Pregnancy Nausea: What Works and What to Avoid

When you’re pregnant, pregnancy nausea, the persistent feeling of queasiness that often hits in the first trimester. Also known as morning sickness, it can strike at any time of day and doesn’t always mean you’re sick—it’s just your body adjusting to new hormone levels. About 70% of pregnant people experience it, and while it’s usually harmless, it can make eating, working, or even sleeping feel impossible.

Some people swear by ginger, a natural remedy shown in clinical studies to reduce nausea without harming the baby. Whether it’s ginger tea, chews, or capsules, it’s one of the few over-the-counter options with solid evidence. Prenatal vitamins, especially those with B6 and folic acid. can also help—some women find that taking them at night or with a snack cuts down on the nausea spike. But not all vitamins are equal. If your current one makes you feel worse, talk to your provider about switching to a lower-dose or enteric-coated version.

What doesn’t work? Empty stomachs. Skipping meals makes nausea worse. Small, frequent snacks—crackers, toast, rice—are better than three big meals. Avoid strong smells, greasy food, and spicy dishes. Even the scent of coffee or perfume can trigger it. And while some think acupuncture or wristbands help, the science is mixed. Stick to what’s proven: ginger, B6, and eating before you’re hungry.

It’s not just about food. Stress, fatigue, and dehydration make nausea louder. Drink water in small sips. Try sucking on ice chips if swallowing feels hard. Sleep matters too—poor rest lowers your tolerance for discomfort. If you’re losing weight, can’t keep anything down, or feel dizzy, that’s not normal morning sickness. That’s hyperemesis gravidarum, and it needs medical care.

There’s no one-size-fits-all fix. What helps your friend might do nothing for you. But you’re not alone, and you don’t have to suffer silently. Below, you’ll find real stories and tested strategies from people who’ve been there—how they managed nausea with diet, supplements, and simple lifestyle tweaks. Some used nothing but ginger and rest. Others needed prescription meds. All of them found relief. You will too.