How to ease pregnancy nausea: Tips that actually work

Overview

Up to 80% of women who are pregnant experience feelings of nausea¹. Although it is commonly referred to as “morning sickness,” it can actually happen at any time throughout the day. In most instances, symptoms are mild and can be managed with straightforward and safe methods.

Why does pregnancy nausea happen

Pregnancy nausea typically arises as your body adapts to early hormonal shifts. It frequently reaches its peak between weeks 6 and 12.

Common factors that trigger it include:

• Rising hCG levels
• Increased levels of oestrogen
• A sensitive stomach
• Fatigue
• A heightened sense of smell

Practical tips

Eat small, frequent meals

Preventing your stomach from becoming empty can alleviate nausea. Snacks high in protein may help maintain stable blood sugar levels.

Opt for bland, easily digestible foods

Consider consuming toast, crackers, bananas, rice, or dry cereal; these options are gentle on your stomach.

Stay adequately hydrated

Sip on water throughout the day. If plain water is hard to tolerate, try electrolyte beverages, ice chips, or ginger tea.

Ginger

Ginger tea, ginger cookies, or ginger lozenges can be beneficial. Studies back ginger’s effectiveness in reducing nausea.

Vitamin B6

Low-dose vitamin B6 has been shown to help lessen pregnancy nausea. Use it only with your GP's guidance.

Avoid strong odours and trigger foods

The smells from cooking, spicy foods, and oily meals can aggravate symptoms, so avoid them when you can.

Get some fresh air

Short walks and staying in well-ventilated areas can help ease nausea.

Rest as needed

Fatigue can make nausea worse, so be sure to take breaks and rest whenever possible.

Tips for morning nausea

1. Keep dry crackers by your bedside
2. Consume something before getting up
3. Take your time when rising in the morning

What to drink when nothing stays down

• Electrolyte beverages
• Ginger tea
• Coconut water
• Ice chips or frozen fruit pops
• Avoid sugary or carbonated drinks as they may exacerbate symptoms.

Natural and alternative remedies

Some natural remedies include:

• Acupressure wristbands
• Light exercise
• Aromatherapy using lemon or mint scents

Always verify the safety of herbal treatments during pregnancy before using them.

When nausea is more severe

If you experience continuous vomiting, weight loss, or are unable to retain fluids, you may have a condition called “hyperemesis gravidarum”. This condition requires medical intervention for hydration and nutritional support.

When to see a doctor

Seek medical attention if you experience:

• Severe vomiting
• Dehydration
• Dizziness or fainting spells
• No improvement after trying home remedies
• Inability to keep food or fluids down for 24 hours
• Vomiting accompanied by abdominal pain or fever

Medical treatments

• Prescription anti-nausea medications that are safe during pregnancy
• IV fluids for dehydration
• Treatment for reflux; however, these sometimes worsen nausea

How Hola Health can help

Hola Health offers quick access to online GP services from home. You can receive safe advice on managing pregnancy nausea, prescriptions for pregnancy-safe medications, and support or referrals for early pregnancy when needed. Services are available across Australia, with same-day appointment options.

Conclusion

Pregnancy nausea is uncomfortable, but it’s also very common and usually temporary. Simple daily habits, safe remedies and timely medical support can make a big difference. If your symptoms feel overwhelming or you’re struggling to stay hydrated, speaking with a GP can help you feel better and keep your pregnancy on track.

FAQs

Is it typical to feel nauseous all day while pregnant?

Yes. Some women may feel nauseous throughout the day, particularly during the first trimester.

Does morning sickness impact the baby?

Mild to moderate nausea generally does not pose a risk to the baby.

At what week does pregnancy nausea peak or cease?

It usually peaks between weeks 6 and 12 and tends to improve by weeks 14–16.

Can nausea be a sign of a healthy pregnancy?

Often, yes. Nausea is correlated with healthy levels of pregnancy hormones.

Are anti-nausea medications safe during pregnancy?

Many are safe when prescribed by a GP.

What should I consume if I have no appetite?

Try bland, dry foods like crackers, toast, bananas, or rice.

Can dehydration worsen nausea?

Yes. Keeping hydrated can help lessen nausea and avoid complications.