1. No Empty Stomachs: This one may seem impossible to achieve, but it is important to try to keep something in your stomach. Nausea and queasiness are much worse when your stomach is empty. Keep dry and plain foods, like saltines or cheerios, on your nightstand for a quick snack upon waking up. Eating small meals throughout the day, such as applesauce, pretzels, crackers, popsicles, or smoothies, can also provide relief.
2. Vitamin B6: Load up on Vitamin B6 – In addition to its role in developing the baby’s brain and nervous system, Vitamin B6 can help with morning sickness. Foods rich in Vitamin B6, such as seeds, nuts, beans, legumes, fish, and lean meats, may provide relief from morning sickness throughout your pregnancy.
3. Ginger: Research suggests that ginger can reduce signs and symptoms of morning sickness. Sip slowly on ginger ale or ginger tea to settle your stomach during bouts of nausea. Mild-flavored ginger snaps or ginger chews are also great options.
4. Bone broth: Taking small sips of bone broth throughout the day may bring relief. Broth can help keep you hydrated and provides beneficial minerals like calcium and magnesium. This is especially helpful if you struggle to keep a regular meal down. The magnesium found in bone broth can also help reduce stress and anxiety.
5. Avoid triggers: Pregnancy can heighten your sense of smell, so it’s important to avoid foods or smells that trigger nausea. Certain foods may now cause adverse reactions that didn’t bother you before. Identify problematic smells and try to stay away from them as much as possible.

Unfortunately, morning sickness has no cure. Hopefully, the above tips help you out a bit. Other remedies such as aromatherapy or sea bands may also help. Keep in mind, that every pregnancy is different, and the severity of morning sickness can vary. If you experience severe morning sickness or significant weight loss during pregnancy, consult your OBGYN.

About the Author

Tracy Lockwood Beckerman, MS, RD, CDN

Registered Dietitian