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Natural Ways to Ease Morning Sickness (Dietitian Approved Tips)
- Tazmin Lewis
- Jun 14, 2023
- 4 min read
Updated: 19 hours ago
By Tazmin Lewis, Registered Dietitian (Prenatal & Paediatric)
Congratulations on your pregnancy! 🎉
Feeling nauseous in early pregnancy can be exhausting. If you’re searching for natural ways to ease morning sickness, you’re not alone — and you don’t have to face it alone. Morning sickness affects up to 80% of women in the first trimester, ranging from mild queasiness to constant nausea that makes eating, drinking, or even leaving the house challenging.
As a Prenatal & Paediatric Dietitian (and a mum who’s been there), I support women every day through these early weeks, helping them stay nourished and most importantly supported as I know how isolating that first trimester can feel at times. This blog shares gentle, realistic nutrition strategies, lifestyle tips, and foods that can help relieve nausea.
Struggling to eat right now?
You can also skip ahead for more in depth advice and download my Morning Sickness Survival Guide, full of strategies and recipes to keep you nourished whilst providing morning sickness relief.
Whilst this blog covers natural ways to help ease your symptoms it's also important to reach out for support from your medical team if medication is needed. In some cases, severe pregnancy sickness known as hyperemesis gravidarum, can lead to dehydration and malnutrition. If you’re struggling to keep food and fluids down, it’s important to seek medical support. I would also recommend checking out the Pregnancy Sickness Support Charity
What Causes Morning Sickness and Why It Happens
Morning sickness can strike any time of day, not just the morning. It often feels worse when you’re tired, hungry, or dehydrated. Symptoms usually begin around weeks 5–6 and can peak between weeks 6–10.
Common contributing factors include:
Rapid changes in pregnancy hormones (hCG, oestrogen)
Heightened sense of smell and taste
Slower digestion during pregnancy
Most women see improvement by 12–16 weeks, though some experience nausea longer. Support and strategies are still valuable regardless of duration.
Nutrition Tips: Natural Ways to Help Morning Sickness
When nausea is persistent, traditional advice about balanced meals can feel unrealistic. The goal is tolerable, and if possible nourishment rather than perfection.
Eat Small, Frequent Meals
Keeping your stomach from being empty can help prevent nausea from worsening. Aim for 5-6 small meals throughout the day, and consider having a bedtime snack to keep nausea at bay overnight.
Easy options include:
Plain crackers, oatcakes, or toast
Dry cereal or rice cakes
Small portions of plain rice or pasta
Even tiny bites regularly can make a difference.
Embrace Beige Foods 🤍
Carbohydrate rich food can digest quickly and help bring up blood sugars, which can help ease nausea.
Try:
Toast, bagels, or breadsticks
Plain rice or pasta
Cereal or porridge
While they may not be the most nutrient dense, they still provide some fibre, calcium, and iron.
On days when you feel better, try topping toast with nut butter, avocado, or cream cheese for an extra nutrient boost. There is also research to suggest that including protein with meals can help alleviate symptoms too so pair those beige foods if you can manage them.
Ginger
Ginger is probably the most commonly spoken about food to help morning sickness and there is actually some scientific evidence to back this up in reducing symptoms of nausea for some (but not all)! Think ginger biscuits, ginger tea, ginger ale... you get the idea.
Fizzy & Cold Drinks May Help
Anecdotally, many women find that fizzy drinks like sparkling water or fresh lemonade help settle their stomachs. Cold drinks, like smoothies and milkshakes, are also often better tolerated since they have a milder scent, which can help with food aversions.
Nourishing Smoothies
If solid foods are unappealing, smoothies can be a great way to stay nourished. Try blending bananas, yogurt, berries, nuts, and even mild vegetables or beans get in fibre, protein, and essential nutrients. I have several delicious and nourishing recipes in my e book that you will love!
Avoid High-Fat Foods
Greasy takeaways like pizza, Indian, or Chinese food might feel heavy on your stomach, as high-fat foods take longer to digest and can worsen nausea.
Hydrate
Even mild dehydration can worsen nausea. Drinking small amounts frequently is more tolerable than large volumes.
Sip on water, herbal teas, and high-water-content foods like watermelon, cucumber, and strawberries to stay hydrated, especially if you’re struggling with vomiting.
Rest and self care
Fatigue can make nausea worse. Listen to your body, rest when you need to, take naps, and go to bed early to support your well-being.
Supplementation That May Help
Vitamin B6
Studies suggest vitamin B6 supplementation can help reduce nausea. It’s also naturally found in turkey, bananas, and pumpkin seeds. If you’re considering a supplement, consult with your healthcare provider or get in touch for personalised support,.
Feeling Overwhelmed and Unsure What to Eat?
🌿 Morning Sickness Survival Guide
If nausea is making meal planning impossible to think about, my Morning Sickness Survival Guide is here to help. It includes:
14 evidence based tips to reduce nausea naturally
17 gentle recipes for days with little appetite
Supplement guidance
Written by a Registered Dietitian specialising in prenatal nutrition, this guide combines clinical knowledge and real life strategies.
👉 Get instant access to the Morning Sickness Survival Guide
You can also explore 1:1 personalised pregnancy nutrition support if you’d like tailored guidance.
Remember, This Won't Last Forever ❤️
Morning sickness can feel overwhelming, but it won’t last forever. Right now, your focus may be on managing your symptoms and simply taking care of yourself—and that’s okay! Optimise your diet where possible and when you’re feeling better and in the meantime follow my strategies to ease symptoms. Always remember you are doing your best, and that’s enough.
This article is for educational purposes and does not replace individual medical advice.
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