Coping with Morning Sickness: Natural Remedies and Treatment Options

by sinitta bajaj


Morning sickness during pregnancy



Morning sickness, or nausea and vomiting during pregnancy, is a common symptom experienced by many pregnant women. While it is typically called "morning" sickness, it can occur at any time of the day. Although there is no surefire cure, there are several natural remedies and treatment options that may help alleviate the symptoms. It's important to consult with your healthcare provider before trying any new remedies, especially if your morning sickness is severe. Here are some suggestions that may provide relief:

Eat small, frequent meals:

Consuming small meals throughout the day can help prevent an empty stomach, which can trigger nausea. Opt for light, easily digestible foods and avoid greasy or spicy meals. Eating small, frequent meals is a common recommendation for managing morning sickness. This approach helps to prevent an empty stomach, which can contribute to feelings of nausea. By eating smaller portions throughout the day, you can keep your blood sugar levels stable and avoid large meals that may trigger discomfort.

Here are some tips for implementing this strategy:

Plan your meals: Prepare a schedule for eating small meals and snacks throughout the day. Aim to eat every 2-3 hours to maintain a steady intake of food.

Choose nutrient-rich foods: Opt for nutrient-dense foods that provide essential vitamins and minerals. Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods can help provide sustained energy and support your overall well-being during pregnancy.

Keep snacks readily available: Carry healthy snacks with you wherever you go. This way, you'll be prepared to eat whenever hunger strikes. Good options include nuts, seeds, granola bars, fresh fruits, yogurt, and crackers.

Avoid trigger foods: Pay attention to foods that may worsen your morning sickness symptoms. These triggers can vary from person to person. Common culprits include spicy or greasy foods, strong-smelling foods, and foods with intense flavors. If you notice certain foods make you feel nauseous, it's best to avoid them.

Listen to your body: Pay attention to your body's cues and eat when you feel hungry. Don't force yourself to eat large amounts if you're not feeling up to it. The goal is to maintain a steady intake of small, nourishing meals to keep your energy levels stable.


Stay hydrated:

Sip on fluids throughout the day to stay hydrated. It can be helpful to drink small amounts of water or ginger tea frequently. You may also try sucking on ice chips or eating popsicles if drinking liquids is difficult. While staying hydrated is important for overall health, it is not a direct solution to avoid morning sickness. Morning sickness is a common pregnancy symptom that is influenced by hormonal changes and various factors. However, maintaining proper hydration can help manage some of the associated symptoms and prevent dehydration. Here are some tips to stay hydrated during pregnancy:
Drink water regularly: Sip on water throughout the day to stay hydrated. Carry a water bottle with you for easy access. Aim for at least eight 8-ounce glasses of water per day, or more if you're active or in hot weather.

Infuse water with flavor: If plain water is unappealing, try infusing it with natural flavors like lemon, cucumber, or berries. This can make it more enjoyable to drink and encourage you to stay hydrated.

Herbal tea: Enjoy herbal teas that are safe during pregnancy, such as ginger tea, chamomile tea, or peppermint tea. These can contribute to your overall fluid intake while providing additional benefits.

Fresh fruits and vegetables: Many fruits and vegetables have high water content and can contribute to your hydration. Snack on hydrating foods like watermelon, cucumber, oranges, and berries.

Electrolyte-rich fluids: If you're experiencing vomiting or excessive fluid loss due to morning sickness, consider replenishing electrolytes by consuming fluids like coconut water or diluted sports drinks (check the labels to ensure they are pregnancy-safe and low in added sugars).

Avoid excessive caffeine and sugary drinks: Limit your intake of caffeinated beverages like coffee, tea, and soda, as excessive caffeine can contribute to dehydration. Also, be cautious with sugary drinks, as they may lead to blood sugar fluctuations and potentially worsen morning sickness symptoms.
It's worth noting that while staying hydrated can help manage some symptoms of morning sickness, it may not eliminate the nausea and vomiting completely. If your morning sickness is severe or persistent, consult your healthcare provider for appropriate management and guidance tailored to your specific situation.


Ginger is a natural remedy that has been used for centuries to ease nausea. You can try ginger tea, ginger ale, ginger candies, or ginger supplements. Some studies suggest that ginger may be effective in reducing morning sickness symptoms. It is considered safe for most pregnant women when taken in moderation, although it's always a good idea to consult with your healthcare provider before using any herbal remedies during pregnancy. Here's how ginger can be used to help with morning sickness:
Ginger tea: Prepare a cup of ginger tea by steeping fresh ginger slices or grated ginger in hot water for 10-15 minutes. You can add honey or lemon for taste. Sip on the tea throughout the day to help ease nausea.
Ginger candies or chews: Ginger candies or chews made from real ginger can be a convenient option to keep with you and suck on whenever you experience nausea. These can be found at most health food stores or online.
Ginger ale or ginger beer: Look for natural ginger ale or ginger beer that contains real ginger and has no or minimal added sugars. Sipping on these beverages may provide relief from nausea. However, be mindful of the sugar content and opt for low-sugar or sugar-free options if possible.
Ginger supplements: Ginger supplements in the form of capsules or tablets can be an alternative if you prefer a more concentrated dose. Always follow the recommended dosage on the product packaging and consult with your healthcare provider before taking any supplements.
Ginger in cooking: Adding fresh or powdered ginger to your meals can be another way to incorporate it into your diet. It can be used in soups, stir-fries, smoothies, or even in baking recipes.

It's important to note that ginger may not work for everyone, and its effectiveness can vary from person to person. If you try ginger and find it doesn't provide the desired relief, you can explore other remedies or consult your healthcare provider for further recommendations. Additionally, while ginger is generally considered safe during pregnancy, it's still advisable to discuss its use with your healthcare provider, especially if you have any underlying health conditions or are taking other medications. They can provide personalized advice based on your specific circumstances.


Peppermint is another herb that may help soothe an upset stomach. You can drink peppermint tea or use peppermint essential oil (diluted properly) for aromatherapy. It has a soothing and calming effect on the digestive system, which can potentially alleviate nausea. However, it's important to note that individual responses to peppermint may vary, and it may not work for everyone. Here are some ways you can use peppermint for morning sickness:
Peppermint tea: Brew a cup of peppermint tea by steeping fresh or dried peppermint leaves in hot water for 5-10 minutes. Sip on the tea slowly to soothe your stomach and potentially reduce nausea. Avoid consuming excessive amounts of peppermint tea, as it may have a relaxing effect on the muscles, including the muscles of the esophagus, which can lead to acid reflux or heartburn.
Peppermint candies or lozenges: Sucking on peppermint candies or lozenges made with real peppermint oil can provide a refreshing taste and potentially alleviate nausea. Ensure that they contain real peppermint oil rather than artificial flavors.
Peppermint essential oil (aromatherapy): Peppermint essential oil can be used for aromatherapy to help ease nausea. Place a few drops of high-quality peppermint essential oil on a cotton ball or handkerchief and inhale the scent whenever you feel nauseous. Remember to use essential oils with caution during pregnancy and always dilute them properly.
Peppermint-infused water: Add a few fresh peppermint leaves or a drop of peppermint essential oil to a glass of water. Sip on this infused water throughout the day to potentially ease nausea and keep hydrated.


While peppermint is generally considered safe for most pregnant women, it's always a good idea to consult with your healthcare provider before using it or any other herbal remedies during pregnancy. They can provide personalized guidance based on your health history and individual needs. It's important to listen to your body and discontinue the use of peppermint if you experience any adverse reactions or if your symptoms worsen. If your morning sickness is severe or persistent, make sure to consult with your healthcare provider for further evaluation and appropriate management options.

Vitamin B6:

Taking a vitamin B6 supplement may help alleviate morning sickness symptoms. However, it's essential to consult with your healthcare provider regarding the appropriate dosage. Vitamin B6, also known as pyridoxine, is a supplement that is commonly recommended for managing morning sickness during pregnancy. It is considered safe for most pregnant women, but it's always best to consult with your healthcare provider before starting any new supplements. Here's how vitamin B6 can be used to help with morning sickness:
Vitamin B6 supplements: Your healthcare provider may recommend a specific dosage of vitamin B6 for managing morning sickness. Typically, doses range between 10-25 milligrams (mg) taken three times a day. Follow the dosage instructions provided by your healthcare provider and discuss any concerns or questions you may have.

Foods rich in vitamin B6: You can also increase your intake of foods naturally high in vitamin B6. Good food sources of vitamin B6 include bananas, avocados, chicken, turkey, salmon, nuts, seeds, legumes, whole grains, and fortified cereals. Incorporating these foods into your diet can help boost your vitamin B6 levels.

It's important to note that while vitamin B6 is generally considered safe during pregnancy, consuming excessively high doses can have adverse effects. It's recommended to stick to the recommended dosage provided by your healthcare provider. If you decide to try vitamin B6 for morning sickness and don't notice any improvement in your symptoms or experience any adverse effects, it's important to discuss it with your healthcare provider. They can provide further guidance and explore other management options if needed.

Acupressure bands:

These bands apply pressure to specific points on your wrist and may help relieve nausea. They are safe to use during pregnancy and are available over the counter at most pharmacies. Acupressure bands, also known as nausea bands or motion sickness bands, are wristbands that apply pressure to specific points on the wrist believed to help alleviate nausea, including morning sickness. These bands are designed to stimulate the body's natural pressure points and potentially provide relief. Here's what you need to know about using acupressure bands for morning sickness:
How do acupressure bands work? Acupressure bands apply pressure to the Nei-Kuan point, located on the inner side of the wrist, about two finger widths above the wrist crease. The pressure applied to this point is believed to help reduce feelings of nausea and vomiting.
How to use acupressure bands: Follow the instructions provided with the specific brand of acupressure bands you have purchased. In general, you'll wear the bands on both wrists, positioning them so that the plastic stud on the band is pressing against the Nei-Kuan point. The bands should fit snugly but not be too tight, allowing for comfort and proper pressure application.
Timing and duration: You can wear acupressure bands throughout the day or whenever you experience morning sickness symptoms. Some women find relief by wearing them continuously, while others prefer to use them only during specific times when nausea is more likely, such as in the morning or during car rides. Experiment with different approaches to see what works best for you.
Safety and considerations: Acupressure bands are generally safe for most pregnant women, but it's always a good idea to consult with your healthcare provider before using them, especially if you have any underlying health conditions. Make sure to follow the instructions provided with the bands and discontinue use if you experience any discomfort or adverse reactions.

Acupressure bands are generally affordable and readily available at pharmacies, online retailers, or stores specializing in pregnancy-related products. Remember, they are just one of many strategies that may help manage morning sickness symptoms, and what works for one person may not work for another. If your morning sickness is severe, persistent, or interfering with your daily activities, consult with your healthcare provider for further evaluation and appropriate management options.

Fresh air and relaxation techniques:

Spending time outdoors in fresh air and practicing relaxation techniques, such as deep breathing exercises or prenatal yoga, may help reduce feelings of nausea.

Avoid triggers:

Identify any particular smells, foods, or situations that trigger your morning sickness symptoms and try to avoid them. Common triggers include strong odors, certain foods, and stuffy environments.

Rest and manage stress:

Fatigue and stress can worsen morning sickness symptoms. Make sure to get enough rest and find ways to manage stress, such as practicing mindfulness or engaging in activities that help you relax.


In severe cases, when natural remedies don't provide relief, your healthcare provider may prescribe anti-nausea medications that are safe to use during pregnancy. However, these medications should only be used under medical supervision.

Remember, every pregnancy is unique, and what works for one person may not work for another. If your morning sickness is severe, persistent, or affecting your ability to eat and stay hydrated, it's crucial to seek medical advice. Your healthcare provider can offer personalized guidance and recommend appropriate treatments to help you cope with morning sickness.