It’s 7 a.m., and the mild churning in your tummy has you pushing away breakfast. At least, this is a step up from the day before, when you broke your record sprinting to the nearest toilet to hurl your guts. As any pregnant person will tell you, morning sickness ain’t no fun.
Unfortunately, for many of us growing a bun in the oven, morning sickness is something we have to get through. Statistics showed that 70% of expectant mothers experience nausea, with the “lucky” few (roughly 30-50%) actually vomiting.
The good news is that morning sickness usually goes away by the second trimester (fingers crossed!). Also, there are ways to keep nausea at bay. Keep reading to find the best morning sickness remedies you can try at home.
Disclaimer: The information provided in this post is not intended as medical advice.
What Is Morning Sickness? It Doesn’t Just Strike in the A.M.
Before diving into your options for pregnancy nausea relief, let’s define morning sickness.
Contrary to popular misconception, morning sickness doesn’t just happen in the morning; it can strike at any time of day. You’ve probably found that out the hard way when you’ve had to excuse yourself to run to the bathroom in the middle of work. Or find yourself battling nausea when you’re about to turn in for the night.
That being said, morning sickness does happen in the a.m. for the most part, specifically between 6 a.m. and 12 p.m., per a study in the British Journal of General Practice. As such, it may be best to avoid vital tasks during this period. For example, try scheduling important work meetings from early afternoon onward.
The severity of morning sickness also spans a spectrum. While most expecting Moms experience mild pregnancy nausea, a minority — about 0.3-2% — suffer from a far more severe form called hyperemesis gravidarum (HG). Affected individuals may become dehydrated or lose significant weight and require immediate medical assistance. If you suspect you have HG, consult a licensed healthcare professional as soon as possible.
7 Best Remedies for Morning Sickness During Pregnancy
What helps with nausea, you ask?
Instead of over-the-counter (OTC) and prescription morning sickness medicine, there are a few natural solutions that may help with nausea.
Note: Make sure to get the green light from your OB-GYN before trying any of the following home remedies.
1. Saltine Crackers
For all their unassuming appearance (and taste), saltine crackers can hold their own against the waves of nausea, as many pregnant ladies can attest to. It’s all thanks to the sodium bicarbonate content in these biscuits that makes them some of the best remedies for morning sickness.
According to science, sodium bicarbonate levels up the alkalinity of the crackers. This, in turn, helps neutralize excess stomach acid that’s usually the culprit behind pregnancy-related nausea, especially when you wake up in the morning with an empty stomach. That’s probably why morning sickness is often worse at daybreak.
Pro Tip: To avoid aggravating your nausea, nibble at the cracker instead of scarfing it down.
2. Oatmeal (With Your Fave Toppings)
Try a warm bowl of oatmeal for a softer yet bland alternative to dry crackers. Rich in fiber, this healthy breakfast bowl refuels the body. At the same time, its mushy texture is easier to digest than solid foods.
Bonus: It’s customizable to suit picky taste buds at any stage of pregnancy. You can spice it up with your fave toppings, whether it’s cinnamon powder, raisins, or honey.
Ginger has long been used to ease motion sickness. So, it’s probably no surprise that it’s one of the top answers to “What helps with morning sickness during pregnancy?” Indeed, anecdotal evidence has shown that this common spice helped relieve nausea and vomiting among expectant Mamas.
Moreover, some scientific evidence indicates that ginger may be potentially useful against hyperemesis gravidarum, the most severe form of morning sickness. Still, more data is needed to confirm this hypothesis.
If you’d like to try this natural remedy for morning sickness, be sure to use it as a temporary measure in appropriate doses. Do consult your primary care physician if you have any questions.
Pro Tip: For a soothing yet refreshing drink, mix some ginger slices or grated ginger with honey, and lemon juice in a pitcher of warm water.
4. Greek Yogurt
Fans of cold foods, or pregnant individuals who find chilled meals and beverages more soothing to their tummy, may want to try Greek yogurt. The refreshingly tart taste helps fend off nausea. Meanwhile, its creamy texture makes eating it a breeze.
For added nutrients, transform it into a fruit bowl with banana slices, berries, and a scoop of granola.
5. Vitamin B6
People with morning sickness may find relief in vitamin B6, also known as pyridoxine.
In one study, 342 pregnant women experiencing morning sickness took either 30 milligrams of pyridoxine hydrochloride (a form of vitamin B6) or a placebo for five consecutive days.
The results showed that the supplemental group had a lower vomiting score than the placebo group. In other words, asking your doctor for an approved list of vitamin B6-rich whole foods and dietary supplements likely won’t hurt.
6. Anti-Nausea Sweets
Anti-nausea sweets are the epitome of sweet relief from morning sickness — no pun intended!
If you have a sweet tooth and crave a break from the roiling nausea, you may check out anti-nausea sweets, for example, Preggie Pops. These candies are said to be specially created to beat nausea at its game and many first-time Mamas have sworn by Preggie Pops for alleviating their morning sickness. Bonus: They are made in natural flavors such as Ginger, Lemon, and Green Apple!
You may raise your eyebrows at this suggestion. But applesauce has helped many mothers-to-be with their morning sickness.
Applesauce provides essential fiber for you and your growing bump. Also, its pureed texture means it’s easier to digest than whole apple slices, a definite win in the fight against pregnancy nausea.
To minimize your risk of gestational diabetes, choose unsweetened applesauce. Or DIY your own by boiling chopped apples with brown sugar, cinnamon powder, and lemon juice, and simmer the concoction to form a thick puree.
Other Lifestyle Factors
If you’re wondering how to stop nausea fast, follow these simple lifestyle changes:
- Eat slowly and in small amounts: Gulping down large amounts of food is the surest way to trigger the urge to puke afterward. Instead, make time for your meal and take small bites. Chew your food with intention and mindfully savor its taste, texture, and aroma.
- Take your meals regularly: Regular mealtimes prevent you from being too hungry or feeling too full. This can then keep stomach acid production in control and lower the likelihood of an upset tummy. Set alerts on your smartphone or smartwatch to remind yourself to eat if needed.
- Keep snacks at the ready: An empty stomach is more likely to trigger pregnancy nausea than a full one. So, keep some snacks on hand. It could be a bag of trail mix, some granola bars, or a sleeve of dry crackers — basically anything that agrees with you and Baby!
- Stay well-hydrated: Morning sickness runs the risk of dehydration which can worsen queasiness, resulting in a vicious cycle. Do whatever you can to keep yourself well-hydrated. Try Gatorade, fruit juice, or herbal tea if you can’t stomach plain water. Those who have trouble keeping fluids down or are moderately dehydrated should consult a licensed healthcare professional immediately.
- Wear loose clothing: A tight waistband only intensifies the uncomfortable sensations of morning sickness. Plus, your expanding waistline won’t be a fan of it. Instead, embrace your pregnancy status and opt for loose, comfy clothes such as shift dresses, maxis, and slips.
Nip Morning Sickness in the Bud
Pregnancy nausea need not stop you from living your best life as an expecting Mom-to-be. Armed with the right morning sickness remedies, you can reduce the frequency of nausea and vomiting to get on with your day.
Because everyone’s body is unique, it takes trial and error to figure out which remedies work best for you. Maybe ginger boiled with oatmeal is your holy grail against morning sickness. Or perhaps your tummy finds comfort in saltine crackers and yogurt for breakfast.
If you need help planning your meals for the first trimester, check out our Meals for Fertility. Our fertility meals carefully incorporate lean proteins, healthy fats, and good-quality carbohydrates to help promote a safe and healthy pregnancy.
Whatever the case may be, keep the big picture in mind: Pregnancy is a beautiful journey with its highs and lows, morning sickness included.
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