12 Morning Sickness Remedies to Help You Through the Day

One minute you’re fine. The next, the smell of someone’s coffee from across the room has you looking for the nearest exit. Morning sickness is one of the most common parts of early pregnancy, and it rarely sticks to its name. Symptoms can turn up at any time of the day or night, and some people feel sick all day long.

We get it. When you’re feeling grim, you want to know what actually works. So we’ve gathered the morning sickness remedies recommended by the NHS and NICE, and we’ve been honest about which ones have solid evidence behind them.

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

The most helpful changes for morning sickness are simple ones. The NHS recommends eating small, frequent meals that are high in carbohydrates and low in fat, avoiding foods and smells that set you off, sipping fluids little and often and getting plenty of rest. Ginger and acupressure wristbands may help too.

It’s worth knowing how much of this has been properly tested. A Cochrane review of 37 trials found no high-quality evidence for any single remedy, and it found no trials on diet or lifestyle changes at all. The remedies may still help. They just haven’t been studied well enough to say for sure, so finding what works for you can take a bit of trial and error.

Morning sickness often starts between the fourth and seventh week of pregnancy. For most people, it eases by around 16 to 20 weeks, and there’s no evidence that ordinary nausea and vomiting harm your baby.

1. Eat small, frequent meals

Little and often is the most common advice for morning sickness. The NHS recommends small meals that are high in carbohydrates and low in fat, such as bread, rice, crackers and pasta. It’s not the most exciting menu, but plain food has its moment in early pregnancy.

2. Have a plain biscuit before you get up

If getting out of bed is the hardest part of your day, the NHS suggests eating dry toast or a plain biscuit before you get up. Keeping a packet of crackers on your bedside table means breakfast is already within reach. A few crumbs in the bed are a small price to pay.

3. Sip fluids little and often

Being sick can leave you low on fluids, so staying hydrated matters. The NHS suggests sipping drinks little and often, which may help prevent vomiting. A few sips at a time are usually easier to manage than a big glass in one go.

4. Try ginger

Ginger is one of the best-known natural remedies for morning sickness. NICE says home remedies such as ginger can help ease symptoms in many cases, and the NHS suggests trying foods or drinks containing ginger, such as ginger tea or ginger biscuits. The evidence is encouraging but not conclusive. The Cochrane review found that ginger may help, although results varied between studies. Check with your pharmacist or midwife before taking ginger supplements.

5. Add some protein

Protein might be worth a try. In a small study of 14 women in early pregnancy, meals made up mostly of protein eased nausea more than carbohydrate- or fat-based meals with the same number of calories. With so few people taking part, it’s a reason to experiment rather than a firm rule. Adding eggs, yoghurt, nuts, chicken or beans to your plate is an easy way to test it.

6. Eat cold food if cooking smells set you off

Cooking smells can be a real trigger. If they make you feel sick, the NHS suggests eating cold meals instead. A sandwich or a bowl of cold pasta can be much easier to face than a steaming hot dinner.

7. Avoid your triggers

Foods and smells you used to love can suddenly become impossible to be around. Triggers are different for everyone, and the NHS advice is simply to avoid the foods and smells that set you off wherever you can. If that means more cold sandwiches and fewer fry-ups for a while, so be it.

8. Get plenty of rest

Rest is one of the simplest things you can do for morning sickness. The NHS recommends getting plenty of rest because tiredness can worsen nausea. Early pregnancy can be exhausting, so an early night or a daytime nap is time well spent. Our guide to daytime napping explains how to nap well, and if you’re struggling to sleep at night, try these sleep tips for pregnancy insomnia.

9. Acupressure wristbands

Acupressure wristbands are the bands sold in chemists for travel sickness. They press on a point on the inside of your wrist known as P6. The NHS says there’s some evidence they may help, and NICE recommends acupressure as an option for severe pregnancy sickness. Trial results have been limited, though, so it’s a case of trying them and seeing.

Acupuncture is a different story. The Cochrane review found that acupuncture showed no significant benefit for nausea and vomiting in pregnancy.

10. Vitamin B6

Vitamin B6 has been tested in a handful of trials. In two trials reviewed by Cochrane, it reduced nausea, but there was no strong evidence that it reduced vomiting. Speak to your GP, midwife or pharmacist before taking any supplement during pregnancy.

11. Lemon and peppermint

Lemon and peppermint are popular remedies, but the evidence behind them is thin. In one trial, women who inhaled lemon oil saw their symptoms ease over three days, but they didn’t do clearly better than the placebo group. A trial of mint oil found no clear benefit for either nausea or vomiting. If a slice of lemon in your water or a cup of peppermint tea helps you feel better, that’s what counts. Check with your midwife or pharmacist before using essential oils during pregnancy.

12. Anti-sickness medicine from your GP

Nobody should have to grit their teeth through severe sickness. If self-help isn’t making a difference, your GP can prescribe anti-sickness medicine. NICE recommends anti-sickness medicines for severe pregnancy sickness, and the NHS describes the ones it uses as safe for use in pregnancy. Speak to your GP or midwife if sickness is getting in the way of everyday life.

For some people, pregnancy sickness goes far beyond feeling queasy. Hyperemesis gravidarum is a severe form that affects between 1 and 3 in every 100 pregnant women, and it can sometimes require hospital treatment.

Speak to your GP or midwife straight away if you notice any of these signs, which are listed in NHS guidance:

• You have prolonged and severe nausea and vomiting.
• You’re unable to keep food or fluids down.
• You feel very thirsty, tired, dizzy or lightheaded.
• You’re not going to the toilet much, or your wee is dark yellow and strong-smelling.
• You’re losing weight.

Pregnancy Sickness Support is a UK charity that offers information and peer support for anyone affected by severe pregnancy sickness.