What causes morning sickness during pregnancy?

Scientists aren’t exactly sure what causes morning sickness, though a combination of explanations is likely at play:

• Your body is adjusting to inflows of pregnancy hormones, like estrogen and human chorionic gonadotropin (hCG)
• Your blood pressure is adjusting to accommodate the higher blood volume you need to support your growing baby
• Your metabolism is adjusting to support your health and your baby’s development

With all these factors in play, having low blood sugar can also trigger a bout of morning sickness or pregnancy related nausea, sending you off to the bathroom at a moment’s notice.

Does morning sickness have any health benefits?

It may seem like an oxymoron, but some research indicates morning sickness may indeed support a healthier baby in utero. Some researchers suspect the phenomenon helps to curb exposure to pathogens and potential toxins in food and beverages ingested during pregnancy.

By the same token, morning sickness may be a reassuring sign for pregnant moms: One study showed that a pregnant woman with a history of miscarriage had up to 75% lower risk of miscarriage when they experienced morning sickness.

So while the cause is not perfectly clear, both history and science indicate morning sickness and vomiting is a normal, even a healthy mark of pregnancy.

Common symptoms include:

• Nausea
• Stomach gas
• Excess saliva
• Fatigue
• Dizziness or weakness
• Noise sensitivity
• Vomiting

Are some people more likely to get morning sickness than others?

Some people are more likely to get morning sickness than others. If you’ve got a sensitive stomach or a track record for motion sickness, you may be more likely to develop it. You may also be more prone if:

• You’re pregnant with more than one baby
• You have a refined sense of smell or taste
• You’ve experienced morning sickness in a previous pregnancy

11 Remedies and Strategies for Managing Morning Sickness

Morning sickness symptoms may be worse under the following circumstances:

• You’re underslept
• You’re dealing with chronic stress or anxiety
• It’s excessively hot outside

Moreover, certain tastes and smells can trigger morning sickness in some people. Likewise, spending time in the car or another moving vehicle can also set off an episode.

#1 Eat Something Small After You Wake Up

The period between dinner and breakfast can encourage your blood sugar to decline, prompting morning sickness to appear on cue.

If it takes you a while to work up an appetite in the mornings, try eating something small as soon as you wake up, like:

• Dry toast
• A banana
• Crackers

You might even keep your snack of choice on your bedside table (hello, self-care!). Even eating something small can help quell excess gastric acids and reflux symptoms, tiding you over until it’s time for breakfast.

#2 Keep Your Fluid Intake High

The American College of Obstetricians and Gynecologists recommends pregnant women drink 64 to 96 oz. a day. Some women find drinking water can stir up queasiness, but it’s important to keep your fluid intake up to avoid becoming dehydrated—especially if vomiting is one of your severe symptoms.

Sometimes, a warm non-caffeinated beverage may be a better choice. In this case, you might try a stomach-soothing herbal tea like chamomile or mint.

#3 Aim for Several Small Meals (Rather Than Three Big Ones)

You may find that it helps to break up a three-meal-a-day schedule into several smaller, more regular meals. Eating smaller amounts more frequently may help to keep stomach acids at bay.

#4 Keep the Snacks Coming

If breaking up meal times isn’t feasible, try keeping some small snacks around to sate your stomach between meals. Some balanced, protein-rich, and stomach-friendly options include:

• Trail mix
• Yogurt and fruit
• Hard-boiled eggs
• Hummus and vegetables
• Overnight oats

#5 Avoid Aggravating Foods and Beverages

Some food tends to be more difficult to digest or aggravates the stomach. These include:

• Fried foods
• Spicy foods
• High-sugar foods
• Highly processed foods
• Caffeinated drinks

When possible, it’s best to steer away from these categories. If you’re really struggling with morning sickness, you might consider a low-impact diet to see if it helps your symptoms. This would include “bland” foods like baked potato, bone broth, and vegetable or fruit purées.

#6 Try Ginger

Ginger has been used as a stomach-settler and digestive aid for thousands of years by cultures around the world. More recent studies have shown the root plant is particularly effective at quelling morning sickness in pregnant women.

One of the best ways to work ginger into your diet is by making ginger tea at home:

1. Add a sliced knob of ginger to a pot of boiling water and let it decoct.
2. If the mixture is strong, dilute it with some hot water.
3. Add honey and lemon to taste.

For a quick fix of ginger, you might pick up some low-sugar ginger candy. Many people drink ginger ale to settle the stomach, but these sodas don’t normally contain enough of the key ingredient to have a salutary effect on pregnancy related nausea.

#7 Identify Your Triggers

Many women find it helpful to keep a record of when, where, and under what circumstances morning sickness rears up. A week or two into journaling, a pregnant person may see patterns indicating what your triggers might be. Once you know what sets off your queasiness, it can be easier to minimize your exposure or switch up your environment when you feel a bout coming on.

Some common morning sickness triggers include:

• Excessive heat or warm climates – Favor cool settings.
• Stuffy rooms – Opt for well-ventilated areas.
• Lying down after eating – If you can, sit upright after meals.
• Flickering lights – Still, soft lighting can have a calming effect.
• Excessive noise – Quiet environments, soft music, or even wearing noise-canceling headphones can help dispel sound-related triggers.

Your first trimester is an excellent time to create an oasis of calm that will be available to you as you move through any uncomfortable early pregnancy symptoms. If you have the resources and time available, you might try organizing an area of the house or bedroom to retreat to when you need it.

#8 Experiment with Aromatherapy Techniques

Some research indicates certain fragrances may subtly work to soothe feelings of mild nausea. These include:

• Lemon or lemongrass
• Orange
• Mint

You might try keeping some essential oils in your workspace, bedside table, or toiletry bag for easy access when an episode comes on suddenly. One way to use essential oils is by rubbing them into your palms, capping them over your nose, and taking a deep inhale.

#9 Double-Check Your Prenatal Vitamin

Iron supplements can be hard on the stomach, contributing to nausea and even severe vomiting in some people. A prenatal vitamin containing iron can have the same effect, so it may be helpful to run your morning sickness symptoms and supplement of choice by your healthcare provider.

That said, iron is very important to keep up with during pregnancy, as it helps supply oxygen to your growing little one. Sometimes, taking your supplement with a snack or before bed can be enough to assuage pregnancy nausea symptoms.

#10 Try Alternative Modalities

Whether it’s regular prenatal massage or a therapy like acupuncture, some pregnant women find alternative methods may help relieve stress, promote sleep for those with pregnancy insomnia, and even pare down morning sickness or pregnancy sickness in their first trimester.

If you’re interested in exploring these remedies, it’s best to consult with your care team ahead of time.

Take Pregnancy Step by Step With SneakPeek

For expecting mothers whose morning sickness is giving them tunnel vision, there’s light at the end of it all: Your second trimester is known as the “honeymoon period” where pregnancy nausea tends to dissipate and you’ll enjoy a fresh surge of energy.

One way to make the wait a little easier? Get to know your future baby earlier with SneakPeek’s Early Gender DNA Test. With this DNA-based at-home gender blood test, you’ll discover your baby’s gender as soon as 6 weeks into your pregnancy with over 99% clinically proven accuracy¹.

You’ll take your sample at home, send it to SneakPeek labs, and we’ll triple-review your results and send them back on the same day we receive them. You’ll even get a complimentary downloadable report you can share with your care team.

SneakPeek remains OBGYN’s #1 recommended at-home early gender test, trusted by more than 1 million expecting moms. Pick up your test and get excited to meet your newest arrival by visiting SneakPeek today.