Managing Nausea in Pregnancy: A Naturopathic Approach to Feeling Better
With our incredible Naturopath (and doula!), Dr. Domenique
Pregnancy is an exciting time, but the symptoms that accompany it can sometimes make those early months challenging. Nausea is one of the most common complaints during pregnancy, and while it is often referred to as “morning sickness,” it can occur at any time of day - or persist throughout the day. For some individuals, nausea is mild and manageable. For others, it can significantly affect appetite, hydration, energy levels, and the ability to carry out daily activities. Finding strategies that make eating, drinking and getting through the day a little easier can be incredibly helpful.
From a naturopathic perspective, managing nausea in pregnancy involves looking at the whole person. This includes supporting adequate nutrition and hydration, identifying triggers, using gentle symptom-management strategies, and considering evidence-informed natural therapies when appropriate. The goal is not to force yourself to eat perfectly or eliminate every symptom. It is to help you feel as well as possible while ensuring that you and your baby receive the care and nourishment you need.
Why Does Nausea Happen During Pregnancy?
Pregnancy-related nausea is thought to involve several physiological changes, including fluctuations in reproductive hormones, changes in gastrointestinal function, and alterations in the nervous system. Hormones such as human chorionic gonadotropin (hCG) and estrogen have been associated with nausea and vomiting during pregnancy. Changes in gastric motility, heightened sensitivity to smells, and alterations in appetite may also contribute. Although nausea is particularly common during the first trimester, it does not necessarily disappear at a specific point in pregnancy. Some individuals experience improvement as pregnancy progresses, while others continue to have symptoms for longer.
It is also important to recognize that nausea and vomiting exist on a spectrum. Mild nausea may be uncomfortable but manageable at home. More severe symptoms can interfere with hydration and nutrition and may require medical assessment. A naturopathic approach focuses on identifying practical ways to reduce symptoms while recognizing when additional care is needed. It is always a good idea to check in with your healthcare provider about the nausea you are experiencing.
Diet: What to Focus on When You Feel Nauseated
When nausea makes food unappealing, the priority is to find foods that are tolerable, provide some nourishment, and do not make symptoms worse. There is no need to force yourself to eat a perfectly balanced meal when you are struggling to keep anything down.
Here are some practical dietary strategies to consider:
1. Avoid an empty stomach
For many individuals, nausea can feel worse when they have not eaten for several hours. An empty stomach may also make it more difficult to maintain energy levels throughout the day. Rather than waiting until you feel very hungry, try eating small, frequent meals and snacks. Having something to eat every few hours may be more manageable than sitting down to a large meal.
Some easy options include:
Crackers or dry toast
Plain rice or pasta
Oatmeal
Bananas
Applesauce
Baked potatoes
Plain cereal
Toast with nut butter
Yogurt, if tolerated
Eggs or another simple protein source
On days when your appetite is particularly poor, start with whatever bland carbohydrate feels most appealing. Even a few crackers or a piece of toast may be a helpful starting point.
2. Start your morning with something simple
Despite the name “morning sickness,” nausea can occur at any time of day. However, some individuals find that symptoms are particularly noticeable when they first wake up. Consider keeping crackers, dry cereal or another easy-to-tolerate snack beside your bed. Having a small amount before getting up may help you ease into the morning. You can then gradually introduce other foods as your appetite allows.
3. Include protein when you can
Although carbohydrates may be the easiest foods to tolerate during periods of nausea, protein remains an important part of pregnancy nutrition.
Protein supports maternal health and the growth and development of the baby. Some people find that including a little protein with meals or snacks helps them feel more satisfied and maintain energy levels.
Depending on your preferences and tolerance, options may include:
Eggs
Greek yogurt
Cheese
Nut or seed butter
Chicken or turkey
Tofu
Beans or lentils
Protein-rich smoothies
There is no need to force a food that makes you feel worse. If protein-rich foods are difficult to tolerate, focus on what you can manage and gradually expand your options as symptoms improve.
4. Identify and minimize food triggers
Pregnancy can change your sensitivity to smells, textures and flavors. Foods that you previously enjoyed may suddenly become unappealing.
Common triggers can include:
Strong cooking smells
Fried or greasy foods
Spicy foods
Very large meals
Hot foods with strong aromas
Certain textures or flavors
If the smell of cooking makes you nauseated, try eating cold or room-temperature foods. Cold foods often have less noticeable aroma, which may make them easier to tolerate.
It can also be helpful to ask someone else to prepare meals, when possible, use a kitchen fan, or open a window while cooking. The most important dietary goal is adequate nourishment, not perfection. If you are having a difficult day, eating a few foods that you tolerate is better than feeling pressured to follow a strict meal plan.
Hydration: Small Sips Can Make a Difference
Maintaining hydration is particularly important during pregnancy, especially if vomiting is present. Dehydration can contribute to fatigue, dizziness, headaches, and feeling generally unwell. It can also make it more difficult to recover from repeated episodes of vomiting.
However, drinking a large glass of water at once may make nausea worse for some people.
Instead, try:
Taking small, frequent sips throughout the day.
Keeping a water bottle nearby.
Drinking between meals if fluids with food worsen nausea.
Trying cold water or ice chips.
Experimenting with sparkling water, if tolerated.
Adding lemon or another mild flavor to water.
Using an oral rehydration solution or electrolyte beverage when appropriate.
Some individuals find that drinking through a straw or using a cup with a lid helps them tolerate fluids more easily. If plain water is unappealing, other fluids may be helpful, including bone broth, diluted juice, or a smoothie. The best choice is the fluid you can tolerate. If vomiting is frequent, an electrolyte-containing beverage may be useful because it can provide both fluids and electrolytes. However, persistent vomiting may require medical treatment beyond simply increasing fluid intake. It is also important to ask your healthcare provider if electrolytes are indicated for you, as taking electrolytes without any fluid loss can be dangerous for your electrolyte balance.
At-Home Strategies for Managing Nausea
In addition to dietary and hydration strategies, there are several simple approaches that may help you manage nausea throughout the day.
Sour Candy and Citrus Flavors
Sour flavors can be helpful for some individuals experiencing nausea. The combination of acidity and taste stimulation can provide a distraction for the brain from the nausea as well as stimulate gastric motility and calm the stomach.
You can experiment with:
Sour candies
Lemon drops
Lemon-flavored hard candies
Sour lozenges
Small amounts of lemon in water
There is no brand that is necessary. Choose something that you enjoy and tolerate. For example, some people like Preggie Pop Drops, which are marketed specifically for pregnancy-related nausea. A classic lemon candy may also work well. Keep in mind that sour candies may contain sugar or other ingredients that do not work for everyone. They are intended as a symptom-management tool, not a replacement for meals or hydration.
Mint Essential Oil Inhalation
Certain smells may help ease nausea, while others can trigger it. Mint aromas are appealing to some individuals and may provide a refreshing sensory distraction.
One option is to use a small amount of mint essential oil for inhalation:
Place a few drops of mint essential oil on a tissue or napkin.
Hold it away from your face.
Gently inhale the aroma for a short period.
Stop if the smell worsens your nausea, causes irritation or makes you feel uncomfortable.
Do not hold the tissue directly against your nose or eyes. Essential oils are concentrated and may sting or irritate the eyes and skin. It is also important to distinguish inhalation from ingestion. Essential oils should not be swallowed, and concentrated essential oils should not be applied directly to the skin without appropriate dilution. Although some people find mint aromas helpful, evidence for essential oil inhalation specifically for nausea during pregnancy is limited. If you are pregnant, discuss essential oil use with a qualified healthcare professional who is familiar with pregnancy safety.
Rest and Reduce Sensory Overload
Fatigue can make pregnancy symptoms more difficult to manage. When possible, prioritize adequate sleep, rest periods, and a manageable daily routine. If certain environments worsen your nausea, consider taking breaks from strong smells, crowded spaces, or excessive heat. Gentle movement may be helpful for some individuals, while others may need more rest. Listen to your body and avoid pushing through symptoms that are becoming difficult to manage.
Vitamin B6 and Ginger for Pregnancy Nausea
Vitamin B6 and ginger are two natural therapies that have been studied for nausea and vomiting during pregnancy.
Vitamin B6
Vitamin B6, also known as pyridoxine, plays an important role in normal metabolism and nervous-system function. It has been studied extensively for pregnancy-related nausea and is included in clinical recommendations for managing nausea and vomiting during pregnancy. It may be used on its own or as part of a pharmaceutical combination treatment with doxylamine, an antihistamine. Although vitamin B6 is an important nutrient, more is not necessarily better. High supplemental amounts taken over time can cause adverse effects, including nerve-related symptoms. If you are considering vitamin B6 for nausea, speak with your naturopathic doctor, midwife, obstetrician or pharmacist about the appropriate form, amount and duration of use.
Ginger
Ginger is another commonly used natural therapy for nausea. It can be consumed in a variety of ways, including as a food, tea or supplement. Research suggests that ginger may help reduce nausea and vomiting during pregnancy. Some people find ginger tea, ginger candies or small amounts of fresh ginger easier to tolerate than concentrated supplements. However, ginger is not appropriate for everyone in every form. Concentrated products may differ considerably in strength, and individuals taking medications or experiencing pregnancy-related complications may require additional guidance. Before starting a ginger supplement, review the product with a qualified healthcare professional. This is especially important if you are taking other medications or supplements.
A note about supplement safety
Natural does not automatically mean safe during pregnancy. When considering any supplement, it is important to evaluate:
The ingredient and its form
The amount being taken
The quality of the product
Potential medication interactions
Other supplements being used
Your individual pregnancy and health history
It is also important to remember that some supplements may be appropriate for mild nausea but are not sufficient for significant vomiting or dehydration.
When Should You Seek Medical Help?
Although nausea is common during pregnancy, you should not feel that you have to simply endure severe symptoms. Contact your healthcare provider if nausea or vomiting is significantly affecting your ability to eat, drink, work, sleep or function throughout the day. Treatment options are available, including medications that can be used during pregnancy when appropriate.
Signs that you may need prompt medical assessment
Seek medical advice promptly if you experience:
Difficulty keeping fluids down.
Very little urine or noticeably darker urine.
Dizziness, fainting or significant weakness.
Persistent vomiting throughout the day.
Unintentional weight loss.
Signs of dehydration.
Increasing difficulty eating enough to maintain your energy.
Vomiting that is becoming more frequent or severe.
Seek urgent medical attention if you are unable to keep fluids down and are becoming dehydrated, particularly if you feel faint, confused or severely unwell. Severe and persistent nausea and vomiting can be associated with a condition called hyperemesis gravidarum (HG). This is more than typical pregnancy nausea and may involve dehydration, weight loss, electrolyte abnormalities and nutritional deficiencies. Some individuals require intravenous fluids, medication, or hospital-based care. You should also seek medical assessment if nausea or vomiting is accompanied by severe abdominal pain, fever, significant headache, visual changes, vaginal bleeding, or other concerning symptoms. These symptoms may indicate a condition that requires investigation rather than routine management of pregnancy nausea.
A Supportive, Individualized Approach
Pregnancy nausea can be unpredictable, and what works one day may not work the next. A flexible approach is often the most realistic. Start by focusing on the basics: eat small, frequent meals, avoid letting your stomach remain empty for too long, sip fluids regularly, and identify the foods and smells that trigger your symptoms. Simple strategies such as sour candy, cold foods, rest, and gentle sensory support may also help you get through the day. Vitamin B6 and ginger can be considered as part of a broader plan, but supplements should always be selected with pregnancy safety in mind and prescribed by a healthcare provider. From a naturopathic perspective, the goal is to support your nutritional status, hydration, comfort, and overall wellbeing while respecting the physiological changes of pregnancy.
You do not have to navigate persistent nausea alone. If symptoms are interfering with your daily life or making it difficult to eat and drink, please reach out. If you are interested in learning more about pregnancy support or naturopathic medicine in general, you can book an appointment with Dr. Domenique here.
Dr. Domenique Barbaro, N.D.
This article is intended for educational purposes and is not a substitute for individualized medical advice. If you are pregnant and experiencing nausea or vomiting, speak with your healthcare provider.
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