crackers. 

High-protein foods

High-protein foods that are also low in fat can be easy to digest and help prevent your stomach feeling empty. Choose lean meats, eggs, cheddar cheese cubes, yoghurt or tofu that can be easy to digest. 

Bowls of chicken and vegetable soup


Bland foods

Bland foods such as bananas, rice, pasta or toast can be easier to stomach as they do not have a strong taste and are easy to chew and swallow.  

Foods that are greasy or spicy or high in fat can have a strong after-taste which can cause nausea. Similarly, if smells are causing the nausea or vomiting, try to avoid being near the kitchen when hot meals are being prepared. 

Ginger

There is some evidence that food or drinks containing ginger can help reduce nausea. Drinking ginger tea or sipping on ginger ale can help relieve your symptoms. Check with your pharmacist before taking any ginger-containing supplements however, to make sure they are safe to use in pregnancy.  

Herbal tea

Certain herbal teas, like peppermint, ginger, or chamomile, can help ease nausea and keep you hydrated. Stick to known commercial brands, as some herbal teas and the way they are made can make them not safe to use during pregnancy.  If you are unsure about if your tea is safe, ask your healthcare professional. 

Woman lays in bed in the background, with a cup of lemon tea on the foreground

Foods rich in Vitamin B6

Vitamin B6 has been shown to reduce nausea in pregnant women, so it can be helpful to include foods rich in this in your diet. Foods that are high in vitamin B6 include fortified breakfast cereals, steamed potatoes, bananas, chickpeas (which are the main ingredient in hummus) and lean chicken breast. 

Lemons

Some people report finding the fresh smell of lemons helpful for their nausea. Lemon oils, used as an aromatherapy can help reduce nausea or vomiting intensity.  

Pregnancy supplements

Pregnancy supplements, especially those that contain iodine and folate, are particularly important to continue in the first few months, which is the same few months where morning sickness can be at it’s worst.   

If any supplements are causing you to have nausea, trial different brands or types, such as chewable or gummy options to ensure you get the vitamins and minerals you need during pregnancy. Having the supplements with a snack, or just before bed can help. If you are struggling to take supplements daily, talk to your healthcare professional to make sure you and your baby is getting everything they need. 

While morning sickness can be a challenging part of pregnancy, knowing how to manage it can make a difference. Every pregnancy is unique, and it is important to find what works best for you.  

Please note that this advice is only general and if nausea or vomiting is causing you a lot of discomfort, or concern, please consult your healthcare provider.

To learn more about important foods and nutrients to include in your diet while pregnant, read our blog on what to eat during pregnancy.  

Sources

  • Yavari Kia P et al. The effect of lemon inhalation aromatherapy on nausea and vomiting of pregnancy: a double-blinded, randomized, controlled clinical trial. Iran Red Crescent Med J. 2014 Mar;16(3): e14360. doi: 10.5812/ircmj.14360. Epub 2014 Mar 5. PMID: 24829772; PMCID: PMC4005434. 

Acknowledgment

Content developed by Health and Wellbeing Queensland’s team of expert nutritionists, dietitians, and exercise physiologists.