If you are or have been pregnant, you will relate. Wake up all excited about the day, only to end up leaning over the sink. Why? Because your stomach has other plans.

You might have imagined pregnancy as glowing skin, excitement, and aesthetic baby bump photos. But wait. Instead, you end up spending mornings (and afternoons, and evenings) fighting waves of nausea. It can be unpredictable, exhausting, and sometimes downright depressing.

So, for all those moms-to-be out there, here are some natural and effective ways to find morning sickness relief. There are tried and tested 6 tips for managing morning sickness during pregnancy.

What is Morning Sickness?

Morning sickness is the nausea and vomiting that happens during pregnancy. Morning sickness is incredibly common. Nearly 70% pregnant women experience morning sickness in first trimester of pregnancy.

It is often considered normal symptom of pregnancy. However, it does not make those queasy moments any easier.

In fact, about 1–3% of women develop a more severe version of morning sickness during pregnancy called hyperemesis gravidarum. It requires medical care.

Despite the name, morning sickness does not care what time it is. It can sneak up on you while you are brushing your teeth, cooking dinner, or even sitting in a work meeting.

No wonder so many pregnant women type “how to stop nausea in pregnancy” into Google at 2 a.m.

Common Symptoms of Morning Sickness

Morning sickness symptoms go beyond just feeling queasy.

You might notice:

• Sudden nausea (especially after certain smells or foods)
• Vomiting
• Food aversions or cravings
• Heightened sense of smell
• Fatigue that makes nausea worse

When Does Pregnancy Morning Sickness Start and End?

If you are thinking how long does morning sickness last or when does morning sickness end, here is some valuable information:

• Morning Sickness Starts: Around 6 weeks
• Peaks: Around 9 weeks
• Fades: For most, by 12–14 weeks
• Lingers: About 1 out of 5 of women still feel nausea into the second trimester, and a small group right up until delivery.

So if you are 4 weeks pregnant and feeling queasy already, yes, its quite normal.

And when you are past 20 weeks and still nauseous, it might be time to ask your doctor about treatment.

Foods That Reduce Morning Sickness During Pregnancy

When you are pregnancy, food can be your best friend and your worst enemy or both. The trick is to discover what soothes your stomach. And what triggers the nausea in pregnancy.

Here are some gentle foods that help moms reduce morning sickness in pregnancy

• Plain Crackers or Dry Toast
• Cold Foods like cold sandwiches, smoothies, or chilled fruit.
• Bananas
• Rice, Potatoes, and Plain Pasta
• Protein Snacks like cheese, Greek yogurt, boiled eggs, or a handful of nuts.
• Citrus Fruits like oranges, grapefruits, or even sniffing a lemon slice
• Herbal Teas like peppermint, ginger, or chamomile tea
• Frozen Grapes or Berries

Mom Tip: An empty stomach is one of the biggest triggers of nausea. So rather than having three big meals, you should eat small snacks every 2–3 hours.

Foods to Avoid (if they worsen symptoms):

• Greasy or fried foods
• Foods with strong odors (fish, garlic, spicy curries)
• Acidic foods if they trigger heartburn
• Very sweet foods, which can cause sugar crashes

Best Tips To Reduce Morning Sickness in Pregnancy

1.Ginger Tea and Ginger Chews

Ginger has been used for centuries as a natural nausea remedy during pregnancy.

It calms your stomach and improves digestion.

Ginger tea:

Slice fresh ginger (about 1 inch). Put it in hot water for 10 minutes. You can add in a spoonful of honey if you like. Sip slowly.

Ginger chews:

Keep individually wrapped ginger chews in your bag or bedside drawer. They are great when nausea occurs suddenly. There are many brands like Gin Gins available in the market.

2. Lemon for a Quick Refresh

The lemon has a fresh and sharp scent. It can cut through influences of nausea.

Lemon water:

Cut a lemon in half. Squeeze half a lemon into a glass of water. Water should be cool. You can sip it first thing in the morning.

Lemon slices:

You can carry a slice of lemon with you. You can sniff it or suck on it. It will help reduce morning sickness during pregnancy.

Frozen lemon ice cubes:

Squeeze out lemon juice. Then freeze it in an ice tray. When you feel morning sickness or nausea, you can pop one in your mouth.

3. Have Smaller Meals Frequently

If you go too long without food, you can feel morning sickness worsening. Instead of three big meals, you should start having 5–6 small snacks. When you consume a balanced snack frequently, it keeps your blood sugar steady. This helps control nausea.

• Keep plain crackers or dry toast by your bed and nibble before standing up in the morning.
• Pair a carb with protein—like an apple with peanut butter, or crackers with cheese.
• Avoid heavy, greasy, or spicy foods (they tend to trigger nausea).

4. Peppermint

Peppermint has a cooling effect. This helps to relax the stomach muscles.

Peppermint tea:

Put in fresh leaves of peppermint or mint into boiling water. You can also use a tea bag. Drink warm. But not too hot.

Peppermint essential oil:

You can add a few drops to a cotton ball. Then smell and inhale gently whenever you morning sickness.

5. Stay Hydrated

Dehydration makes nausea and morning sickness during pregnancy worse. When you gulp water all at once, it can trigger vomiting.

So, here is what you should do.

• You should sip water slowly. Instead of chugging do this throughout the day.
• You can drink cold sparkling water. Add a splash of lemon or ginger.
• If plain water is hard, add a slice of cucumber or orange for flavor.

6. Lifestyle Changes to Reduce Morning Sickness When Pregnant

• Breath Fresh air: Take a short walk or just open the window. It can reduce nausea.
• Take Rest: Fatigue makes morning sickness worse. Don’t feel guilty for taking naps.
• Stay Away from Odors: Cooking smells, perfumes, and even toothpaste can trigger nausea. So, you should switch to milder alternatives if needed.

When to Call Your Doctor

If morning sickness is so severe you cannot keep food or fluids down and keep on vomiting, then you must consult a doctor. It may be hyperemesis gravidarum.

This affects very few pregnancies. However, it can cause dehydration and weight loss.

Always reach out to your doctor if:

• You lose more than 5% of your pre-pregnancy weight
• You feel dizzy or faint
• You can’t keep fluids down for 24 hours
• Safe medications for morning sickness during pregnancy and nausea treatments are available. It is best to ask for help from a doctor.

How to Cope with Morning Sickness During Pregnancy

Morning sickness during pregnancy can feel like it is taking over you. But that does not have to be. You can try 6 tips to manage morning sickness during pregnancy and reduce it impact. These are all natural remedies that can help you reduce morning sickness and feel more in control.

Do not be worried. Millions of women go through this all the time. Most find that by the second trimester, the queasy days or morning sickness begins to fade.

Until then, listen to your body, be gentle with yourself, and keep experimenting until you find what brings you the most relief.