10 Ways to Help Ease Morning Sickness

Pregnancy can be one of the happiest times in your life. But with all the joy and excitement that comes with being pregnant, there are also some challenging moments. It’s estimated that 4 out of 5 women will experience some version of pregnancy nausea and vomiting—or morning sickness.¹  

Doctors are not entirely sure what causes morning sickness, but hormonal changes during pregnancy are likely the main cause.² There are some simple diet and lifestyle changes you can try that may help you feel better. 

Common symptoms
Morning sickness is nausea and vomiting that often occurs in early pregnancy. but can last longer for some. The term “morning sickness” is a little misleading because it can happen any time of day.^2,3

Pregnant women have a stronger sense of smell, which makes them more sensitive to certain odors. Some women may even develop a dislike for some foods or smells they liked before pregnancy.²

It’s not common, but some women will experience nausea that lasts all day and results in daily vomiting. This can lead to weight loss and may require treatment from a doctor.² Consult your healthcare provider if you are vomiting daily or can’t keep food down.

Is it true that morning sickness is a sign of a healthy pregnancy?
The good news is that nausea during early pregnancy is completely normal and can be a good sign! A 2016 study found that nausea and vomiting during the first trimester is associated with a reduced risk for a miscarriage early in pregnancy, especially for women over the age of 30. This is because the nausea experienced during morning sickness is believed to be caused by production of a hormone called HCG. Presence of this hormone means your pregnancy is moving in the right direction.⁴

Learn more about what to expect during Early Pregnancy.

Multiple factors
Morning sickness is likely caused by a combination of factors. Pregnancy hormones, a stronger sense of smell, and a more sensitive digestive system are all suspected to play a role. Other factors that can make you more likely to have morning sickness include:

• A history of nausea or vomiting from motion sickness, migraines, certain smells or tastes, or the use of birth control pills
• A mother or sister who experienced morning sickness
• Morning sickness during a previous pregnancy
• Being pregnant with twins or multiples
• Low levels of vitamin B₆—learn more in our Prenatal Vitamins article.⁴

Morning sickness usually begins by the fifth or sixth week of pregnancy and can get worse at around 9 weeks. Most women will have relief by week 14. But for 15% to 20% of women, nausea can last through pregnancy and even into labor.²

Struggling with morning sickness? Here’s a list of things you can try:

1. Frequent, small meals and snacks
An empty stomach can trigger nausea or make it worse. Eating smaller, more frequent meals instead of 3 large meals can help. Before you get out of bed in the morning, eat some crackers, dry bread, or cereal to avoid early morning nausea. Drinking liquids 20 to 30 minutes before and after—but not during—a meal can also help.²

2. Stay hydrated
Nausea can be worsened by dehydration from not drinking enough fluids or from excessive vomiting. Dehydration can also make you feel woozy, off balance, or constipated—all of which contribute to feeling nauseated. Hydrate with water, milk, tea, soup, and water-rich fruits and vegetables.⁴

If you need to rehydrate, Pedialyte^® is a quick way to replenish vital fluids and minerals. It comes in a variety of refreshing flavors.

3. Ginger
Research has shown that ginger eases nausea and soothes an upset stomach. You can make ginger tea with peeled ginger root; take ginger syrup, capsules, or tablets; and eat crystallized ginger or ginger candy.²

The American College of Obstetrics and Gynecology recommends spreading ginger use throughout the day. You can safely take up to 1,000 milligrams per day during pregnancy.

4. Time your prenatal vitamins
The iron in prenatal vitamins has been known to make nausea worse because it can irritate your stomach. Make sure you’re taking prenatal vitamins with food. You can also try cutting them in half to split up the dose between morning and evening. If this doesn’t help, talk to your doctor about your options.²

5. Avoid triggers
There may be some things that aggravate your nausea, like strong odors, perfumes, and even the smell of certain foods cooking on the stove. Let someone else do the cooking, but if you do cook, try opening a window or using a fan to minimize the odors.⁴

6. Sniff some lemons
For some women, the refreshing smell and taste of lemons can calm nausea. When morning sickness happens, sniff a lemon, lick a slice, or squeeze some juice into drinking water. You might also want to carry some lemon drops in your bag in case you’re feeling queasy on the go.²

7. Bland foods
Bland foods, made up of easy-to-digest components such as bananas, applesauce, rice, and toast, can sometimes help people with nausea or vomiting to eat something. Other foods to try are Cream of Wheat^®*, apple juice, broth, weak tea, and boiled potatoes.⁵

8. Acupressure
Some women find relief from nausea with acupressure—applying pressure on the forearm, positioned about three finger-widths from the crease of the inner wrist. You can buy Sea-Band^®* acupressure wrist bands at many drug stores. They’re inexpensive and help many women with motion sickness.²

9. Exercise
Exercise can also help some women find nausea relief. Take an extra walk and get some fresh air. You might also want to take a swim or a prenatal yoga class. Exercise is encouraged during pregnancy, but make sure to check with your doctor before starting a new fitness program.

10. Get plenty of rest
Stress and fatigue can increase feelings of nausea. Rest and relax as often as you can. We know it may be difficult to remember, but morning sickness is only temporary—and it means you have a little one on the way!⁴

Nausea and vomiting during pregnancy are generally not harmful to your baby, even when it lasts beyond your second trimester. However, nausea and vomiting can be so severe for some women they can’t keep down foods or liquids. This can lead to weakness and dehydration and put mom and baby at risk due to lack of nutrition. If you believe you’re experiencing severe morning sickness, contact your doctor immediately.³

Hyperemesis gravidarum
More severe cases of nausea and vomiting that cause weight loss, dehydration, and electrolyte imbalances may be diagnosed as a condition called hyperemesis gravidarum. This condition is relatively rare and happens in less than 3.0% of all pregnancies in the United States.

Hyperemesis gravidarum may require time in the hospital for intravenous (IV) fluid and nutrition treatments. It’s the second most common reason for admission to the hospital during the first part of pregnancy.

Women are more likely to experience hyperemesis gravidarum if they’re pregnant with a girl or multiple babies. You or a family member having it during a previous pregnancy also increases the chances.^1,4

Heartburn, indigestion, and acid reflux
Heartburn, indigestion, and acid reflux affect 40% to 85% of pregnant women. Protein-rich snacks have been found to help alleviate nausea. Avoiding fatty, carb-heavy or acidic foods can also help, as can elevating your head and sleeping on an incline. Check with your doctor for other remedies.

Helicobacter pylori
A bacterial infection called Helicobacter pylori is sometimes associated with the condition “hyperemesis gravidarum.” If you’re having severe nausea and vomiting or have been diagnosed with hyperemesis gravidarum during pregnancy, your doctor may recommend getting tested for this bacterial infection. Women who test positive for the bacteria can get treatment while they are pregnant.^1,4 

If you’re not finding relief with these remedies, talk to your doctor to learn about other treatments that can help.

* Cream of Wheat and Sea-Band are not registered trademarks of Abbott.

References: 1. Lee NM, et al. Gastroenterol Clin North Am. 2011;40(2):309-vii. 2. Reutter K. 8 ways to treat morning sickness naturally. One Medical. Updated November 16, 2018. Accessed September 11, 2024. https://www.onemedical.com/blog/healthy-living/natural-morning-sickness-remedies/ 3. Mayo Clinic Staff. Morning sickness symptoms & causes. Mayo Clinic. Accessed September 11, 2024. https://www.mayoclinic.org/diseases-conditions/morning-sickness/symptoms-causes/syc-20375254 4. Novakovic A. What is morning sickness and how can I treat it? Medical News Today. Updated April 24, 2023. Accessed September 11, 2024. https://www.medicalnewstoday.com/articles/179633.php 5. Kelly E. BRAT diet: what is it and does it work? Healthline. Updated March 27, 2023. Accessed September 11, 2024. https://www.healthline.com/health/brat-diet#food-list 6. Gill SK, et al. Can J Gastroenterol. 2009;23(4):270-272.