17 Morning Sickness Remedies to Help Mums Through The Day

8 min read

Last Modified 27 March 2023 First Added 27 March 2023

By Sophia Rimmer

Morning sickness: the unwelcome guest that often accompanies pregnancy. According to research, nausea and vomiting during pregnancy affect nearly 75% of pregnant women. It’s no secret that this pesky symptom can make the first trimester of pregnancy pretty tough.

But fear not, dear mums-to-be. From natural reliefs to medications prescribed by doctors, we’ll share some of the best morning sickness remedies to help you power through the day.

Note: Talk to your doctor or midwife before trying new herbal remedies, medications, or vitamins.

Foods to help relieve morning sickness

1. Ginger

If you’re looking for a natural way to ease your morning sickness, ginger might be your new best friend. It’s been used for centuries to help soothe upset stomachs, and the anti-inflammatory properties of ginger can help reduce irritation in the stomach to alleviate nausea and vomiting. Plus, it’s easy to incorporate into your diet – you can sip ginger tea, add ginger to your smoothies, or even snack on ginger biscuits.

2. Peppermint

Peppermint has a calming effect on the stomach and can help reduce nausea and vomiting. Sipping on a cup of peppermint tea, using peppermint oil in a diffuser, or simply enjoying a peppermint sweet can be a simple and effective way to ease your symptoms. Plus, peppermint’s refreshing taste and scent can lift your mood and leave you feeling invigorated. So go ahead and give peppermint a try – your stomach (and senses) will thank you.

3. Lemon

If you’re feeling queasy in the morning, lemon might be the remedy you’re looking for. Just the scent of lemon can help alleviate nausea and vomiting, while the citrusy flavour can help perk up your taste buds. Try squeezing fresh lemon into your water or tea, adding lemon zest to your meals, or even taking a whiff of lemon essential oil. Lemons are also packed with vitamin C, which is important for you and your growing baby.

4. Crackers

Eating plain, dry crackers before getting out of bed can help settle your stomach. How? Well, the presence of sodium bicarbonate in the crackers can aid in calming down your stomach acids, which may even prevent you from experiencing any unwanted nausea. Not only are they easy on the stomach, but they also provide a few carbs to help keep you going.

5. Protein

Experts have found that eating high-protein foods can help reduce nausea in your first trimester. Protein increases a hormone called gastrin, which helps with digestion. Whether you’re munching on hard-boiled eggs, savouring chicken, snacking on nuts, enjoying some lean beef, or indulging in Greek yoghurt, you’re sure to find something that hits the spot.

Lifestyle changes to combat morning sickness

6. Stay hydrated

Health advisors say that dehydration is one of the most severe consequences of morning sickness. Aim to drink around two litres of liquid daily to ensure you’re getting enough fluids. That might sound like a lot, but it’s easier than you think. You can mix in juice, herbal teas, or flavoured water for a little treat.

7. Eat small, frequent meals

You may need to switch up your eating habits when you’re eating for two. The NHS recommends consuming smaller meals daily instead of three large ones. This will help to stabilise your blood sugar levels and reduce nausea.

8. Prioritise rest

Remember, your little one is growing at lightning speed inside you, meaning it’s only natural to feel like your precious energy is being sapped away. But don’t worry; you don’t have to be a superhero. During this special gestation time, your body needs extra rest to keep up with all the fantastic things it’s doing to grow your baby. Getting enough rest is especially important since fatigue can worsen morning sickness symptoms. So take some time to relax and catch up on some well-deserved rest.

9. Avoid triggers

One of the easiest things you can do is to avoid triggers and strong smells. Your sense of smell is heightened during pregnancy, meaning things that didn’t bother you before might make your stomach curl. Avoid everything from perfumes to cigarette smoke to cooking odours. And as for triggers, well, those tend to set off your morning sickness. It could be a particular food, a specific time of day, or even a particular sound or sight – whatever it is, avoid them as best as possible.

10. Eat a balanced diet

When you’re pregnant, your body needs all the nutrients to support you and your growing baby. But if you’re not eating a balanced diet, you could miss out on some of those crucial nutrients, worsening your morning sickness. A balanced diet includes many fruits, vegetables, whole grains, and lean proteins.

11. Stay cool

High temperatures can be difficult when a little one is in your belly. The heat can make you feel like a wilted flower and cause dehydration, fatigue, and even heatstroke. Whether taking a cool shower, sipping ice-cold coconut water, wearing loose, flowy clothes, or just chilling in an air-conditioned room, find what works for you. Don’t let the heat get you down; enjoy this beautiful time growing a tiny human.

Natural remedies for morning sickness

12. Acupressure

One natural technique that’s worth exploring is acupressure. It’s a traditional Chinese medicine technique that involves applying pressure to specific points on the body. It’s believed to help balance the body’s energy and promote healing. And when it comes to morning sickness, research says that acupressure can be a game-changer.

There are a few acupressure points that are particularly helpful for relieving nausea and vomiting. These points are located on your wrist and are known as the P6 points. By applying pressure to these points, you can calm your stomach and ease your morning sickness symptoms.

13. Acupuncture

Acupuncture is another traditional Chinese medicine technique that involves inserting tiny needles into specific points on the body. Scientific research proves that it relieves nausea and vomiting, making it a popular choice for pregnant women experiencing morning sickness. By targeting specific points in your body, acupuncture can help calm your nervous system and reduce inflammation, which can lead to a reduction in symptoms. Just make sure you consult with a qualified practitioner to ensure that it’s safe for you and your baby.

14. Aromatherapy

Aromatherapy is a holistic healing treatment that involves using essential oils from plants to help improve your physical and emotional health. Certain essential oils have been shown to help reduce nausea and vomiting, making them a popular choice for pregnant women experiencing morning sickness. For example, lemon, peppermint and ginger essential oils are all known for their anti-nausea properties.

15. Prenatal yoga

Prenatal yoga is a gentle form of exercise that’s specifically designed for pregnant women. It involves a series of poses, breathing exercises, and meditation techniques that can help improve your physical and emotional well-being during pregnancy. By practising deep breathing exercises and gentle stretches, you can help calm your nervous system and reduce stress, which can lead to a reduction in sickness symptoms.

16. B6 supplements

Vitamin B6, also known as pyridoxine, is an essential nutrient that plays an important role in many bodily functions, including the regulation of nausea and vomiting. And when it comes to morning sickness, vitamin B6 research shows it to be particularly effective at reducing symptoms. But as always, be sure to consult with your GP or midwife before starting any new supplements.


17. Medicines your doctor may prescribe

If your morning sickness is severe or persistent, you should always seek professional help – they may be able to recommend medication or other treatments, such as:

  • Diclegis or Bonjesta: It contains a combination of doxylamine (an antihistamine) and pyridoxine (vitamin B6) and has been shown to reduce the severity of nausea and vomiting.
  • Antiemetic medications: An antiemetic works by blocking the signals in the brain that trigger nausea and vomiting, which can help treat morning sickness.

A research survey looking at the management of nausea and vomiting in pregnancy by obstetrician-gynaecologists found that:

Treatments commonly recommended by most respondents for moderate nausea were eating frequent small meals (95.5%), snacking on soda crackers (88.5%), avoiding strong odours (75.6%), taking a prescribed antiemetic (71.3%), taking ginger (51.8%), and eliminating iron supplements (50%). Women physicians were more likely to recommend ginger and less likely to prescribe an antiemetic medication.

Remember, every mum-to-be is different, and what works for one person may not work for another. Be kind to yourself and try different remedies until you find what works best for you. As a final reminder, if you are worried about your morning sickness, it’s always a good idea to consult your healthcare provider and midwife.

Congratulations on your little bundle of joy.

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