Morning Sickness Relief: Safe Foods and Remedies to Try

Morning sickness can strike at any time of day, not just mornings. Around 70-80% of pregnant women experience nausea and vomiting in early pregnancy. [1] It’s one of the most common symptoms, though that’s hardly comforting when you’re the one hugging the toilet. 

The good news is that, with some simple adjustments to diet and daily routines, most women can find relief from morning sickness while continuing to nourish themselves and their baby comfortably.

What is Morning Sickness and Why Does it Happen?

Morning sickness refers to nausea and occasional vomiting that often appear during the first trimester. While the exact cause isn’t fully understood, it’s thought to result from hormonal and physical changes, particularly rising levels of hCG (human chorionic gonadotropin, which is a hormone produced during pregnancy by the cells that will eventually form the placenta) and oestrogen, heightened smell sensitivity, and slower digestion. Fatigue and low blood sugar can worsen symptoms.

Evolutionary biologists theorise that morning sickness serves as a protective mechanism, warning the mother to avoid foods or substances that could be harmful to the foetus, especially those that might carry toxins.

Though unpleasant, mild to moderate nausea isn’t dangerous to your baby. In fact, some studies suggest that morning sickness may be a positive sign of a healthy pregnancy. Studies have shown that women who experience morning sickness are less likely to miscarry than those who don't. [2] [3] Your baby continues to receive nutrients from your body even if your intake drops slightly during this period.

How Early Can Morning Sickness Start?

Morning sickness typically begins around week 5 or 6, often peaking between weeks 8 and 12 before easing by week 14 [4]. For many women, relief arrives just as the second trimester begins. However, about 1 in 5 women will experience some symptoms into the 2nd  trimester, and a smaller number may have symptoms for longer. If nausea continues well beyond the first trimester, or if it’s severe, speak to your healthcare provider; there are practical morning sickness remedies available.

What Are the Common Morning Sickness Symptoms?

Mild to Moderate Symptoms

• Nausea, especially on an empty stomach

• Occasional vomiting

• Sensitivity to smells or certain foods

• Loss of appetite

• Fatigue or light-headedness

Severe Symptoms (Hyperemesis Gravidarum)

• Persistent vomiting, unable to keep fluids down

• Rapid weight loss or dehydration

• Dizziness, weakness, or fainting

If you experience severe symptoms, contact your doctor promptly. Severe nausea can lead to dehydration and may require treatment or hospital care [5].

Can Morning Sickness Harm the Baby?

For most women, morning sickness doesn’t harm the baby. Mild or moderate nausea is considered a normal response to pregnancy hormones. However, if vomiting is constant and you can’t stay hydrated or maintain weight, your body and baby may be deprived of key nutrients. [6] Early treatment makes a big difference, so don’t hesitate to reach out for help.

Which Foods Fight Nausea During Pregnancy

Food choices can greatly influence how you feel. When eating feels impossible, small portions of the right foods can settle your stomach and maintain energy levels. Here are the best foods for morning sickness relief:

1. Bland, Easy-to-Digest Foods

Bland foods are low in fat, spice, and odour. They’re easy to digest and unlikely to trigger nausea. Think of foods you might eat after a stomach bug, gentle and reliable.

Try dry crackers or toast (especially before getting out of bed), rice, pasta, plain potatoes, clear soups, bananas, or apple sauce. These can calm your stomach without overwhelming it. Keep a small stash by your bed or desk so you can eat something as soon as hunger starts to strike.

2. High-Protein Foods

Protein helps stabilise blood sugar, which may reduce nausea and fatigue. Try incorporating small amounts throughout the day, yoghurt mid-morning, nuts or cheese as snacks, or lean chicken or tofu with dinner. Eggs, lentils, beans, fish (well-cooked, low-mercury types like salmon or cod), and nut butters are all good options.

If you can’t stomach meat, choose alternatives like Greek yoghurt, milk, or plant-based proteins. Even a smoothie with milk or protein powder can be easier to tolerate than a heavy meal.

3. Foods with Vitamin B6

Vitamin B6 (pyridoxine) is one of the most studied nutrients for pregnancy nausea and is often recommended as first-line therapy. You can find it in chickpeas, bananas, avocados, poultry, fish, lean beef, nuts, seeds, and fortified cereals. While eating these foods is beneficial, many women need supplementation. Check with your healthcare provider before taking tablets.

4. Ginger

Ginger is among the best-researched natural remedies for nausea. Its active compounds help calm the stomach and ease queasiness. [7] [8] Ginger tea, chews, crystallised ginger, or ginger ale made with real ginger are all useful options. Start with a small amount, approximately one gram per day, divided throughout meals, and increase gradually if tolerated. Most studies show that ginger is safe and effective for alleviating nausea during pregnancy.

5. Hydrating, Mild Fruits and Vegetables

Hydration is essential, especially if you’re vomiting. High-water fruits and vegetables, such as watermelon, cucumber, celery, lettuce, and apples, are easy to digest and help replace fluids. Citrus fruits like oranges or lemon water can help cut through nausea, but avoid them if they make your stomach burn. Soups, broths, and smoothies are great alternatives to heavy meals.

Which Foods and Drinks Should You Limit or Avoid?

Every woman’s triggers are different, but certain foods are common culprits. Spicy dishes, fried or fatty meals, creamy sauces, and strong-smelling foods (like fish or garlic) often make nausea worse. Highly acidic foods and caffeine can also irritate the stomach. Eating foods at room temperature rather than hot may reduce odour-related nausea.

Listen to your body. If a food suddenly seems unappealing, skip it for now; your appetite will likely return later.

What are the Natural Morning Sickness Remedies Worth Trying?

These lifestyle tips can make daily life easier and complement a nausea-friendly diet.

1. Eat Small, Frequent Meals

Avoid extremes, both an empty stomach and overeating. Small snacks every couple of hours can keep nausea at bay. Try nibbling dry crackers before getting out of bed and eating slowly throughout the day.

2. Drink Plenty of Fluids

Aim for 6 to 8 cups of water or non-caffeinated fluids daily. Sip regularly rather than gulping large amounts. Ginger or peppermint tea, diluted juice, electrolyte drinks, or ice chips can all help.

3. Wear Compression Socks

Research shows compression stockings in early pregnancy can reduce nausea and dizziness by improving blood flow. [9] They’re especially helpful if you feel faint when standing. Try SRC Compression Socks for Women.

4. Identify and Avoid Triggers

Notice what makes you feel worse: smells, heat, car rides, or stress, and plan around them. Keep rooms cool, ventilated, and consider carrying a tissue dabbed with lemon or peppermint oil to mask odours.

5. Rest and Manage Fatigue

Tiredness often intensifies nausea. Go to bed earlier, nap when possible, and reduce non-essential tasks. Resting isn’t laziness, it’s part of caring for yourself and your baby.

6. Take Your Prenatal Vitamins with Food

Prenatal vitamins are important, but can worsen nausea, particularly those high in iron. Take them with a small snack or before bed. If symptoms persist, ask your doctor about alternative formulations or chewable options.

7. Consider Pressure Point Therapy

Acupressure on the P6 point, located three finger-widths below the wrist crease, may reduce nausea in some women. You can press this point gently or wear acupressure wristbands, which are widely available.

What Morning Sickness Medication Is Safe?

If natural strategies aren’t enough, your doctor may recommend medication. Common options include:

• Vitamin B6 supplements (typically 10–25 mg three times daily)

• Doxylamine (a mild antihistamine, often combined with B6 and taken at night)

• Prescription antiemetics such as metoclopramide, promethazine, or ondansetron for severe cases

Always consult your doctor before starting any medication during pregnancy.

When to See a Healthcare Provider

Contact your healthcare provider if:

• You can’t keep food or fluids down for more than 24 hours

• You show signs of dehydration (dark urine, dizziness, rapid heartbeat)

• You’re losing weight or feel extremely weak

• You vomit blood or material resembling coffee grounds

• You experience severe abdominal pain or fever

These may indicate hyperemesis gravidarum or another condition requiring medical treatment. Early care helps protect both you and your baby.

How Can You Combine Diet and Lifestyle Changes for a More Comfortable Pregnancy?

Finding what works often takes trial and error. Start with gentle dietary changes, stay hydrated, rest when needed, and use small supports such as ginger, vitamin B6, or compression socks. Some women find acupressure bands or bedtime snacks particularly effective.

Remember, morning sickness, though exhausting, is temporary. It usually eases by the start of the second trimester, and most women go on to enjoy the rest of the pregnancy feeling well. If you’re struggling, reach out early for help. With the right care and simple adjustments, you can feel calmer, nourished, and supported through these early weeks.

FAQs

1. How to reduce nausea in pregnancy?

Eat small, frequent snacks instead of large meals, stay hydrated, rest often, and try remedies like ginger or vitamin B6. If nausea persists or worsens, talk to your doctor about safe treatment options.

2. How to cope with morning sickness at work?

Keep plain snacks like crackers nearby, sip water or ginger tea regularly, and take short breaks for fresh air. If symptoms are severe, speak with your manager or healthcare provider about flexible adjustments.

3. Is ginger ale safe during pregnancy?

Yes, in moderation, choose brands made with real ginger and watch the sugar content. Let it go slightly flat if carbonation worsens your nausea.

4. What does morning sickness vomit look like?

It usually resembles whatever you’ve recently eaten mixed with stomach fluid. If you ever see blood or dark “coffee-ground” material, contact your healthcare provider.

5. When is morning sickness usually the worst?

Nausea tends to peak between weeks 8 and 12 of pregnancy and is often strongest in the morning. Most women feel better by the start of the second trimester.

References:

1. NSW Health – Nausea and Vomiting of Pregnancy (Royal Hospital for Women)

2. Weigel MM, Weigel RM. Nausea and vomiting of early pregnancy and pregnancy outcome: an epidemiological study. Br J Obstet Gynaecol. 1989;96(11):1304–1311. https://europepmc.org/article/med/2611169 

3. Weigel RM, Weigel MM. Nausea and vomiting of early pregnancy and pregnancy outcome: a meta-analytical review. Br J Obstet Gynaecol. 1989;96(11):1312–1318. https://europepmc.org/article/med/2611170 

4. SOMANZ – Position Statement on the Management of Nausea and Vomiting in Pregnancy (2023)

5. Australian Government Department of Health – Pregnancy Care Guidelines: Nausea and Vomiting in Pregnancy

6. https://www.racgp.org.au/afp/2016/august/managing-nausea-and-vomiting-in-pregnancy-in-a-pri

7. RACGP – Ginger (alone or with vitamin B6) for Nausea and Vomiting in Pregnancy

8. Journal of the American Board of Family Medicine – Effects of Ginger for Nausea and Vomiting in Early Pregnancy: A Meta-Analysis

9. International Journal of Women’s Health – A Randomized Crossover Trial on the Effect of Compression Stockings on Nausea and Vomiting in Early Pregnancy