What foods and remedies help with morning sickness?

The remedies with the most research behind them are ginger, vitamin B6, small and frequent bland meals, and steady hydration.^† Peppermint aromatherapy is popular too, though the clinical evidence for it is more mixed than for ginger. Most women do best combining a few of these rather than relying on just one.

Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition.

1. Ginger

Ginger has the strongest research base of the natural options. A meta-analysis of 12 randomized controlled trials in nearly 1,300 pregnant women found ginger significantly reduced nausea symptoms compared with placebo, according to research published in Nutrition Journal.^† The National Center for Complementary and Integrative Health lists pregnancy nausea as one of the better-supported uses of ginger overall.

2. Vitamin B6

Vitamin B6 shows up in the American College of Obstetricians and Gynecologists' recommended treatment algorithm, often as a first-line, non-prescription option before other therapies are added.^† It is one reason Pink Stork pairs it with ginger rather than using ginger alone: our organic ginger and vitamin B6 nausea lozenges deliver both in a single, individually wrapped lozenge.^†

"Feeling listened to… pain being taken seriously."

— Dr. Tosin Odunsi, MD, MPH, FACOG, Obstetrics and Gynecology Physician

3. Small, frequent, bland meals

An empty stomach tends to make nausea worse, and so does a very full one. Mayo Clinic recommends eating slowly in small amounts every one to two hours, favoring bland, low-fat foods, and steering clear of smells that make things worse.

4. Peppermint, with a caveat

Peppermint shows up often in nausea remedies, and it is part of why Nausea Sweets, available in peppermint, ginger mango, and ginger raspberry, offers a peppermint option.^† But the clinical picture is mixed: a randomized, placebo-controlled trial of peppermint published in a peer-reviewed nursing journal found that inhaled peppermint aromatherapy improved symptoms about as much as the placebo did, meaning the difference between the two groups was not statistically significant. Peppermint may still feel soothing to many women, but it does not yet have the same weight of evidence behind it that ginger does.

5. Steady hydration

Sipping cold, clear fluids throughout the day, rather than large amounts at once, is a standard recommendation for keeping nausea from tipping into dehydration, per Cleveland Clinic.

"Even where you store your supplements matters. How it arrived. What time of year. Little things that have a real impact."

— Amy Suzanne Upchurch, Founder and CEO of Pink Stork

Amy's point applies here too. The small, unglamorous details, what you eat, when, and how consistently, tend to matter more than any single remedy.

6. A well-rounded prenatal foundation

Nausea remedies work best alongside solid daily nutrition. Total Prenatal, designed for preconception through breastfeeding, is formulated with ScentCert technology to help reduce scent-triggered nausea, since strong smells are one of the most common first-trimester triggers.^†

Trust in what you are taking

• Nausea Sweets are USDA Organic and third-party tested in cGMP-certified facilities.
• Total Prenatal is backed by 50,000+ verified Amazon reviews across the Pink Stork brand.

Related reading

• How can you ease nausea and vomiting during pregnancy?
• Does ginger actually help with morning sickness?

Frequently asked questions

What is the most researched natural remedy for morning sickness?

Ginger has the largest body of randomized controlled trial evidence of the commonly used natural remedies.

Does peppermint actually help with nausea?

Evidence is mixed. Some studies show improvement, but a randomized, placebo-controlled trial found peppermint aromatherapy performed similarly to placebo, so it should not be relied on as a primary strategy.

How often should I eat if I have morning sickness?

Small amounts every one to two hours tend to work better than three large meals, since both an empty and an overly full stomach can worsen nausea.

Can dehydration make nausea worse?

Yes. Sipping fluids steadily throughout the day, rather than large amounts infrequently, is a standard recommendation to help prevent dehydration from compounding nausea.

Should I combine multiple remedies at once?

Many women find a combination, such as ginger, vitamin B6, and dietary adjustments, works better than any single approach. Talk with your provider about what combination makes sense for you.

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.