How to Manage Morning Sickness: 12 Natural Home Remedies

Struggling with pregnancy nausea? This guide explains why it happens and provides 12 safe, natural home remedies to find relief, from ginger and B6 to diet tips and when to call your doctor.

For the 70-80% of pregnant women who experience it, "morning sickness" is a cruel misnomer. It’s an all-day, all-night, relentless nausea that can make the joy of early pregnancy feel like a battle for survival.

This overwhelming nausea and vomiting, known as Nausea and Vomiting of Pregnancy (NVP), is one of the most common—and most challenging—early pregnancy symptoms. While it’s a sign that your pregnancy hormones are strong, finding relief is a top priority.

The good news is that most cases can be managed at home with simple, natural remedies. This guide provides 12 practical health tips to help you cope with morning sickness naturally.

Why Does Morning Sickness Happen?
12 Natural Home Remedies to Manage Morning Sickness
When Natural Home Remedies Aren't Enough
Frequently Asked Questions (FAQ)
- Medical Disclaimer
- About the Author

Why Does Morning Sickness Happen?

Before we get to the remedies, understanding why you feel so sick can be reassuring.

While no one knows the single exact cause, morning sickness is strongly believed to be your body’s reaction to a surge of pregnancy hormones, primarily:

Human Chorionic Gonadotropin (hCG): This is the "pregnancy hormone" that a home test detects. Levels of hCG rise rapidly in the first trimester, and the timeline of its peak almost perfectly matches the peak of morning sickness.
Estrogen: This hormone also rises quickly and can contribute to nausea.
A Heightened Sense of Smell: Pregnancy can turn you into a bloodhound, making you extremely sensitive to smells you never noticed before. This can trigger the nausea reflex.

The silver lining? For most women, these symptoms peak around week 9 and begin to fade significantly as they enter the second trimester.

12 Natural Home Remedies to Manage Morning Sickness

The most effective approach is often a combination of strategies. What works one day might not work the next, so don't be afraid to experiment.

A. Dietary Strategies (What and How to Eat)

How and what you eat is the most powerful tool you have. An empty stomach is nausea's best friend.

1. Eat Small, Eat Often (Graze, Don't Gorge)

A full stomach and an empty stomach can both trigger nausea. The solution is to stay in the middle.

How: Keep small, simple snacks with you at all times. Aim to eat something every 1-2 hours, all day long. This "grazing" method keeps your blood sugar stable and prevents your stomach from becoming completely empty, which produces acid and worsens nausea.

2. Keep Crackers by Your Bed

This is the oldest trick in the book for a reason.

Why it works: Your stomach is at its emptiest when you first wake up. Lying in bed for a few minutes and nibbling on a few dry, plain crackers or toast before you even sit up can raise your blood sugar just enough to keep that first wave of nausea at bay.

3. Focus on "Bland" & "Salty"

Now is not the time for rich, spicy, or greasy foods.

What to eat: Think simple. The "BRAT" diet (Bananas, Rice, Applesauce, Toast) is a classic for an upset stomach. Also try plain baked potatoes, simple broths, congee, or plain pasta. Adding a little salt (e.g., saltine crackers, pretzels) can be especially helpful.

4. Separate Your Food and Drinks

Don't drink large amounts of fluid with your meals.

Why: Drinking while eating can fill your stomach too quickly, leading to a "sloshy" feeling and more nausea.
How: Try to drink your fluids 30 minutes before or 30 minutes after you eat your small snacks.

5. Choose Cold Foods

Hot foods often have strong smells that can trigger nausea from a mile away.

How: Try eating things straight from the refrigerator. Cold options like yogurt, cottage cheese, a cold sandwich, or a fruit smoothie are often much more tolerable than a hot meal.

B. The Power of Ginger & Peppermint

These two herbs are natural anti-emetics (anti-nausea agents) and are cornerstones of home remedies for morning sickness.

6. Harness the Power of Ginger

Ginger has been studied for centuries and is a proven, safe, and effective remedy for nausea.

How to use it:
- Ginger Tea: Sip on it throughout the day.
- Ginger Ale: Look for one made with real ginger, not just flavor.
- Ginger Chews/Candies: These are easy to keep in your bag.
- Ginger Capsules: You can buy ginger root capsules (talk to your doctor about dosage).

7. Use Peppermint or Spearmint

The scent and taste of mint can be very calming for an upset stomach.

How to use it:
- Mint Tea: A warm cup of peppermint tea can soothe your digestive tract.
- Mint Candies: Sucking on a simple peppermint candy can ward off a wave of nausea.
- Aromatherapy: Even just smelling peppermint or lemon essential oil can help.

C. Hydration and Supplement Strategies

Dehydration can cause nausea, and nausea can cause dehydration. It's a vicious cycle you must break.

8. Stay Hydrated (Even When It's Hard)

Sipping water all day is crucial. If plain water is suddenly disgusting (a common pregnancy complaint), get creative:

Try: Ice chips (a lifesaver for many), sparkling water, very weak/decaf iced tea, or adding a squeeze of lemon or a few crushed berries to your water.
Tip: Try drinking from a cup with a lid and a straw. Sometimes, not seeing or smelling the liquid makes it easier to drink.

9. Try Vitamin B6 (Pyridoxine)

This is one of the most effective, research-backed natural remedies. The American College of Obstetricians and Gynecologists (ACOG) officially recommends Vitamin B6 as a first-line treatment for NVP.

How: Talk to your doctor about adding a standalone B6 supplement, typically 10-25 mg, 3 times a day. It's believed to help your body process certain amino acids, which can reduce nausea.

10. Change Your Prenatal Vitamin Routine

Prenatal vitamins are crucial, but the high dose of iron in many of them can be very hard on an empty, nauseous stomach.

How: Try taking your prenatal vitamin at night, right before you fall asleep, so you can (hopefully) sleep through any potential nausea. You can also try taking it with a small snack (not a full meal). If that doesn't work, talk to your doctor about switching to a different brand or a prenatal vitamin with lower or no iron for the first trimester.

D. Mind, Body, and Sensory Remedies

11. Try Acupressure

This method works by applying pressure to a specific point on your wrist.

How: The P6 (or Nei-Kuan) point is located on your inner arm, about three finger-widths down from your wrist crease, between the two large tendons.
Tools: You can buy "Sea-Bands" or other motion-sickness wristbands, which are simple elastic bands with a plastic stud that applies constant, gentle pressure to this point.

12. Identify and Avoid Your Triggers

Your new super-powered sense of smell is a major culprit.

How: Be a detective. Is it the smell of the trash can? Your partner's coffee? The hot air when you open the dishwasher? Once you identify your triggers, be ruthless in avoiding them. Ask for help taking out the trash, avoid the kitchen when someone is cooking, and stick to open, well-ventilated spaces.

When Natural Home Remedies Aren't Enough

For most women, morning sickness is a severe (but manageable) discomfort. For a small percentage, it becomes a serious medical condition called Hyperemesis Gravidarum (HG).

This is NOT the same as morning sickness. It is a severe, debilitating condition that can lead to dehydration, weight loss, and an imbalance of electrolytes.

You MUST call your doctor or midwife immediately if you experience:

You cannot keep any food or liquids down for 24 hours.
You are vomiting multiple times every day.
You are losing weight (more than 5% of your pre-pregnancy weight).
Your urine is dark-colored, or you are urinating very infrequently (a sign of dehydration).
You feel extremely weak, dizzy, or faint when you stand up.

Please do not "tough it out" if you have these symptoms. Natural remedies will not be enough, and you will likely need medical help, which may include IV fluids and prescription anti-nausea medication that is safe for pregnancy.

Frequently Asked Questions (FAQ)

Q: When does morning sickness start and end? A: It most commonly starts around week 6 of pregnancy and peaks between weeks 9 and 11. For most women, it begins to fade significantly between weeks 14 and 16. A few may have it linger into the second trimester, and a very small number may experience it throughout their entire pregnancy.

Q: I have no morning sickness at all. Is something wrong? A: Not at all! While it's common, about 20-30% of women have no significant nausea. Count yourself lucky! It is not an indicator that your pregnancy is any less healthy.

Q: Does having morning sickness mean my baby is healthy? A: Some studies have shown a correlation, suggesting that morning sickness is a sign of a strong, well-implanted placenta that is producing high levels of hormones. However, you can have a perfectly healthy baby with or without morning sickness. It's not a reliable diagnostic tool.

Medical Disclaimer

The information in this article is for educational and health-tip purposes only and is not intended as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new treatment, including supplements like Vitamin B6.

About the Author

Abhilasha Mishra is a health and wellness writer specializing in women's health, fertility, and pregnancy. With a passion for empowering individuals through evidence-based information, she writes to make complex health topics accessible and actionable.