10 Ways To Combat Morning Sickness

tips for morning sickness

If you’re struggling with morning sickness, I’m glad you’re here. Pregnancy is a whirlwind in and of itself, and to struggle with nausea and morning sickness is an entire new level of TOUGH!

Whether you’ve lost your appetite, have strong aversions to certain foods (like meat or vegetables), or are having trouble keeping food down, there are certain strategies you can use to ensure you’re staying hydrated and well-nourished for your growing baby!

combat morning sickness

What is morning sickness?

Morning sickness is the nausea and occasional vomiting that may occur in pregnancy.  It’s most common during the first few months of pregnancy, and despite the name, can occur any time of day.  Morning sickness can also vary between pregnancies, so if you experienced it with one pregnancy, it may or may not occur again.

While morning sickness can cause loss of appetite, it usually is not harmful.  However, there are severe cases of morning sickness, known as hyperemesis gravidarum.  If you’re not gaining weight, or unable to keep fluids and food down, talk to your healthcare provider ASAP.

What causes morning sickness?

While there is no one specific cause of morning sickness, increased hormones early on are the most common reason.  The onset & severity of morning sickness will vary woman to woman.  I can say I was pretty lucky, only experiencing a mild version for a short time!

How to alleviate morning sickness?

There is no one strategy, food or product that work for everyone, so I recommend experimenting to find out what works for your body.

  1. Eat small, frequently meals.

  2. Drink fluids between meals.

  3. Stick to bland, cold foods such as: crackers, pretzels, cereal, celery sticks.

  4. Avoid spicy & fatty foods like deep-fry & heavy creams.

  5. Take prenatal vitamins before bed.

  6. Avoid smells that make you nauseous (keep home ventilated or get out for fresh air).

  7. Use peppermint.  Drink peppermint tea, chew peppermint gum, suck on peppermint Altoids, sniff pepper essential oil.

  8. Sniff lemons, or add to cold water.

  9. Try ginger: cook with ginger, drink ginger tea, suck on hard ginger candies, or ask your healthcare provider about ginger supplements.

  10. Seek alternative medicine such as acupressure, acupuncture, hypnosis, or aromatherapy.

foods for morning sickness

Other questions:

  • What if I have no appetite?

Do your best to eat small meals, frequently.  Aim for high calorie foods, like peanut butter & avocado  Try eating the foods you used to love & enjoy!

  • What if I can’t keep food down?

If you’ve employed the tactics listed about and still can’t keep food down, work with your healthcare provider.  You don’t want to risk becoming undernourished or dehydrated.

  • What if I can’t handle the thought of eating a vegetable?

Eating enough veggies is hard anytime, and nearly impossible for many experience morning sickness.  Give fruit/veggie smoothies a try, choose, soft steamed veggies that are easy to chew  & eat small amounts as tolerated.  Taking a prenatal will help ensure you’re meeting nutrient needs.

  • I can’t even stand the smell of meat, how will I get enough protein?

There are numerous other sources of protein other than meat.  See if you’re able to tolerate eggs, fish, yogurt, tofu, nuts, peanut butter, or beans.  If not, you can try adding a scoop of protein powder to a smoothie!

I hope you’ll find at least one tip that does the trick!!  Share any other ailments below.

Don’t forget to download my FREE Nourished Mom’s Guide.  You hopefully won’t experience morning sickness after the 1st trimester & then will be ready to up your nutrition game!

healthy mom nutrition


  • https://www.healthline.com/symptom/morning-sickness
  • https://www.mayoclinic.org/diseases-conditions/morning-sickness/symptoms-causes/syc-20375254


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