Conquering Pregnancy Nausea
Practical Tips for Conquering Pregnancy Nausea
Pregnancy can be a magical experience, but let’s face it: morning sickness (or all-day sickness) is far from glamorous. As someone who spent much of my pregnancy battling nausea, I know how debilitating it can be. Food aversions, queasiness, and the constant struggle to keep something—anything—down can make the days feel endless.
But over time, through trial and error, I discovered a few simple strategies to help manage that awful queasy feeling. While every pregnancy is unique, these tips might help make the journey a little smoother for you, too.
1. Go Small and Steady
Eating three large meals daily can feel overwhelming when your stomach is on strike. Instead, aim for five or six smaller meals spread throughout the day. Keeping your stomach from getting too empty can stave off nausea, which tends to worsen when even a tiny bit hungry.
Start small:
Dry snacks: Crackers, plain toast, cereal, or pretzels can settle your stomach.
Protein-rich options: A handful of almonds, a spoonful of peanut butter, or a boiled egg can offer longer-lasting energy.
The key is to eat slowly and stick to foods that feel manageable. It’s all about finding that balance between staying nourished and not upsetting / overfilling your already sensitive stomach.
2. Ginger: The Natural Remedy
Ginger has been used for centuries to combat nausea, and for good reason. It can really work! Keeping a little ginger on hand can be a lifesaver during queasy moments, whether in tea form, candies, or even ginger snaps.
Some ideas:
Try the new Nausea Gummies from Fullwell made with Tart Cherry & Ginger! These are made with 500mg of real ginger root extract per serving — the most of any morning sickness relief gummy on the market. We love this brand + their mission so much!
Sip on ginger tea during those rough mornings.
Try ginger ale, but check the label to ensure it’s made with real ginger, not just flavoring.
Not a fan of ginger? Experiment with peppermint or citrus, both of which can have soothing effects on nausea.
3. Stay Hydrated (Even When It’s Hard)
Dehydration can make nausea worse, but sipping plain water doesn’t always feel appealing. If water doesn’t sit well, here are some alternatives:
Herbal teas (like chamomile or mint)
Coconut water + tart cherry juice for natural electrolytes
Electrolyte drinks, but avoid sugary ones if they upset your stomach (some of our faves are LMNT, Ultima, and Cure).
Popsicles, yogurt, and smoothies can also be hydrating!
Take small sips frequently, rather than gulping, to avoid overwhelming your stomach.
4. Listen to Your Body
Pregnancy has a funny way of making your favorite foods feel unbearable. One day, you might love bananas, and the next, the sight of one makes your stomach churn.
Instead of forcing yourself to eat foods you’ve developed aversions to, focus on what feels manageable. If plain rice or baked potatoes are all you can handle for a day, that’s okay! Give yourself grace, and trust that your body knows what it needs. Over time, you can reintroduce a variety of foods as your symptoms improve.
5. Take Prenatal Vitamins Strategically
Prenatal vitamins are essential, but they can sometimes exacerbate nausea. Here are a few tips to make this easier:
Take them with your largest meal of the day.
Try taking them before bed when you’re less likely to feel nauseated.
If you cannot tolerate vitamins in pill form, try a powdered prenatal or a gummy prenatal vitamin instead!
6. Know When to Ask for Help
If nausea becomes severe—like when you can’t keep anything down for 24 hours—it’s time to seek help. Your doctor might recommend medication, like anti-nausea pills, or suggest supplements, such as vitamin B6, which has been shown to reduce nausea in pregnancy.
There’s no shame in asking for support. Severe morning sickness (hyperemesis gravidarum) can require medical intervention, and it’s essential to prioritize your health and well-being.
Pregnancy nausea may feel like it will last forever, but for most people, it improves after the first trimester. Until then, take it one day at a time. Experiment with these strategies to see what works for you, and remember—you’re not alone in this journey!