Morning Sickness Relief Guide Tips, Home Remedies and More!

Morning Sickness Relief Guide: Tips, Home Remedies and More!

Pregnancy brings about significant changes—mentally, physically, and spiritually. However, amidst this transformation, some less pleasant experiences may arise. Unfortunately, during the initial trimester, many women grapple with morning sickness, and my friend experienced it quite intensely during her pregnancy with her son. To support her, I delved into extensive research.

Morning sickness is a prevalent issue, affecting approximately 80% of pregnant women, leading to feelings of nausea and occasional vomiting. Interestingly, despite its name, this discomfort can strike at any time of the day or night.

What Causes Morning Sickness?

What Causes Morning Sickness

There are three contributing factors:

Firstly, morning sickness is believed to stem from the body's surge in 26 hormones, along with 4 additional hormones exclusive to pregnancy. It's reassuring to know that your body will eventually adapt to these new hormonal changes.

Secondly, low blood sugar is another culprit. Hence, it's important to eat regularly, even if you don't feel hungry.

Lastly, overexertion and neglecting the essential rest your body requires can also contribute. Remember, growing a human being demands a significant amount of energy. Prioritizing rest is crucial for recharging your body.

What can trigger nausea?

What can trigger nausea

Several factors contribute to morning sickness, including:

  1. Odors - Such as scented cosmetics, candles, chemicals, cooking food, and perfume.
  2. Blinking or Bright Lights
  3. Seeing or Thinking of Food - Especially when combined with its smell.
  4. Excessive Noise - For instance, from the TV, kids, or loud music.
  5. Motion - Any kind of movement can trigger discomfort.
  6. Standing or Sitting Upright
  7. Having an Empty Stomach
  8. Sleeping with a Partner - Intolerance to smells and motion can be a factor.
  9. Pressure on Abdomen - Such as from elastic bands, tight pants, or pantyhose.
  10. Stimulation of Gag Reflex - For example, brushing teeth, taking vitamins, or the taste of toothpaste.
  11. Taking Vitamins, Especially with Iron - It can be problematic, particularly on an empty stomach.

Now, having covered those aspects, let's shift our focus to easily digestible foods.

What you should eat and drink

What you should eat and drink

Embrace Tummy Comfort Foods:

  1. Applesauce
  2. Avocado
  3. Wholegrain Bagels
  4. Wholegrain Cereal
  5. Mint-Flavored Chewing Gum - Be cautious of aspartame; natural sweeteners like stevia or honey are preferable.
  6. Homemade Frozen Yogurt - Blend organic plain Greek yogurt with frozen strawberries or other fruits. Add a touch of stevia or honey, then freeze in a popsicle mold.
  7. Ginger - Available in various forms—root extract, fresh ground, capsules, tea, sticks, crystals, or snaps.
  8. Organic Grapes - Freeze them for an extra refreshing treat.
  9. Lemon Drops
  10. Lemons - Great for sucking on or sniffing.
  11. Peppermint Mints
  12. Oatmeal
  13. Sweet Potatoes - Baked, boiled, mashed, or plain potatoes.
  14. Puddings - Check labels for artificial ingredients.
  15. Raspberry Leaf Tea - Enjoy as a hot beverage or freeze as ice cubes for a soothing treat.
  16. Rice Cakes
  17. Soda Crackers
  18. Sorbet and Sherbet
  19. Yogurt Smoothies
  20. Blended Foods
  21. Pureed Soups
  22. Bone Broth - Particularly beneficial during pregnancy; aim for 2 cups daily.
  23. Mineral-Rich Vegetable Broth
  24. Watermelon

These are great options to consider for a more comfortable tummy during pregnancy.

Avoid Tummy Discomfort Foods

  • Cabbage
  • Cauliflower
  • Coffee and cola
  • Foods containing monosodium Glutamate (MSG)
  • Fried eggs
  • Fried foods
  • Greasy foods
  • High-fat foods
  • Onions
  • Sauerkraut
  • Sausages

Here are some steps to assist you in coping with morning sickness:

  • Spend time outdoors to get fresh air.
  • Adopt a nibbling approach. Consume a snack like organic yogurt or organic cheese before bedtime or in the middle of the night if needed. Always keep nutritious options on hand—whether it's crackers, a handful of almonds, or toast beside your bed for a pre-rise snack. Every pregnant woman is different; some find solace in protein, while others lean towards carbohydrates. I recommend experimenting with protein initially.
  • Maintain regular eating habits. Aim for six small meals a day, including some protein. Skipping meals, even for just two hours during pregnancy, can lead to feelings of nausea and depletion. A gentle reminder to stick to the right foods for a healthy pregnancy.
  • Vitamins: Take prenatal vitamins during your largest meal or before bedtime to minimize the risk of nausea.
  • Rest & Relax: Ensure you're getting sufficient rest. Head to bed earlier, and embrace naps. Remember, creating a human is hard work—listen to your body.
  • Acupressure or Acupuncture: Explore these methods for potential relief.
  • Mocktails: Gentle on sensitive stomachs and great for staying hydrated. Give them a try!
  • Sparkling water, tart cherry juice, and a twist of lemon.
  • Sparkling water, cranberry juice, and a twist of lemon.
  • Sparkling water with acai juice, pineapple juice, spear of pineapple.
  • Homemade Lemonade: Mix filtered water with fresh lemon juice and a touch of honey or stevia for sweetness. Keep the sweetness in check, and prepare enough to sip throughout the day.
  • Apple Cider Vinegar: Try 1 tablespoon mixed in water in the morning. It may not be the most palatable, but pregnant moms often swear by it, especially for managing heartburn.

Vitamins that help

Vitamins that help with morning sickness

CONSULT WITH YOUR DOCTOR before taking extra supplements. 

B6 can be beneficial, keep in mind that your prenatal vitamins contain B6 (pyridoxine). The recommended dose is 25 mg, 2-3 times a day. Be cautious, as excessive B6 can be toxic. B6 plays a crucial role in maintaining hormonal balance and immune function.

Boost your B6 intake with food sources like whole grains, whole grain cereals, wheat germ, raw nuts, seeds, legumes, bananas, potatoes, and brewer’s yeast. Brewer's yeast provides 2.5 milligrams in one serving, and wheat germ has 1.15 milligrams, both rich in folic acid.

Another natural remedy is magnesium. The recommended dose is 400-600 mg daily. Pregnancy often leads to magnesium deficiency, and it's believed to help balance cortisol, reducing stress-related blood sugar spikes. Consider Epsom Salt baths (add 2 cups to a bath), Ancient Minerals Magnesium Bath Flakes, or magnesium oil (a good brand is Ancient Minerals) for easy application. Some dilute it with water or mix it with lotion to minimize tingling.

Supplement with magnesium in powder form, such as Natural Calm. Begin with ½ tsp. and gradually increase to 3 tsp. This can also help prevent constipation; adjust the dose if needed.

Ensure adequate intake of the following vitamins:

  • Vitamin C: 250 mg per day
  • Vitamin K: 5 mg per day
  • Zinc: 100 mg per day (taken with food)

Remember, never take vitamins on an empty stomach; always consume them with food.

Herbs That Help

Herbs That Help with morning sickness

Consult with your doctor before taking any herbs!

Ginger (Zingiber officinale) boasts a lengthy history of aiding in gastrointestinal distress, particularly in managing nausea and vomiting. You can incorporate ginger into your meals or enjoy ginger tea (see recipe below). Consider opting for natural ginger ale, and it's advisable to stick with fresh ginger instead of powdered forms, which have stirred some controversy.

Ginger Tea Recipe: Infuse 1 teaspoon of freshly grated ginger root in 1 cup of boiling water for 10 minutes. Sip this concoction throughout the day, but ensure not to exceed 2 full cups daily.

Explore teas made from peach leaf (Prunus persica), spearmint, and chamomile flowers.

Chamomile Tea Recipe: Steep 1 tablespoon of chamomile in 1 cup of boiling water for 10–15 minutes. Cover the cup while steeping and consume throughout the day, keeping the intake within a limit of 2 full cups a day. (The same recipe applies to spearmint or peach leaf tea.)

It's crucial to check in with your emotional well-being. Emotional issues can sometimes trigger nausea. Open up to someone about your feelings; it's normal for pregnancy to bring up certain emotions. Journaling is a valuable tool for self-reflection, especially during pregnancy when intuition is heightened, helping you connect with your needs.

7 Reasons to call the doctor about morning sickness 

  1. The vomiting is not getting better
  2. You're urinating less, and your urine appears darker in color
  3. Your mouth, eyes, and skin are feeling dry
  4. You are feeling increasingly tired
  5. Your mental acuity is lessening
  6. You are feeling increasingly weak and faint
  7. You haven't been able to eat or drink or keep anything down for 24 hours


In summary, managing morning sickness involves practical steps like outdoor activities, a nibbling approach to eating, and exploring alternative therapies. Key nutrients, including B6, magnesium, Vitamin C, Vitamin K, and Zinc, play a vital role, either through food or supplements. Emotional well-being is crucial, and recognizing warning signs like persistent vomiting or dehydration is important for seeking timely medical attention. Adapt strategies to individual needs for a more comfortable pregnancy experience.

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