Morning Sickness: Practical Ways to Reduce Nausea During Pregnancy

If you’re in your first trimester and feeling nauseous all day (despite the name “morning sickness”), you’re certainly not alone.

One of the most common things I hear from newly pregnant patients is, “I thought pregnancy was supposed to be exciting, but I spend most of my day trying not to throw up.”

The reality is that up to 80% of pregnant women experience some degree of nausea, particularly during the first trimester. While nausea is often considered a normal part of pregnancy, that doesn’t mean you have to simply suffer through it.

The good news is that there are several simple, evidence-informed strategies that can help reduce both the intensity and frequency of pregnancy-related nausea.

Don’t Let Your Stomach Get Too Empty

This might seem counterintuitive when food is the last thing on your mind, but an empty stomach can actually make nausea worse.

Many women find they feel better when they eat small amounts throughout the day rather than trying to sit down for three large meals. Aim to eat something every 2-3 hours, even if it’s just a few bites.

A few crackers before getting out of bed in the morning can also be surprisingly helpful for some women.

Focus on Protein and Complex Carbohydrates

When you’re feeling nauseous, it’s easy to reach for plain carbohydrates and call it a day. While those foods may feel comforting, pairing them with protein can help stabilize blood sugar levels and keep nausea from worsening.

Some easy options include:

• Crackers with nut butter
• Yogurt
• Whole grain toast with eggs
• Cheese and whole grain crackers
• A smoothie with protein added

The goal isn’t perfection. During this stage of pregnancy, sometimes “good enough” is exactly what your body needs.

Stay Hydrated

Dehydration can quickly make nausea worse, creating a frustrating cycle.

If drinking a large glass of water feels impossible, try taking small sips throughout the day instead. Some women tolerate fluids better when they’re cold, while others prefer room temperature beverages.

Options that may help include:

• Water
• Ginger tea
• Safe electrolyte drinks
• Sparkling water if tolerated

The key is consistency rather than quantity all at once.

Ginger and Vitamin B6 May Help

Two of the most commonly recommended evidence-based options for pregnancy nausea are ginger and vitamin B6.

Research suggests both may help reduce nausea symptoms in some women. However, it’s always important to speak with your healthcare provider before starting any supplement during pregnancy to ensure it’s appropriate for your individual situation.

Avoid Trigger Foods and Strong Smells

One day your favourite food smells amazing. The next day it makes you want to run out of the room.

Pregnancy can make you much more sensitive to smells, and strong odours are a common trigger for nausea.

Many women find that cold or room-temperature foods are easier to tolerate because they tend to have less aroma than hot meals. Paying attention to your personal triggers and giving yourself permission to avoid them can make a significant difference.

Rest Matters More Than You Think

Growing a baby is hard work.

Fatigue and nausea often go hand in hand, and many women notice their symptoms worsen when they’re overtired.

While extra rest isn’t always possible, especially if you’re balancing work, family, and everyday life, prioritizing sleep and taking breaks when you can may help reduce nausea throughout the day.

What If Your Prenatal Vitamin Is Making Things Worse?

Prenatal vitamins are one of the most important supplements to take during pregnancy, but they can sometimes contribute to nausea.

If you’re struggling to keep your prenatal down, don’t simply stop taking it without speaking to your healthcare provider. There may be alternative options available, including gummy prenatals or different formulations that are easier on your stomach.

A naturopathic doctor or other prenatal healthcare provider can help you find an option that supports both your nutrient needs and your ability to actually take it consistently.

The Bottom Line

If you’re experiencing nausea during pregnancy, know that you’re not alone, and you don’t have to just “tough it out.”

Simple strategies like eating small frequent meals, prioritizing protein, staying hydrated, getting adequate rest, and discussing evidence-based options like ginger or vitamin B6 with your healthcare provider can make a meaningful difference.

And if your symptoms are severe, you’re unable to keep food or fluids down, or you’re concerned about your health, don’t hesitate to reach out for support. Pregnancy can be challenging enough without trying to navigate persistent nausea on your own.

You can book a meet and greet with Dr. Nikki Sinkner, Naturopathic Doctor at Natural Choice Medical Clinic in Guelph by using this link. 

Online bookings link:

https://naturalchoicemedicalclinic.janeapp.com/?utm_source=website&utm_medium=blog&utm_campaign=2026_11_blogpost&utm_content=nikki_book_now#/staff_member/81

Meta Description: Struggling with morning sickness? Learn practical, evidence-informed tips to reduce pregnancy nausea, including nutrition, hydration, ginger, vitamin B6, and prenatal vitamin alternatives.

Medical Disclaimer

The information in this article is intended for educational purposes only and should not be considered medical advice. Every individual is different. If you have questions about your symptoms or your health, consult a qualified healthcare professional for an assessment and personalized recommendations.