15 Ways to Minimize or Avoid Morning Sickness

Morning Sickness…. It can be one of the first signs you are pregnant. You might feel it in the morning, hence the name, or you might feel it at night or possibly all day long. It might be easy to manage or you might have a difficult time finding the key to keeping it at bay. No matter the severity, all pregnant people dread the possibility or MORNING SICKNESS!

The following list are some ways to help manage or reduce the symptoms of morning sickness. Have an open mind while reading through them and trying them. It might take just one option to do the trick. It might be a combination of a few options. If nothing seems to work and if you are having trouble keeping any food down and staying hydrated, you might be suffering from hyperemesis gravidarum, which is a severe form of morning sickness. A discussion with your healthcare provider can help you find the best form of management for you.

1. Try oil pulling with coconut oil – put about 1-2 tsp. of organic unrefined coconut oil in your mouth. Slosh it around for 10-30 minutes. Spit out and rinse your mouth out with some water. You can also use sesame oil, olive oil, or any natural, cold pressed, organic oil of your choice.

2. Eat whole grain crackers – Nausea can be worse on an empty stomach. Traditionally, saltines have become the quick and easy snack of choice by women suffering from morning sickness. By having whole grain crackers instead, you can easily keep the edge off of the nausea while getting the added benefits from the whole grains.

3. Stay hydrated and keep electrolytes up – By staying hydrated, you will alleviate morning sickness symptoms. If you have the tendency to throw up, it is even more important to stay hydrated because a high amount of water is lost through the throwing up process. Experiment with the type of water to find what works best for you. Try adding some lemon. Lemon can help increase your own stomach acid. Low stomach acid could be a reason you are experiencing nausea. Alternatively, you can try drinking seltzer water, which has the soothing benefit of carbonation. Add some pieces of fresh ginger for a natural alternative to ginger ale.

4. Eat small nutrient dense meals – Avoid an empty stomach by having multiple small meals through out the day. Even though eating might be difficult while experiencing morning sickness, it is important to continue getting adequate health fats, protein, vitamins, and minerals. Remember to eat slowly and mindfully so you don’t over eat, which could exacerbate the symptoms you experience.

5. Include protein in all of your meals and snacks – Not only is protein an important macronutrient during pregnancy, many women feel less nauseous when combing a protein with a carbohydrate. For example, an apple with nut butter or carrots with hummus.

6. Try eating cold foods, i.e., smoothies that might be easier to consume than other foods that require more digestion.

7. Drink ginger and or mint tea with honey – These foods are medicinal and soothing on the digestive system.

8. Take your prenatal vitamin on a full stomach – Many vitamins and minerals can be harsh on the digestive system, therefore, it can minimize GI upset if taken with food. Taking your multi with food can also increase the absorption rate of specific vitamins and minerals.

9. Take B6 supplement – Studies show women who experience morning sickness are commonly low in the vitamin B6. Supplementation can aid in morning sickness relief.

10. Discover your triggers – As you work through your nausea, you will notice specific foods that trigger symptoms more than others. Stay away from these foods!

11. Brush your teeth. Freshening your breath can reduce food odors and eliminate food particles in the mouth. Odors and food particles could be a trigger.

12. Avoid lying down after eating. Try sleeping on an incline by putting pillows under you or by putting bricks under your mattress, under your head.

13. Meditate - Morning sickness can increase with stress. Meditation is a great way to relax and de-stress.

14. Wear an acupressure band around your wrist. It hits the pressure point that aids in alleviating nausea. Try visiting your local acupuncturist, as well.

15. Take off your bra as much as possible. As your baby grows, your organs are pushed up into your ribcage. Over the course of pregnancy, your ribs will expand up to 4 inches! Taking your bra off will give your ribs more room to expand and, therefore, give your internal organs more room to function properly.

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Rebecca Duerr

Doula & Nutritionist

 Mindful Family Wellness, LLC

500 South Main Street

Suite 113 / Office #107

Mooresville, NC 28115


Phone number: 704-775-9300

Fax number: 704-585-8858

See Contact Page for mailing address

Mindful Family Wellness’s founder, Rebecca Duerr, serves the Greater Charlotte and Lake Norman areas as a Full Spectrum and  Integrative Doula, as well as an Integrative and Functional Nutritionist. She is committed to providing individualized and personal support to all families regardless of sexual orientation, gender, race, ethnicity, age, family structure, physical abilities, or religious and cultural beliefs.

She serves the Greater Charlotte Area including, Elizabeth, NODA,  Cherry, South Park, Plaza Midwood, Ballantyne, Pineville, Dilworth, Rock HiIl, Fort Mill, Tega Cay, Gastonia, Huntersville, Mooresville, Statesville, Chantilly, Davidson, Cornelius, Troutman, Harrisburg, Concord, Kannapolis and more.

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