20 Morning Sickness Remedies
The Ultimate Guide to Morning Sickness Relief: 20 Proven Remedies, Recipes, and Strategies
Morning sickness is perhaps the most famous—and most dreaded—rite of passage in pregnancy. Despite its name, this wave of nausea and vomiting can strike at any hour of the day or night. For some, it is a mild queasiness triggered by the smell of coffee; for others, it is an exhausting battle that makes daily life a challenge.
While the exact cause of morning sickness remains a subject of scientific study, most experts point to the rapid surge of hormones, specifically Human Chorionic Gonadotropin (hCG) and estrogen, which peak during the first trimester. Additionally, a pregnant woman’s heightened sense of smell and more sensitive digestive system contribute to the “green” feeling.
The good news? You don’t have to suffer in silence. From ancient herbal wisdom to modern nutritional strategies, here are 20 comprehensive remedies to help you reclaim your day.
1. Fresh Ginger Infusions
Ginger is the gold standard of natural anti-nausea remedies. It contains bioactive compounds called gingerols and shogaols, which help speed up gastric emptying and reduce the signals sent to the brain’s nausea center.
The Ultimate Ginger Tea Recipe
Ingredients:
- 2 inches of fresh ginger root
- 2 cups of water
- 1 tablespoon of honey (optional)
- A slice of fresh lemon
How to Make:
- Peel the ginger root and slice it into thin rounds.
- Bring the water to a rolling boil in a small saucepan.
- Add the ginger slices, cover, and reduce heat to a simmer.
- Simmer for 10–15 minutes (longer for a stronger flavor).
- Strain the tea into a mug and stir in honey and lemon.
- Tip: Sip this slowly before even getting out of bed in the morning.
2. The Power of Vitamin B6 (Pyridoxine)
Clinical studies have shown that Vitamin B6 can significantly reduce the severity of nausea. Many doctors recommend 10mg to 25mg three times a day, though you should always consult your OBGYN first.
B6-Rich Energy Bites Recipe
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond butter (high in B6)
- 1/4 cup sunflower seeds
- 1 mashed banana
- 1 teaspoon cinnamon
How to Make:
- In a large bowl, mix all ingredients until a sticky dough forms.
- Roll into small, bite-sized balls.
- Refrigerate for 30 minutes to firm up.
- Usage: Keep these on your nightstand. Eating one immediately upon waking can stabilize blood sugar and provide a dose of B6 to stave off morning waves of nausea.
3. Lemon Aromatherapy and Hydration
The scent of citrus, particularly lemon, has a neutralizing effect on the stomach. Sour tastes can also help “cut through” the feeling of bile or acidity.
Frozen Lemon-Honey Slices
Ingredients:
- 2 organic lemons
- Raw honey
How to Make:
- Wash lemons thoroughly and slice them into very thin rounds.
- Lay them flat on a parchment-lined baking sheet.
- Lightly drizzle each slice with honey.
- Freeze for 2 hours.
- Usage: Suck on a frozen lemon slice whenever you feel a wave of nausea. The cold numbs the palate, while the sour lemon and glucose from the honey provide an instant lift.
4. Peppermint Essential Oil and Tea
Peppermint acts as an antispasmodic, relaxing the muscles of the stomach and allowing gas to pass, which reduces bloating and queasiness.
Cooling Peppermint & Cucumber Infusion
Ingredients:
- 1 handful of fresh peppermint leaves
- 1/2 cucumber, sliced
- 1 quart of cold filtered water
How to Make:
- Lightly muddle (crush) the peppermint leaves to release the oils.
- Add the peppermint and cucumber slices to a pitcher of water.
- Let it steep in the fridge for at least 1 hour.
- Usage: Drink throughout the day to stay hydrated. The cooling sensation is particularly helpful if you find warm drinks unappealing.
5. The “B.R.A.T.” Diet
When you can’t keep anything down, the B.R.A.T. diet (Bananas, Rice, Applesauce, Toast) is a lifesaver. These foods are low-fiber, bland, and easy on the stomach.
Enhanced Applesauce Recipe
Ingredients:
- 4 Fuji or Gala apples (peeled and chopped)
- 1/2 cup water
- 1/2 teaspoon ginger powder
How to Make:
- Boil apples in water until soft.
- Mash with a fork or blend until smooth.
- Stir in the ginger powder for an extra anti-nausea kick.
- Tip: Eat in very small quantities—two to three tablespoons at a time.
6. Acupressure (P6 Point)
The Neiguan point (P6) is located three finger-breadths below the wrist on the inner forearm. Stimulating this point has been proven to reduce motion sickness and pregnancy nausea.
How to Use:
- Place three fingers across your wrist, starting from the base of the palm.
- The point is located just below your index finger, between the two large tendons.
- Apply firm pressure with your thumb for 2–3 minutes while breathing deeply.
- Pro Tip: Purchase “Sea-Bands” (elastic wristbands with a plastic stud) to maintain constant pressure on this point.
7. High-Protein Bedtime Snacks
Nausea is often worse in the morning because your stomach is empty and your blood sugar has dropped. Eating protein before bed slows down digestion and keeps blood sugar stable throughout the night.
Nighttime Protein Toast
Ingredients:
- 1 slice of whole-grain or sourdough toast
- 2 tablespoons of cottage cheese or Greek yogurt
- A sprinkle of chia seeds
How to Make:
- Toast the bread until golden.
- Spread with cottage cheese.
- Top with chia seeds for added Omega-3s.
- Usage: Eat this 30 minutes before sleep. The complex carbs and protein work together to keep your stomach occupied while you rest.
8. Apple Cider Vinegar (ACV) Tonic
While it sounds counterintuitive to drink acid for nausea, ACV has an alkalizing effect once metabolized, which can balance stomach pH.
The Morning ACV Elixir
Ingredients:
- 1 tablespoon raw, unfiltered Apple Cider Vinegar (with “The Mother”)
- 1 cup warm water
- 1 teaspoon maple syrup
How to Make:
- Mix the ACV into the warm water.
- Add maple syrup to take the edge off the acidity.
- Usage: Drink this first thing in the morning to neutralize stomach acid that may have built up overnight.
9. Homemade Electrolyte Replacement
Dehydration is a major side effect of vomiting, and being dehydrated actually makes nausea worse—creating a vicious cycle.
Natural Citrus Electrolyte Drink
Ingredients:
- 2 cups coconut water (high in potassium)
- 1/4 cup fresh lime juice
- 1/8 teaspoon sea salt
- 1 teaspoon honey
How to Make:
- Combine all ingredients in a mason jar.
- Shake vigorously until the salt and honey are dissolved.
- Usage: Sip 1 ounce every 15 minutes. Small sips prevent the stomach from feeling too full and sloshing, which can trigger vomiting.
10. Fennel Seed Chews
Fennel is traditionally used to aid digestion and reduce flatulence. It has a mild licorice flavor that can freshen the breath after a bout of sickness.
How to Use:
- Keep a small container of dried fennel seeds in your purse.
- After a meal, chew on 5–10 seeds thoroughly before swallowing.
- Science: Fennel contains anethole, which relaxes the intestinal lining.
11. Red Raspberry Leaf Tea (Second Trimester Onward)
Note: Consult your midwife/doctor before starting this, as some suggest waiting until the second trimester. This tea is famous for toning the uterus, but it is also rich in magnesium, potassium, and B-vitamins, which help stabilize the digestive tract.
Gentle Raspberry Brew
Ingredients:
- 1 tea bag or 1 tablespoon loose-leaf Red Raspberry Leaf
- 8 oz boiling water
How to Make:
- Steep for 5–7 minutes.
- Drink lukewarm rather than hot, as extreme temperatures can sometimes trigger the gag reflex.
12. Magnesium Supplementation (Transdermal)
Low magnesium levels are often linked to worse morning sickness symptoms. If you can’t stomach oral supplements, magnesium oil is a great alternative.
How to Use:
- Spray magnesium oil onto your legs or belly before bed.
- Rub it in gently.
- Benefits: It helps relax muscles and can improve sleep quality, which reduces overall stress on the body.
13. Sucking on Hard Sour Candies
Many women find that “Preggie Pops” or any sour hard candy helps. The action of sucking produces saliva which can neutralize acid, and the sour flavor overrides the nausea signal.
DIY Sour Drops: If you want to avoid artificial dyes, look for organic lemon or green apple drops at health stores. Keep them in your pocket for “emergency” nausea spikes during errands.
14. Cold Foods Over Hot Foods
Hot foods release more aromas. For a pregnant woman with a “super-nose,” these smells can be an instant trigger. Cold foods have muted scents and are often more tolerable.
Fruit & Spinach Power Smoothie
Ingredients:
- 1 cup frozen mango chunks
- 1/2 cup Greek yogurt
- 1 handful of fresh spinach
- 1 cup almond milk
How to Make:
- Blend until completely smooth.
- Why it works: The cold temperature calms the stomach, the mango provides natural sugar for energy, and the yogurt provides the protein needed for blood sugar stability.
15. Saltine Crackers (The Classic)
It’s a cliché for a reason. Saltines are incredibly easy to digest and the salt helps replace lost sodium.
The Strategy: Don’t just eat them when you feel sick. Eat 2-3 crackers before you sit up in bed. Wait 15 minutes, then slowly transition to an upright position. This prevents the “morning rush” of stomach acid.
16. Chamomile and Lavender Steam
Sometimes, nausea is driven by stress and anxiety. Chamomile and lavender are calming to the nervous system.
How to Use:
- Place 3 drops of lavender and 3 drops of chamomile essential oil in a bowl of steaming water.
- Lean over the bowl (not too close) and breathe in the vapors.
- This “grounding” exercise can help lower your heart rate and settle a nervous stomach.
17. Eating Small, Frequent Meals
The goal is to never let your stomach be completely empty, and never completely full. Aim for 6 small “mini-meals” instead of 3 large ones.
Sample Schedule:
- 7:00 AM: 2 crackers in bed.
- 9:00 AM: Half a banana and a hard-boiled egg.
- 11:30 AM: Small bowl of plain white rice.
- 2:00 PM: Handful of almonds.
- 5:00 PM: Cold pasta salad.
- 8:00 PM: Small yogurt.
18. Bone Broth for Mineral Recovery
If you cannot handle solid proteins like meat or beans, bone broth is an excellent way to get amino acids and minerals without the “heaviness” of a meal.
Simple Ginger-Infused Bone Broth
Ingredients:
- 2 cups chicken bone broth
- 1 slice of fresh ginger
- A pinch of sea salt
How to Make:
- Warm the broth in a pot with the ginger slice.
- Remove the ginger and sip the broth from a mug like tea.
- Benefit: The gelatin in bone broth is very soothing to the gut lining.
19. Change Your Prenatal Vitamin Timing
Many prenatal vitamins contain a high dose of iron, which is notorious for causing stomach upset.
The Fix:
- Try taking your vitamin at night with a small snack instead of in the morning.
- If the pills are large, ask your doctor about gummy vitamins (which often don’t contain iron) for the first trimester, switching back to standard vitamins once the nausea subsides.
20. Proper Sleep Hygiene and Positioning
Fatigue is a major trigger for nausea. When you are tired, your body’s ability to manage hormone shifts decreases.
Tips:
- Sleep with an extra pillow to keep your head elevated; this prevents acid reflux from irritating your esophagus.
- Ensure the room is cool and well-ventilated. Stuffy rooms can exacerbate that “trapped” feeling of queasiness.
Understanding Hyperemesis Gravidarum (HG)
While the remedies above are effective for “normal” morning sickness, some women suffer from a severe form called Hyperemesis Gravidarum.
When to call your doctor:
- If you cannot keep any fluids down for 24 hours.
- If you see blood in your vomit.
- If you lose more than 5 lbs (2.2 kg) rapidly.
- If your urine is very dark or you aren’t urinating at all.
- If you feel dizzy or faint when standing up.
HG often requires medical intervention, such as IV fluids or prescription anti-emetics, so never hesitate to seek professional help if the natural remedies aren’t providing relief.
Final Thoughts for the First Trimester
Morning sickness is a sign that your body is working hard to build a new life. While it feels endless in the moment, for most women, the clouds lift around week 12 to 14.
Be gentle with yourself. If all you can eat today is a bowl of cereal or a plain potato, that is okay. Survival is the goal of the first trimester. Use these recipes, stay hydrated, and remember that this too shall pass. Your body is doing something miraculous—even if it doesn’t feel like it right now.
