13 Tips to Prevent Morning Sickness

Morning sickness is the most common side effect of pregnancy and it occurs in almost every woman. In most cases, morning sickness subsides by the end of the first trimester but for some it continues

Tips to Prevent Morning Sickness

Many women have found relief by following these simple tips but there are a few who still suffer from nausea and vomiting. In such cases, you can follow these tips to at least limit the adverse affects of morning sickness.


Prevent morning sickness before you start your day. Keep some snacks by your bed that you can nibble on. This will keep your blood sugar levels stable.

You can try eating some granola or dry toast.

Get out of bed slowly and eat a little more in the kitchen.

Take it slow because rushed and hurried movements can worsen morning sickness.


Try to eat mini-meals every two hours instead of eating three meals a day.


Eat a bedtime snack. Keep in mind that dairy foods are natural antacids that neutralize the stomach juices while you sleep.


Keep veggie sticks or crackers in your purse or at your desk so you always have something to snack on during the day. A popular option is Ritz crackers.


Eat foods that can prevent morning sickness, for example:

Complex carbohydrates like crackers, whole grain pasta, brown rice and bread.

Dairy products like milk, cheese and yogurt as they can minimize a queasy stomach.

Protein foods like eggs, meat and dry roasted nuts, kidney beans or black beans.



Avoid foods that trigger morning sickness. Some of the common triggers are:

Hidden sugars like the ones found in puddings, juices and yogurts.

Sweets – Limit yourself to a minimal amount.


Artificial sweeteners

Greasy and fried foods like French fries and fried chicken.


Drink lots of water because being hydrated is required for the growth of the baby and is the best way to avoid morning sickness. You need to drink twice the normal intake of water

Eat fruits like melons, grapes, and apples. These are great foods to prevent dehydration.


Avoid consuming water or other beverages in large amounts during meals.


Take prenatal vitamins before bed or with meals.


Being overheated can trigger a queasy stomach so avoid crowded places. This is for women whose hormones and body thermostat keep fluctuating.


Avoid strong odors that can trigger nausea. The sense of smell is heightened during pregnancy. Some smells to avoid are:

  • Cigarette smoke
  • Food odors or smells while cooking especially, fried foods.
  • Wet dog
  • Fumes from solvents or gasoline.


If odor while cooking bothers you try to have someone else cook whenever you suffer severe morning sickness.

You can follow certain tips to reduce cooking odor:

  • Pre-cook meals and keep them in the freezer especially for those days when you suffer from severe morning sickness.
  • Use a microwave for the pre-cooked foods to reduce the odors.
  • Have sandwiches or other cold foods for dinner.


Keep your windows open and breathe fresh air as it helps reduce morning sickness to some extent.

These are some of the preventive measures for morning sickness. One thing that you need to remember is that while some may find relief for others it might not work. Don’t get discouraged. Talk to your doctor if you have severe nausea and vomiting and can’t find relief. But, start with these simple remedies and you will likely have a comfortable and healthy pregnancy.

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