Morning Sickness

Morning sickness is a common yet challenging experience for many women in early pregnancy. Despite its name, nausea (and sometimes vomiting) can occur at any time of the day (or night).

For most women, morning sickness begins around 6 to 8 weeks of pregnancy and typically eases by 16 weeks. However, some (approximately 1–3%) experience a severe form known as hyperemesis gravidarum (HG), which can lead to dehydration and malnutrition. If you are unable to keep food or fluids down, it is important to seek medical advice.

We cover much more about morning sickness and other pregnancy symptoms (such as constipation, reflux and cravings) in our pregnancy nutrition book, Nurture the Seed.

What causes morning sickness?

The exact cause of morning sickness is not fully understood, but it is likely influenced by multiple factors, including:

• Hormonal fluctuations
• Blood sugar highs and lows
• Nutrient deficiencies
• Changes in the gastrointestinal tract
• Genetic predisposition
• Emotional stress

What can you do to help?

While morning sickness can be difficult to manage, here are some strategies that may help:

1. Eat before getting out of bed

Nausea often worsens upon waking due to an empty stomach. Keep some dry crackers or salted nuts by your bedside to nibble on before getting up.

2. Eat small, frequent meals

Although food may be unappealing, eating small amounts regularly is essential. Both an empty stomach and an overly full one can exacerbate nausea. Frequent meals also help prevent blood sugar fluctuations, which are a common nausea trigger.

3. Balance carbohydrates with protein and fat

Plain carbohydrates like toast or crackers may seem like the easiest option, but pairing them with protein and/or healthy fats can help stabilise blood sugar levels, thereby reducing this nausea trigger. Try:

• Crackers with peanut butter or cheese
• Toast with avocado
• Salted nuts
• A smoothie with protein powder, collagen or nut butter

4. Opt for cold foods

Cold foods have less aroma, making them easier to tolerate. Consider options like:

• Chilled zucchini slice or frittata*
• Refrigerated leftover meats or poultry*
• Cheese
• Nut bars/bliss balls
• Smoothies

*Ensure cooked foods are stored in the fridge in a sealed container within an hour of being cooked. This will make them safe to eat cold the following day.

5. Stay hydrated

Dehydration can make nausea worse. If plain water is unappealing, try:

• Sparkling/soda water (the bubbles may help settle your stomach)
• Lemon water (can help with strange tastes in the mouth)
• Coconut water
• Electrolyte drinks like mini + me (use the code BOOBTOFOOD for a discount)
• Milk or kefir
• Bone broth
• Ice blocks

6. Ditch the big prenatals

If large prenatal vitamins are difficult to tolerate, don’t stress. A short break is unlikely to cause harm, or you can switch to smaller capsules, gummies, or liquid forms. Our practitioners in our online clinic can help guide you in choosing alternative options.

7. Incorporate ginger into your diet

Ginger is a medicinal root that has long been used for nausea relief. You can try:

• Ginger root tea (steep fresh ginger in hot water)
• Adding ginger to your cooking
• Ginger supplements
• Ginger-infused kefir water

8. Get others to cook for you

For many, the sight and smell of food—especially raw meat—can worsen nausea. If possible, ask your partner, friend, or family member to take over cooking duties. If that’s not an option, consider preparing meals in advance on days when you feel better or opting for ready made meals or simple low-smell foods.

9. Avoid trigger foods

If a particular food worsens your nausea, avoid it, even if it’s normally considered healthy. You can reintroduce it when you’re feeling better.

10. Consider targeted supplements

Certain supplements, such as vitamin B6 (pyridoxal-5-phosphate) and magnesium, have been shown to help reduce nausea. Our online clinic can assist with tailored recommendations.

What if nothing is helping?

If none of these strategies are helping and you are feeling depleted and dehydrated, it’s essential you seek medical attention. There are some pregnancy safe medications that can significantly reduce nausea and vomiting.

Be kind to yourself

Morning sickness can be physically and emotionally exhausting. Don’t place unnecessary pressure or guilt on yourself—your body is incredibly adaptive and will prioritise providing nutrients to your baby. Focus on what you can manage, and know that this phase will pass.