Managing Morning Sickness: Tips for Easing Nausea During Pregnancy

Congratulations on your pregnancy! 🎉

If you're one of the 70-80% of women experiencing morning sickness (AKA all-day sickness!), you’re not alone. Symptoms can range from nausea and retching to vomiting and food aversions, making it a challenging time. While symptoms typically ease around 18 weeks, finding relief in the meantime is key to helping you feel your best.

In some cases, severe morning 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

As a Prenatal Dietitian and mum of two, I know firsthand how tough morning sickness can be. That’s why I created The Morning Sickness Survival Guide, packed with 14 nutritional tips and 17 nourishing recipes to help you stay fueled and ease nausea.

Below are some general tips, but for more expert guidance, recipes, and tailored strategies, be sure to check out my ebook!

Top Tips for Managing Morning Sickness

Eat Little and often.

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.

Embrace Beige Foods 🤍

Plain foods like white toast, crackers, and rice may be easier to tolerate when nausea strikes. 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 so pair those beige foods when possible!

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.

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,.

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 delecious 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

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.

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.

Get My Expert Guide

While these tips are a great start, The Morning Sickness Survival Guide dives even deeper into how to manage nausea while staying nourished. Inside, you’ll find:

✅ 14 practical nutrition tips to help ease nausea & maintain energy

✅ 17 easy and delicious recipes designed to be gentle on the stomach

✅ Supplement guidance to ensure you and your baby are getting key nutrients

✅ Snack ideas & meal strategies for when you can only stomach certain foods

👉 Get your copy today and take the guesswork out of morning sickness relief!

Download the Ebook Here