Here Are 21 Best Practices To Deal With Nausea During Pregnancy

Do you know over 70 % of pregnant women get nausea or morning sickness during their first trimester? Yes. Some of them even worsen as the pregnancy grows.

The vomiting, feeling sickly, dizziness, and of course, having an emotional roller-coaster are, but a few things that these women endure in the quest to enlarge their families.

If you haven’t gone through morning sickness episodes, count yourself lucky, but if you have, do not worry. You’re not alone. Over 69.99% of others have experienced it.

During my three pregnancies, each experience was different. Of course, I still suffered but made it.

So how do you get to sail through this phase?

There are so many ways. And, this post tackles some of the remedies that can help reduce the severity of nausea in your first trimester.

But before we dive in, let’s first remind ourselves of some basics.

What Causes Morning Sickness?

According to a study, pregnancy morning sickness may result from increased human chorionic gonadotropin (HCG) and estrogen hormone.

The production of HCG begins after the fertilized egg attaches itself to the uterine wall. The HCG hormone aid in your fetus’ development. But, the more your reproductive system produces it, the more severe your nausea and vomiting.

Other causes of nausea during pregnancy may include low blood sugar, eating certain foods, and stress.

Symptoms of Morning Sickness

Symptoms of morning sickness differ with individuals, but the prominent ones include:

  • Nausea
  • Queasiness
  • Loss of appetite
  • Vomiting
  • Feeling anxious and helplessness
  • Tiredness.

Tips for Relieving Morning Sickness

1. Keep Off Your Triggers

Pregnant women can be hypersensitive. The scents and smells that once excited you may no longer matter or, worse still, maybe your leading irritants.

To be safe, try to identify and avoid things that trigger a feeling of nausea. Things like body sprays, soaps, lotions, and certain types of food often top the list. You may consider doing away with them until you feel better.

2. Homemade Ginger Tea

Most women have stated that ginger tea has come in handy to help relieve nausea symptoms during pregnancy. According to research, ginger consists of gingerols and shogaols compounds, known to speed up digestion.

The speeding of digestion helps in emptying your stomach, which reduces feelings of nausea. Whether it’s ginger tea, ginger ole, or candy with ginger flavor, having ginger time on your menu may help you feel better.

3. A Cup of Chamomile Tea for Your Tummy

According to a study, Chamomile is one of the herbs known to sooth nausea. It helps to reduce acid reflux that can cause morning sickness. In addition, it’s a sedative and can help relax your muscles for better sleep.

4. Peppermint as Refresher

Peppermint has been widely used to ease nausea during chemotherapy treatment. Taking peppermint tea or capsules can help with your morning sickness.

It may also sooth your stomach and reduce heartburn. But, remember to stick to 1 or 2 cups per day as lots of it can be a threat to your unborn baby.

5. Go Sour

photo by Silviarita pixel

Citrus fruits like lemon, lime, and orange are excellent for making pregnant women feel better. A recent study shows that lemon could effectively act as anti-nausea and vomiting during pregnancy.

Try taking lemon water or tea when you’re having morning sickness. Also, eat lots of oranges to strengthen your immunity and add some vitamins to your body.

Always ensure that you’re not overtaking lemons and lime as they may have some downside effects such as tooth erosion and heartburn.

6. Eat Small But More Frequent Meals

Instead of eating three main meals, consider taking six meals but in small quantities. Smaller meals get digested fast. Also, eat slowly, while distracting yourself a little bit with a fantastic movie or soothing music.

Having small meals slowly allows for an efficient metabolism, a satisfied appetite, and stable blood sugar. All these factors will help prevent a feeling of food clogging in your tummy, relieving you of nausea.

7. An Empty Stomach is a No, No, No

Snack often to avoid feeling hungry. An empty stomach can be a trigger to nausea feeling.

In the morning, before getting out of bed, ensure that you bite some crackers. Dry toasts can get you started if you like them. However, always go for your cravings and likes.

Also, as you sunbathe for vitamin D, sip some ginger tea or lemon. This will make you feel better for the day.

8. Some Saltiness May Do

Some women have reported that eating salty crackers, popcorns, or French fries can help ease morning sickness. Sipping salty water mixed with a bit of sugar can restore electrolytes, especially if you’re vomiting.

Consequently, salt can help in hydration because of the thirst you will feel consuming salty foods. You may want to drink lots of fluid to counter the effect of salt, hence leaving your body hydrated. You should, however, avoid too much salt as it may cause hypertension.

9. Choose Foods Carefully

As a rule of thumb, always go for food that is easy to digest. This includes food high in protein and low in fat. During this period, you may consider avoiding greasy and spicy foods. Sometimes their taste and smell can worsen your feeling.

Go for carb-loaded snacks and cereals. To play safe, consider letting someone help you prepare foods with a pungent smell.

10. Rinse Your Mouth Regularly

Ptyalism is excess production of saliva during pregnancy. It’s somehow uncomfortable and bitter; hence you may need to spite every time. The easiest way to get even with this heavy saliva is regular rinsing.

Brushing your teeth and rinsing often with minty toothpaste could save your day. Also, having mint-flavored chewing gums and candies will help your mouth feel better. You may also consider sipping warm water frequently.

11. Soups and Smoothies

Born soups are a good source of calcium during pregnancy. When mixed with pepper or salt, soup can help ease your nausea.

Try going for beef bones or oxtail for yummy soup. Carmel-born soup is also great, especially if you’re experiencing calcium deficiency syndromes like joint pains.

Also, make Smoothies part of your daily diet. They are the easiest way to beat nausea while keeping healthy. Try a combo of strawberry, ginger, and banana for a relaxed tummy. Always ensure that you throw in your favorite flavor like ginger and an ice block to better the mixtures.

If your tummy can not withstand lots of liquid, try converting your smoothies into ice pops.

12. Breathe Fresh Air

Taking a walk in your garden or staying in a well-ventilated room can help you feel better. Always ensure your windows are open and there is free air circulation whenever you’re sleeping or relaxing.

13. Dealing with Prenatal Vitamins

Prenatal vitamins are crucial for the development of your baby. However, some women have reported an increased level of nausea after taking them.

In case your vitamins are making you nauseatic, switch your timing. Take them at night before bed instead of morning. Please do not take them on an empty stomach. Also, follow up with your favorite drink, like lemon tea or ginger.

14. Take a Nap

A good night’s sleep is crucial during pregnancy. It helps your body to relax and prepare for the following day’s episodes.

 Try napping during the day whenever you can. Always ensure that you’re not doing it immediately after meals, as this could trigger nausea. Be sure to incorporate maternity pillows as they will add some comfort for sleeping positions.

Related: 12 Ways To Prepare for Delivery in Your Final Trimester

15. De-stress and Relax

As a mom, you may have so much on your to-do list. It even gets overwhelming if you have to report to your 8-5 job.

Take slow, deep breaths. Or try practicing mindful meditation for relaxation. Listening to slow, soothing music may be good for your soul. Also, do not forget to take a warm bath for muscle relaxation. De-stressing and relaxation techniques can help too in relieving you of nauseating feelings.

16. Unisom and Vitamin B6 Supplements

According to Mayo Clinic, having 25g of Vitamin B6 (pyridoxine) daily can help ease mild nausea without vomiting. But if you experience severe nausea with vomiting, a combination of Vitamin B6 with Unisom.

You can find these drugs over the counter; however, you need to consult your health provider before taking them. Also, note that Unisom can cause drowsiness; it will be better to take them before bedtime.

17. Keep Busy and Loose

Keeping yourself physically and mentally active can help improve nauseating symptoms in pregnant women.

Being preoccupied most of the day will help draw your mind off the feelings of nausea. Read your favorite novel, take a pregnancy and child care class, solve some puzzles, play cards and watch a movie to keep yourself busy.

It would help if you also considered putting on loose and free clothes, especially when you’re indoors. This will make you feel free and comfortable compared to tight pants.

18. Keep Hydrated

Staying hydrated is critical, especially if you’re vomiting. You want to ensure that your body gets enough fluid for good health.

Always strive to consume eight glasses of water. If you find it challenging due to a nauseous feeling, having some additives may be the trick.

Take chamomile and mint tea to give you some anti-nausea benefits. Add some honey, lemon, and apple cider vinegar to your water to make it palatable.

Sports drinks with electrolytes such as coconut water may help with queasiness. Also, water or fruit juice ice pops may help to hydrate your body without drama.

Related: Which of These 10 Emotional Wrecking Health Issues Have You Experienced In Your First 6 Weeks After Delivery?

19. Avoid Lying Immediately After Meals

Lying down after meals can increase your discomfort. This is due to acid reflux that occurs due to stomach acid rising and traveling back to the esophagus.

If you’ve had issues with heartburn before pregnancy, you may need to wait at least 3 hours after eating before lying down. This is in accordance with a study conducted to establish the relationship between dinner-to-bedtime and acidic reflux issues

20. Try Aromatherapy

Health line defines aromatherapy as a holistic healing treatment with natural plant extracts. These plant extracts help to promote the well-being of individuals, primarily in massage. The therapy works through the senses. You can smell or infuse them through skin absorption.

Smelling mint, lavender, and cinnamon may help ease nausea. Try placing a cotton ball or a piece of cotton cloth infused with scented oil under your nose.

You can also spray them on your pillow or in the air. It’s advisable to go for what works best for you. However, go for something that you can discard if the smell irritates instead of soothing.

21. Alternative Medicine

Some women have found that using alternative treatments like acupressure and acupuncture can treat nausea. This is more prominent in Chinese countries, although other countries are beginning to embrace it.

These techniques involve applying pressure to some parts of the body to stimulate nerve endings. The stimulated nerve will then send signals to the brain, prompting it to stop the nauseous feeling.

I have never taken this route, but others have benefited from acupressure and acupuncture. Try consulting with your health provider and see whether it helps.

When Should You Call a Doctor?

Pregnancy is a risky period. You do not want to bet with two lives. In case your vomiting becomes severe, don’t hesitate to contact your health provider. This may be a sign of other conditions like ulcers, thyroid disease, gallbladder disease, or stomach inflammation.

Call or visit your doctor if you:

  • Loss of appetite or nausea prevents you from eating or drinking.
  • Vomit three or more times a day.
  • Traces of blood in your vomit
  • Significant weight lose
  • Feeling of dizziness, tiredness, or have fainted.
  • Difficulty in breathing or a fast heartbeat.

The information contained in this post is for general information purposes only. I’m not a health practitioner and as such, this information should not be used as a substitute for consultation with your professional service provider.


Try these DIY recipes to relieve nausea. Also, remember to give us your tips in the comment below.

Homemade anti-nausea tea

  • 1 cups water
  • 1 tablespoon of sugar or (according to your taste)
  • 1 piece of raw ginger
  • 1 green tea bag
  • 1 lemon sliced
  • Mortar and pestle


  • Peel the ginger and grind them in a mortar. Raw gingers have a strong flavor.
  • In a saucepan, add water, sugar, and ground ginger and bring to a boil in a low heat
  • Pour the content into a cup and add a teabag. Steep tea to desired strength, about 3 to 5 minutes.
  • Discard the tea bag and add lemon
  • Strain into a pitcher and serve hot or chilled.

Nausea-relieving smoothies and popsicles


  • A medium-sized cup of berries(go for your choice strawberries, blueberries, or blackberries
  • One banana
  • 1 Avocado
  • 500g watermelon
  • A packet of probiotic yogurt
  • ½ tsp grated ginger


  • Wash your berries in clean water
  • Peel off your banana, avocado, and melon
  • Chop the fruits into small pieces and put them in a blender
  • Add yogurt and ginger for flavor
  • Blend until smooth.

You may choose to take your smoothie or preserve some as ice pops.

To make ice pops; freeze your smoothie in Popsicle molds, along with the popsicle stick. Whenever you feel nauseous, suck it, mama; it’s all yours.

Nausea relieving oxtail soup for pregnant women


  • 1 Kg oxtail
  • 5 pieces red or green pepper
  • Salt


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Irene Twala
As a freelance writer and a mompreneur, Irene helps mothers to hone their parental skills, learn how to start and run an online business while taking care of their health.

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