Natural Remedies for Nausea in Pregnancy
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Nausea and vomiting in pregnancy, commonly known as morning sickness (although it often affects pregnant women throughout the entire day and night), are symptoms experienced by the majority of pregnant women during the first trimester. I experienced debilitating nausea throughout all three of my pregnancies, well into the third trimester each time. It was so hard. If you are currently suffering with “morning sickness,” I have so much empathy for where you are. While these symptoms are often considered a normal part of pregnancy, they can significantly affect a woman's daily life and well-being.
Fortunately, there are several natural remedies that can help alleviate nausea and provide some relief. In this post, we’ll go over a few of the safest natural remedies for nausea in pregnancy to consider.
What is morning sickness?
Morning sickness, typically experienced during the first trimester of pregnancy, is thought to be caused by pregnancy hormones, particularly elevated levels of human chorionic gonadotropin (hCG) and estrogen. Although the name implies that symptoms only occur in the morning, many women experience nausea throughout the day.
Most morning sickness begins in early pregnancy at around 4-6 weeks and subsides around the 16th week, though about 10% of women experience symptoms throughout their entire pregnancy. “In one out of 200 women, the condition progresses to hyperemesis gravidarum, which is characterized by prolonged and severe nausea and vomiting, dehydration, and weight loss,” according to the American Academy of Family Physicians.
Morning sickness can have a significant impact on a woman's quality of life, causing fatigue, decreased appetite, and even dehydration in severe cases. So as best we can, it’s important to try to find effective remedies to alleviate the symptoms.
When should I be worried about nausea and vomiting during pregnancy?
You may be experiencing hyperemesis gravidarium, which is very concerning because a person can quickly become dehydrated and may develop vitamin and other nutrient deficiencies over time if they are not treated. Severe symptoms commonly require evaluation in the hospital and treatment with medications and intravenous fluids.
Top Tips for Nausea Relief During Pregnancy
As a registered dietitian and mom of three, I have spent numerous hours helping mothers dealing with morning sickness, and as I mentioned previously, I have also been there myself! I’ll never forget being pregnant with my third and trying to care for my two toddlers, feeling nauseous and vomiting multiple times a day, no matter what I did. Cooking and preparing food was the hardest, as even the smell of something like pasta cooking water made my nausea worse. It is HARD. These are some of my top tips for fighting nausea.
Stay hydrated - Drinking water and other electrolyte drinks throughout the day helps prevent dehydration, a common complication of prolonged nausea
Eat small, frequent meals and snacks - Eating every 2-3 hours alleviate symptoms by preventing feeling overly full as well as preventing hunger and blood sugar crashes, which can worsen nausea symptoms
Eat simple, bland carbohydrates - Foods like whole grain toast, brown rice, potatoes, and fruits are easiest to digest
**TOP TIP: Protein at breakfast is especially helpful to combat nausea during the day. One of my favorite snacks to keep at my bedside to nibble on when I woke up was one of these delicious, high-protein Pumpkin Molasses Muffins.
Try Sea Bands (i.e., acupressure wristbands)* - These work by applying pressure to specific points on the wrist associated with nausea relief, providing a non-invasive and drug-free potential solution
Try to eat more foods high in Vitamin B6 - For example, chickpeas, salmon or sweet potatoes
RECOMMENDED DOSAGE if using a vitamin B6 supplement* is 25mg every 8 hours (also called pyridoxine)
Avoid taking your prenatal vitamin on an empty stomach which can cause stomach upset and nausea
What are the best foods and drinks to fight morning sickness?
Foods, herbs, and spices have been used for centuries in many different cultures to address various ailments, including reducing nausea during pregnancy.
One common remedy for nausea in pregnancy is eating sour foods, such as lemon or pickles. Lemon can be added to water, made into lemonade, squeezed on top of fruits or vegetables, or used in cooking to help combat nausea. My favorite lemon-flavored soup is called Avgolemono, which is a traditional Greek lemon chicken soup.
Another nausea remedy is to drink salty liquids such as sports drinks or sip on bone broth. It is a common belief that we should eat a low-salt diet to help prevent high blood pressure or preeclampsia in pregnancy, but there is actually evidence suggesting the opposite. For further reading about sodium intake in pregnancy, check out this blog post by Lily Nichols, a registered dietitian known for her thorough, evidence-based resources.
There are several herbs known to help with upset stomach and reduce nausea and vomiting, most commonly ginger and peppermint. Ginger can be consumed in various forms, such as ginger tea, ginger ale, ginger candies, or simply chewing on fresh ginger slices. You can also eat ginger in meals, such as these delicious Ginger Garlic Lettuce Wraps.
Peppermint is most commonly consumed as tea or candies, but it can also be added to smoothies, like this cooling green smoothie. Some women also find that specifically eating or drinking cold foods and beverages helps fight nausea. Check out my website if you are looking for more nutrient-dense, refreshing smoothie recipes.
It is important to note that individual preferences and sensitivities may vary, so try experimenting with different foods and drinks to find what works best. And if you are looking for more individualized advice for a nutritional need, please schedule a virtual one-on-one visit with me for further guidance. Thanks for reading! Please comment with your top morning sickness relief tip!