Struggling With Pregnancy Nausea? Expert Shares Safe Natural Remedies

Nausea and vomiting, commonly known as morning sickness, affect nearly 70–80% of pregnant women, especially during the first trimester. Although it is called ‘morning’ sickness, symptoms can occur at any time of the day. While mild nausea is a normal part of pregnancy, it can interfere with eating, hydration, and daily activities. Fortunately, several natural remedies are backed by scientific evidence and may provide relief.

To understand this better, we reached out to our expert, Dr Chetna Jain, Director Department of Obstetrics and Gynaecology, Cloudnine Group of Hospitals, Sector 14, Gurgaon.    

Safe Natural Remedies for Pregnancy Nausea

Dr Jain shares some natural ways to deal with pregnancy nausea. Let’s take a look at them:

1. Vitamin B6-Rich Foods

Vitamin B6 has been shown to help reduce pregnancy-related nausea. While supplements may be prescribed by your doctor, you can naturally increase your intake through foods such as bananas, potatoes, chickpeas, fortified cereals, nuts, seeds, and poultry. Always discuss supplements with your healthcare provider before starting them.

2. Small, Frequent Meals

An empty stomach can often worsen nausea. Eating small meals every 2–3 hours helps keep blood sugar levels stable and may reduce symptoms. Choose bland, easy-to-digest foods such as toast, crackers, plain rice, curd, khichdi, or bananas.

3. Stay Hydrated

Dehydration can make nausea worse. Sip small amounts of water throughout the day instead of drinking large quantities at once. Coconut water, clear soups, lemon water, and oral rehydration solutions (if recommended by your doctor) can also help maintain hydration.

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4. Peppermint

Some women find peppermint tea or simply inhaling peppermint aroma helpful in easing nausea. While evidence is mixed, peppermint is generally considered safe in moderation during pregnancy. If you have acid reflux, however, peppermint may worsen your symptoms.

5. Acupressure

Applying pressure to the P6 (Neiguan) point on the inner wrist using acupressure wristbands has shown benefits in reducing nausea in several studies. These bands are non-invasive and may be worth trying if symptoms are mild to moderate.

6. Avoid Strong Triggers

Pregnancy often heightens sensitivity to smells. Identifying and avoiding foods, perfumes, or cooking aromas that trigger nausea can make a significant difference. Eating cold or room-temperature meals may also help, as they produce less aroma than hot foods.

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When Should You See a Doctor?

Dr Jain says that while nausea is common, it should not be ignored if it becomes severe. The expert suggests that you should consult your obstetrician if you experience:

• Persistent vomiting that prevents you from keeping food or fluids down.
• Signs of dehydration, such as dark urine, dizziness, or reduced urination.
• Weight loss during pregnancy.
• Vomiting blood or severe abdominal pain.
• Symptoms that continue to worsen despite dietary changes and home remedies.

“In some cases, severe nausea and vomiting may indicate hyperemesis gravidarum, a condition that requires medical treatment to prevent dehydration and nutritional deficiencies,” says Dr Jain.

According to a 2025 study, published in the European Journal of Obstetrics and Gynaecology and Reproductive Biology, nausea and vomiting are highly common during pregnancy. However, some women experience a severe, debilitating form known as hyperemesis gravidarum. The research mentions that without proper treatment, this intense pregnancy nausea can lead to dangerous dehydration, significant weight loss, and essential nutrient imbalances. 

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Shedding more light on the condition, the study said that it is largely driven by complex hormonal changes and can severely impact the expectant mother's overall physical and mental well-being. It added that mild to moderate symptoms can often be managed safely using simple dietary adjustments and natural therapies such as ginger or aromatherapy. However, persistent and severe nausea needs prompt professional medical intervention to prevent serious complications and safeguard the wellbeing of both the mother and the baby. 

ALSO READ- Is Breathlessness Common During Pregnancy? A Gynaecologist Answers

Conclusion

Experiencing nausea during pregnancy can be challenging and lead to stress. However, should remember that it is a very normal part of your pregnancy journey. By making simple lifestyle adjustments such as having smaller meals, staying hydrated, and opting for natural remedies like vitamin B6 or peppermint, you can significantly ease their daily discomfort. It is also important to listen to your body and actively avoid strong sensory triggers that can worsen your morning sickness. However, if your symptoms turn severe, it is important to seek immediate medical attention to rule out complications such as hyperemesis gravidarum.