Is the bun your oven making you queasy? Unfortunately, pregnancy-related nausea and vomiting or "morning sickness" (which can actually occur at any time of the day) is very common during the first trimester of pregnancy.

Thankfully, morning sickness usually stops after 12 weeks of pregnancy, although about 1 in 5 women will continue to experience morning sickness. What can you do to make it through? Read on to learn tips and tricks that can minimize nausea and vomiting during pregnancy without medication.


  • Avoid foods that aggravate nausea and vomiting (e.g., fried, spicy, or fatty foods, or foods with strong smells).Choose foods that are low in fat and higher in carbohydrates, as these are easier to digest.
  • Have small meals and snacks throughout the day instead of having 3 large meals.
  • Try eating a few crackers or a slice of dry toast when you first wake up, before you get out of bed in the morning.
  • Eat at times during the day when your nausea is less severe.
  • Remember that eating anything is better than nothing at all. So eat what you like, whenever you like.
  • Cold foods may be more appealing than hot foods, especially if you are sensitive to strong odours.


  • Drink small amounts of liquid regularly between meals. Try to avoid drinking during or close to meals.
  • Water and ginger ale may be the most appealing drinks.
  • Sucking on ice chips or popsicles may help ensure you get enough fluids.

Prenatal vitamins and supplements

  • Take prenatal vitamins and supplements at night or with a snack.
  • Talk to your doctor about temporarily stopping iron supplements, as iron can worsen nausea and vomiting.
  • If your multivitamin is making you feel worse, talk to your doctor about only taking folic acid for a while.


  • Avoid triggers that make your nausea worse, such as certain foods or smells.
  • Make sure you get plenty of fresh air by opening windows or going for walks outside.
  • Avoid becoming too hot, which can worsen nausea.
  • Get plenty of rest and relaxation as fatigue and stress can worsen nausea.


  • Some practitioners recommend applying pressure with the tip of your finger to the P6 acupressure point. This is located about 5 cm above the crease of the wrist on the inside of the arm. This can be done for 5 to 10 minutes, at least 4 times a day.
  • Acupressure wristbands are also a way to apply pressure. You can find acupressure wristbands at your local pharmacy.


  • Sniffing ginger can relieve morning sickness symptoms.
  • Ginger is available in many forms other than its natural root, including powdered ginger root, ginger tea, ginger ale, and gingersnaps.
  • Ginger may reduce your symptoms, but supplements should only be taken if your doctor recommends it. The maximum recommended dose for ginger supplements is 250 mg 4 times a day.

If these efforts don't work or you are experiencing severe and persistent nausea or vomiting, talk to your doctor.

Lisa Tourountzas