How do I ease morning sickness?

Bottom lineEase morning sickness by eating small, frequent, bland meals, keeping crackers to nibble before getting up, sipping fluids, avoiding trigger smells, and trying ginger or (with advice) vitamin B6; it usually eases by the second trimester, but contact a clinician if you can't keep fluids down, are losing weight, or feel faint, as severe sickness is treatable.

Morning sickness - nausea and sometimes vomiting in early pregnancy - can strike any time of day. It usually eases by the second trimester, and simple measures help most people cope.

Eating and drinking

• Eat small, frequent meals so your stomach is never empty
• Keep plain crackers by the bed and nibble before getting up
• Favor bland, dry, or cold foods (toast, crackers, plain rice)
• Sip fluids often between meals to stay hydrated

Triggers and remedies

• Avoid smells and foods that set off nausea
• Many people find ginger (tea, biscuits) helps
• Get fresh air and rest when you can
• Vitamin B6 helps some people - ask your clinician about dose

When it's more serious

Contact a clinician if you can't keep fluids or food down, are losing weight, have very dark urine or feel faint - this can be a severe form called hyperemesis gravidarum that needs treatment. Don't suffer in silence; safe anti-sickness medicines exist.

See what is morning sickness for more on what to expect.

Femora helps you track pregnancy symptoms so you can see patterns and know when to seek help.