Oh, morning sickness—the not-so-glamorous side of pregnancy no one really prepares you for. As a labor and delivery nurse and mom of two, I’ve lived through it. For me, it looked like gagging at the smell of toast (yes, toast), waves of nausea at random times of day, and trying to function while feeling like I was constantly on the edge of throwing up.
But here’s the good news: you don’t have to suffer through it without support. Over the course of two pregnancies (and a lot of conversations with patients and other moms), I’ve found some truly helpful ways to manage nausea naturally. These aren’t magic fixes—but they can help you feel more human while your body does the big job of growing a baby.
So grab a comfy spot, maybe a warm cup of ginger tea, and let’s go over what might actually bring some relief.
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What Is Morning Sickness?
Morning sickness is one of those early pregnancy surprises that hits a lot harder (and often sooner) than most people expect. Despite the name, it doesn’t just show up in the morning. It can strike any time of day, and for many women, it lingers well into the afternoon or evening. Nausea, food aversions, dry heaving, or even full-on vomiting all fall under the morning sickness umbrella.
More than 50 percent of pregnant women experience it, usually during the first trimester, and it’s mostly thanks to the hormone surge that kicks in to support your growing baby. For most, symptoms begin around 6 weeks and peak somewhere between weeks 8 and 10. If you’re lucky, it starts to fade by week 12—but not always. Mine stuck around until about 18 weeks with both pregnancies, so just know that your timeline might look a little different.
It’s considered one of the more common early pregnancy symptoms, and while it’s often a reassuring sign that hormones are doing their job, that doesn’t make it any easier to deal with. According to the American College of Obstetricians and Gynecologists, mild to moderate nausea is usually normal—but that doesn’t mean you have to just tough it out.
The good news? There are ways to manage it naturally, and that’s exactly what we’re going to get into next.
Natural Morning Sickness Remedies
Snack Frequently
Eating might be the last thing you want to do when you’re nauseated, but keeping something in your stomach can really help. An empty stomach often makes nausea worse by letting your blood sugar dip too low.
Try eating something small every couple of hours, even if it’s just a few bites. Some go-to options:
- Crackers
- Dry cereal
- Granola bars
- A handful of nuts or trail mix
I kept snacks in my nightstand, purse, and car so I was never caught off guard without something to nibble on.
Eat Before Getting Out of Bed
One trick that helped me most mornings was eating something before even sitting up. Keep a small snack on your nightstand so you can eat a few bites while still lying down. Rest a few more minutes and then slowly get up.
This can help settle your stomach before movement makes the nausea worse. I usually kept a sleeve of saltine crackers nearby, and it made a noticeable difference during those rough early mornings.
If you are up in the night, eating a little something then can also help keep your stomach from feeling completely empty by morning.
Stick to Bland, Simple Foods
When nothing sounds good, bland foods can be your best bet. These are easy on the stomach and less likely to trigger nausea. Try things like toast, crackers, rice, applesauce, or plain pasta.
Avoid anything heavy, greasy, or spicy. It might not be the most exciting diet, but when you are just trying to make it through the day, simple foods can be a big help.
Add More Protein When You Can
Protein can help keep you full longer and steady your blood sugar, which may ease nausea throughout the day. I started feeling noticeably better when I was more intentional about getting protein in early and often.
Some easy ways to sneak in protein:
- Cheese sticks or slices
- Greek yogurt
- Roasted chickpeas or edamame
- Hard-boiled eggs
- A protein bar that your stomach can tolerate
Even small amounts at a time can make a difference.
Hard Candies
When food is hard to manage, sucking on something with flavor can take the edge off nausea. Mints, lemon drops, or fruit-flavored hard candies helped me get through those in-between moments when I could not handle a full snack.
There are also pregnancy-specific options like Preggie Pops that some moms find helpful. Keep a few in your purse or by your bed so you have something easy to reach for when you need a little relief.
Try Real Ginger
Ginger is one of the most commonly recommended remedies for nausea, and for a lot of pregnant women, it really does help. You can try it in different forms like tea, lozenges, chews, or even small pieces of crystallized ginger if your stomach can handle the flavor.
During my first trimester, I kept a few options on hand to see what worked best, especially when I was out and about. Ginger chews were a lifesaver in the car, and sipping on a warm ginger tea helped settle my stomach in the mornings.
Just make sure whatever you’re using has real ginger in it, not just ginger flavoring. It’s the real stuff that makes the difference. If you’re okay with a little spice, keeping something ginger-based nearby can really help take the edge off when nothing else sounds good.
Stay Hydrated in a Way That Works for You
Staying hydrated during pregnancy is important for both you and your baby, but it can be surprisingly difficult when everything makes your stomach turn. Plain water was actually one of my biggest triggers in the first trimester, so I had to get creative to stay on top of fluids.
Here are a few things that helped me stay hydrated during pregnancy when water just wasn’t cutting it:
- Adding a slice of lemon or some fruit to an infusion water bottle
- Sipping on Liquid I.V. or Pedialyte to replace electrolytes, especially after a rough day
- Using a straw to make cold water easier to tolerate
- Trying lightly flavored water or watered-down juice in small sips
Taking little sips throughout the day felt more manageable than trying to drink large amounts all at once. I kept a bottle nearby and just listened to what my body could handle. Some days it was plain water, other days I needed a little flavor or electrolyte support to get through.
Check out my post on staying hydrated during pregnancy for even more tips and tricks!
Take Your Prenatal Vitamin With Food
If you’re taking your prenatal vitamin on an empty stomach, that might be making your nausea worse without you even realizing it. I learned this one the hard way.
Try pairing your vitamin with a small snack like crackers or toast that is bland and easy. I kept a small pack of snacks in my bathroom cabinet just for this reason so I wouldn’t forget.
A few bites of food can really change how your body handles that vitamin first thing in the morning.
Switch to Taking Your Prenatal at Night
Even when I took mine with food, my prenatal still seemed to make me feel worse during the day. A friend suggested taking it right before bed, and that simple change made such a difference.
If you’re still feeling sick after taking yours, try switching the time and see how your body reacts. You can also talk to your provider about switching brands or trying a gummy prenatal vitamin if swallowing pills makes things harder.
Consider Adding Vitamin B6
Vitamin B6 is often recommended for pregnancy nausea, and there’s some good research behind it. Your prenatal likely already includes some, but in some cases, taking a little extra can help reduce queasiness and make the days a little more manageable.
Always check with your provider before adding a supplement, but many moms find that a small additional dose of B6 makes a noticeable difference. I didn’t try it with my first pregnancy, but I did with my second, and I noticed a real improvement after a few days of being consistent with it.
Get Your Body Moving (When You Can)
I get it. When you are nauseated and running low on energy, movement is probably not your top priority. But I was honestly surprised by how much better I felt on the days I got in even a little activity. It did not have to be anything intense. Sometimes just a slow walk around the block or a short prenatal yoga video on Youtube.
Even light exercise can help release endorphins, which may ease that queasy, drained feeling. If mornings are your toughest time, try moving your body in the afternoon or evening when you feel a bit more up for it. Some days I only had ten minutes in me, but even that small effort helped me feel more like myself. Listen to your body and take it one day at a time.
Make Rest and Stress Relief a Priority
Stress has a sneaky way of making nausea worse during pregnancy. I started to notice that on days when I felt more anxious or overwhelmed, my stomach felt unsettled from morning to night.
Give yourself permission to slow down and take breaks when you need them. Whether that means lying down for a few minutes, putting on a favorite show, or stepping outside for some fresh air, even small moments of rest can help your body reset. I also found that quiet time in the evening helped me wind down, especially after a long day at work or chasing after my toddler.
Pregnancy is a full-time job before your baby even arrives. You are carrying a lot, and that includes more than just the physical changes. When your body is asking for a break, it is more than okay to listen.
Try Peppermint Oil
I am not someone who usually promotes or honestly believes in essential oils, but peppermint oil is one exception that actually helped me. I used this frequently in labor and delivery and it definitely helped many patients, sometimes more than the antinausea medications.
You do not need anything fancy. A small diffuser on your nightstand or desk can work well, or you can put a few drops on a cotton ball or tissue and hold it near your nose when you start feeling sick. It is subtle, but sometimes that gentle scent is enough to make a difference without overwhelming you or the people around you.
Drink a Nausea Tea
Some moms find relief in sipping herbal tea that is made specifically to help with pregnancy nausea. I had good experiences with both Pink Stork Morning Sickness Tea and Earth Mama’s Ginger Nausea Tea. They both contain a blend of ginger, chamomile, and lemon balm that felt soothing and gentle on my stomach.
I loved drinking a cup slowly in the morning while trying to get my breakfast down. It became a little moment of calm in a season that often felt anything but. If tea sounds like something you could tolerate, it might be worth trying one of these blends to see how your body responds.
Get More Rest
Fatigue can make nausea feel worse, and during the first trimester, your body is working overtime. Sleep might not fix everything, but it can give your body the reset it needs to manage symptoms more easily.
If you can squeeze in a nap during the day, even fifteen minutes can help. Do not ignore the signs when your body is asking you to slow down. I used to feel guilty for lying down in the middle of the day, but once I accepted that growing a baby is a full-time job, I gave myself more permission to rest when I could.
Sometimes the best remedy is to close your eyes, breathe, and give yourself a little grace.
Managing Morning Sickness Is a Process
Morning sickness is tough. Whether yours lasts a few weeks or sticks around much longer than you hoped, it can take a real toll. Some days you might feel okay, and other days just brushing your teeth feels like a win. That is normal. It does not mean anything is wrong with you or how you are handling pregnancy.
Hopefully, a few of these natural remedies help you feel even a little more human while your body does the work of growing your baby. It may not be a quick fix, but sometimes small shifts can make a big difference.
Remember, this stage does pass. For most moms, the fog lifts, energy returns, and food starts to taste like food again. Until then, be gentle with yourself. You are doing more than enough.
Looking for More Support During the First Trimester?
If you’re still in the thick of early pregnancy, here are a few more posts you might find helpful:
- Surprising Early Pregnancy Symptoms [Before Your Missed Period]
- Preparing for Pregnancy: 7 First Trimester Must-Haves You Can’t Do Without
- 17 Hydration Hacks: How to Stay Hydrated During Pregnancy
- First Trimester Bloating: 13 Remedies to Beat the Bloat
- 12 Home Remedies for Heartburn During Pregnancy
- Ultimate First Trimester Pregnancy Checklist
