Morning sickness: 9 natural ways to get relief

Increase your intake of vitamin B6

Vitamin B6 is essential for the development of your baby’s nervous system and brain, but it’s also great for relieving morning sickness. To get more B6 in your diet, eat more legumes, seeds, and nuts. 

Use ginger to calm your stomach

Ginger has been used for centuries to relieve nausea, and modern research proves that it works, although no one is sure why. Try sipping on ginger tea or real ginger ale throughout the day. You can also find ginger capsules at your health food store. 

Avoid foods that trigger nausea

Greasy, fatty, super sweet, spicy, and strong-smelling foods are common triggers for nausea, so you might want to cut them out of your diet for now. Many women find they do the best on a high protein, high-carb, low-fat, somewhat bland diet.  

Bland foods like nuts and crackers can be lifesavers when you’re feeling too nauseous to get anything else down.

You may also find that it helps to avoid drinking your beverages at the same time you’re eating. 

Steer clear of strong odors

Do everything you can to avoid strong odors in your environment that may trigger the nausea. Things like perfume and cigarette smoke are common culprits, but you’ll probably notice other things as well. If cooking odors bother you, have someone else do the cooking or at least open some windows while you cook. 

Give aromatherapy a try

On the other hand, certain smells can actually alleviate nausea. Mint, orange, and lemon are usually the most helpful. You can use a diffuser, or simply hold a cotton ball infused with the essential oil right under your nose. 

Change the time you take your prenatal vitamins

Prenatal vitamins usually contain iron, which can trigger nausea for many people. Don’t take them in the morning when your stomach is empty. Take them right before you go to bed instead. If that doesn’t work, you might want to talk to your doctor about switching to a vitamin that doesn’t contain iron, at least until your morning sickness passes. 

Try alternative therapies

Consider giving acupuncture or acupressure a try to see if they help. These therapies stimulate specific points in the body that may reduce nausea and vomiting. Studies show that they can be just as effective as anti-nausea medications, but without the side-effects. 

Get moving  

For some women, gentle exercise can ease their symptoms. Take a walk in the fresh air, go for a swim, or attend a prenatal yoga class. Just make sure you have your doctor’s approval first. 

When to call the doctor 

If all else fails, call your doctor to see what he recommends. There are over the counter and prescription medications that can be very helpful without posing a risk to your baby. 

If you experience the inability to keep food and water down for more than 12 hours, notice any dizziness, or experience signs of dehydration, call your doctor right away. 


Just because morning sickness is an inevitable part of pregnancy for many women, that doesn’t mean that you have to suffer through it. These natural remedies for morning sickness can help to relieve the symptoms so that you can enjoy this beautiful experience. 

As an experienced content creator, Donna has covered health and wellness topics for numerous publications. She is a former writer for an alternative medicine clinic and can often be found researching the latest industry approaches and trends. Donna loves sharing the insight she’s learned while on her own wellness journey in the hopes that it will inspire others to pursue a healthier, more holistic lifestyle.

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