Natural Remedies for Pregnancy Nausea: What Actually Works

Morning sickness affects up to 80% of pregnant people, but “morning” is a misnomer. For many, the nausea is all-day, relentless, and hits hardest in the first trimester when you’re still keeping your pregnancy quiet. The good news: there are real, natural remedies that help. Here’s what actually works.

What Causes Pregnancy Nausea?

Nausea during pregnancy is largely driven by the rapid rise in hCG (human chorionic gonadotropin), the hormone that surges in early pregnancy. Estrogen levels also climb quickly, and together these hormonal shifts affect the digestive system, slow gastric emptying, and heighten your sense of smell. For some people, symptoms ease after the first trimester. For others, nausea lingers well into pregnancy.

Understanding the why matters because it helps you choose remedies that actually address the underlying triggers.

Eating Strategies That Help

What you eat, and when, makes a real difference with pregnancy nausea. Keeping blood sugar stable and avoiding an empty stomach helps.

Eat small, frequent meals. An empty stomach produces stomach acid with nothing to absorb it. Aim to eat something small every two to three hours rather than waiting for full meals.

Keep crackers or dry carbs nearby. Eating a few plain crackers or dry toast before getting out of bed in the morning helps prevent that wave of nausea that hits when you first get up. Keep something on your nightstand.

Eat cold or room-temperature foods. Hot foods have stronger smells, which can trigger nausea during pregnancy when your sense of smell is heightened. Cold foods  (think yogurt, smoothies, cold fruit) are often better tolerated.

Prioritize protein. Protein helps stabilize blood sugar and has been shown in some studies to be more effective at managing nausea than carbohydrates alone. Eggs, nut butters, Greek yogurt, and cheese are easy high-protein options.

Stay hydrated, but sip, don’t gulp. Dehydration worsens nausea, but drinking large amounts at once can make it worse too. Sip water consistently throughout the day. If plain water is triggering you, try cold sparkling water with a squeeze of lemon.

Avoid strong-smelling foods and greasy or spicy meals. These are common nausea triggers. During the first trimester especially, bland is your friend.

Ginger

Ginger is one of the most well-studied natural remedies for nausea, and it genuinely works for many people. It contains compounds called gingerols and shogaols that appear to affect the gastrointestinal tract and may interact with serotonin receptors involved in nausea.

You can get ginger in many forms: ginger tea, ginger candies, ginger chews, ginger ale (look for brands made with real ginger), or ginger capsules. Many people find that having a small amount of ginger throughout the day, rather than a large dose at once, works best.

Aromatherapy

Scent is one of the fastest-acting nausea interventions because smell bypasses the digestive system entirely and works directly through the nervous system. Peppermint, ginger, lemon, and lavender are the four essential oils most commonly associated with nausea relief.

Peppermint is particularly effective. Inhaling peppermint has been studied in postoperative nausea and shown to provide real relief. During pregnancy, it’s also easy to use discreetly.

Lemon is another well-tolerated option that many pregnant people swear by. Simply smelling a fresh lemon or lemon essential oil can interrupt a wave of nausea.

A portable aromatherapy inhaler is one of the most practical tools you can have in your bag during pregnancy. It’s discreet, no-mess, and works within seconds. The Mother Mother Aromatherapy Inhaler contains a blend of peppermint, ginger, lemon, and lavender in a refillable metal inhaler designed specifically for pregnancy. Keep one in your bag and one on your nightstand.

Magnesium

Magnesium deficiency is common during pregnancy, and low magnesium has been associated with increased nausea and muscle cramping. Magnesium supports the nervous system and helps with relaxation. Both of which matter when your body is under the stress of early pregnancy.

Topical magnesium oil is a gentle, well-tolerated way to supplement during pregnancy because it absorbs through the skin rather than the digestive system (which is particularly useful when your stomach is already unhappy). The Mother Mother Magnesium Oil is made with ultra-pure Zechstein magnesium chloride and can be applied to the abdomen, legs, or feet. Many people use it in the evenings to support relaxation and better sleep, which also indirectly helps with nausea management.

Acupressure Wristbands

Acupressure for nausea targets the P6 (pericardium 6) pressure point on the inner wrist.  A point used in traditional Chinese medicine that has also been studied in clinical trials for nausea, including pregnancy-related nausea and chemotherapy-induced nausea.

Acupressure bands apply consistent, gentle pressure to this point throughout the day. They’re non-invasive, drug-free, and can be worn continuously. Some people find them highly effective; others find they work best in combination with other remedies.

The Mother Mother Nausea Relief Bands are soft, comfortable acupressure wristbands designed to be worn all day.

The Morning Sickness Bundle: Everything in One Place

If you’re looking for a streamlined nausea toolkit, the Mother Mother Morning Sickness Bundle brings together three of the most effective tools in one: the Aromatherapy Inhaler (with peppermint, ginger, lemon, and lavender), Magnesium Oil, and Nausea Relief Bands. It’s a popular gift for newly pregnant friends, and a practical purchase for yourself in the first trimester.

Shop the Morning Sickness Bundle →

Vitamin B6

Vitamin B6 (pyridoxine) is actually a recommended first-line treatment for morning sickness by many OBs and midwives. It’s been shown in multiple studies to reduce nausea severity during pregnancy, though it works better for some people than others.

Talk to your healthcare provider before adding B6 supplementation, as they may already have it included in a recommendation for your prenatal vitamin or may suggest a specific dose.

Acupuncture

Some people find significant relief from regular acupuncture sessions during the first trimester. Research on acupuncture for pregnancy nausea is mixed, but many pregnant people report it as genuinely helpful. It also has the added benefit of addressing other pregnancy discomforts at the same time.

If you’re considering acupuncture, look for a practitioner who has specific experience treating pregnant patients, as there are certain acupuncture points that are contraindicated during pregnancy.

When to See Your Doctor

Natural remedies work well for typical morning sickness, but if you’re experiencing severe, persistent vomiting that’s preventing you from keeping any food or liquids down, you may have a condition called hyperemesis gravidarum (HG). HG is more serious and requires medical attention. Don’t hesitate to reach out to your healthcare provider if your symptoms feel unmanageable.

Signs to watch for: - Inability to keep any food or fluids down for more than 24 hours - Signs of dehydration (dark urine, dizziness, decreased urination) - Weight loss of more than 5% of your pre-pregnancy body weight - Vomiting blood.

The Bottom Line

Pregnancy nausea is real, and it can make the first trimester genuinely hard. The good news is that a combination of eating strategies, aromatherapy, acupressure, magnesium, and ginger gives most people meaningful relief without medications. Start with the tools that feel most accessible to you, and remember that for most people, symptoms improve significantly after the first trimester.

Always consult your midwife or OB before adding new supplements during pregnancy.

Mother Mother makes self-care products for pregnancy, postpartum, and beyond. Shop the Morning Sickness Bundle and the full Pregnancy Collection at mothermothershop.com.