Morning Sickness Remedies That Actually Work: Your Complete Australian Guide

Nausea is one of the earliest nutritional challenges of pregnancy — our complete pregnancy nutrition guide covers what comes next.

To alleviate morning sickness, try eating small, frequent meals of bland, high-protein foods, staying hydrated with small sips of fluid between meals, using ginger or vitamin B6 supplements after consulting your doctor, and avoiding trigger smells and foods.

Most effective remedies: Ginger (tea, chews, or capsules), Vitamin B6 (25mg up to three times daily), acupressure wristbands, and eating before getting out of bed.

When it starts: Usually weeks 4-6 of pregnancy, peaks at weeks 8-10.

When it ends: Most women feel better by weeks 12-14 (end of first trimester).

If you're reading this while fighting waves of nausea, I see you. Morning sickness is one of those pregnancy experiences that nobody fully prepares you for—and despite the name, it doesn't limit itself to mornings.

The good news? You're not alone. Up to 80% of pregnant women experience some form of nausea or vomiting, particularly during the first trimester. And while there's no magic cure, there are plenty of morning sickness remedies that can genuinely help you feel more human again.

I've pulled together everything that research supports and real mums swear by—from dietary strategies to natural remedies and pregnancy-safe products you can try today.

The good news? There are plenty of evidence-backed natural remedies that can help ease that queasy feeling. From ginger and peppermint to simple lifestyle tweaks, here are 10 home remedies that Australian mums swear by.

Morning sickness typically begins around week 4-6 of pregnancy—often right around the time you're discovering you're pregnant. It tends to peak between weeks 8-10, when pregnancy hormones are at their highest.

For most women, symptoms start improving around weeks 12-14 as hormone levels stabilise. By week 16-20, the vast majority of mums are feeling significantly better. However, every pregnancy is different—some women sail through with barely a queasy moment, while others experience nausea well into the second trimester.

If you're carrying twins or multiples, you may experience more intense symptoms due to higher hormone levels.

While the exact cause isn't fully understood, researchers believe morning sickness is triggered by a combination of factors:

Rising hCG levels: Human chorionic gonadotropin (hCG) increases rapidly in early pregnancy, and its peak coincides with when nausea is typically worst.

GDF15 hormone: Recent research has identified this hormone, produced by the placenta, as a key player. Women exposed to lower levels before pregnancy may experience more severe symptoms.

Heightened sense of smell: Pregnancy can make your nose incredibly sensitive, and certain smells can trigger nausea almost instantly.

Blood sugar fluctuations: Low blood sugar can worsen feelings of nausea, which is why eating small, frequent meals often helps.

Interestingly, studies have found that moderate morning sickness is associated with a lower risk of miscarriage. While that's cold comfort when you're struggling, it may help to know your body is doing exactly what it's supposed to do.

Dietary and Lifestyle Adjustments

Eat small, frequent meals. This is perhaps the most important strategy. An empty stomach produces more acid, which worsens nausea. Instead of three large meals, aim for 5-6 smaller ones throughout the day. This keeps your blood sugar stable and prevents your stomach from becoming too empty or too full.

Keep snacks by your bed. Plain crackers, dry toast, or simple biscuits eaten before you even sit up in the morning can make a huge difference. Many women find that eating something small before their feet hit the floor helps prevent that first wave of nausea.

Choose bland, high-protein foods. The BRAT diet (bananas, rice, applesauce, toast) isn't just for upset tummies in kids. These gentle foods are easier for your body to process. Research shows that protein-rich foods like peanut butter, cheese, yoghurt, and nuts can also help reduce nausea.

Avoid trigger foods and smells. Common culprits include spicy, fatty, rich, or greasy foods, as well as coffee and strong-smelling vegetables. If the smell of cooking makes you queasy, opt for cold meals or ask someone else to handle food preparation.

Prioritise rest. Fatigue can aggravate nausea significantly. Listen to your body and rest when you need to—this might mean going to bed earlier, taking naps when possible, or simply slowing down during this demanding time.

Staying Hydrated

Sip fluids between meals, not with them. Drinking too much liquid with food can make you feel overly full and increase nausea. Try to drink fluids 30 minutes before or after eating instead.

Try cold or carbonated drinks. Many women find cold drinks easier to tolerate than warm ones. Sparkling water, mineral water, or even flat lemonade can help settle your stomach. The carbonation may help reduce stomach acidity. Sucking on ice cubes or icy poles can also help.

Consider electrolyte drinks. If you're vomiting frequently, you're losing essential minerals along with fluids. A pregnancy-safe hydration powder can help replenish what you've lost and may help you feel better faster. Learn more in our guide to hydration drinks for pregnancy and breastfeeding.

Natural Remedies

Ginger—the gold standard. Ginger is a popular and evidence-backed remedy that can be consumed in various forms. Try ginger tea, golden ginger latte, ginger chews, ginger biscuits, or ginger ale (make sure it contains real ginger). Some women find ginger capsules helpful, but check with your healthcare provider first. For more natural approaches, see our guide to natural morning sickness relief.

Peppermint for quick relief. The scent of peppermint can provide fast-acting relief for some women. Peppermint tea is excellent for treating morning sickness, or try the Nella Vosk Nourish Mama 2 in 1 Pregnancy & Lactation tea for best morning sickness relief. The cooling sensation can help calm your stomach.

Lemon and citrus. The fresh scent of lemon can help combat nausea for many women. Try sniffing a cut lemon, adding lemon to water, or sucking on lemon drops. Some mums keep lemon essential oil nearby for quick relief when nausea strikes.

Acupressure wristbands. Available at most pharmacies, these bands apply pressure to the P6 (Nei-Guan) point on your inner wrist, which is associated with reducing nausea. Originally designed for motion sickness, many pregnant women find them helpful. They're drug-free and can be worn all day.

Over-the-Counter Options

Vitamin B6 (Pyridoxine). This is one of the most well-researched remedies for morning sickness. Studies show that 25mg taken up to three times daily can significantly reduce nausea. Many healthcare providers recommend it as a first-line treatment, and it's considered safe during pregnancy. Brands like Blackmores make pregnancy-specific B6 supplements.

Doxylamine (Restavit® or Dozile®). This antihistamine, often used as a sleep aid, can also treat morning sickness, usually in combination with Vitamin B6. It may cause drowsiness, so many women take it at night. Always consult your healthcare provider before use.

Important: Always consult with your doctor, midwife, or pharmacist before taking any new medications or supplements, including over-the-counter products, to ensure they are safe for your specific pregnancy needs.

Here's something many women don't realise: your prenatal vitamins might be making your nausea worse. Iron, in particular, can be hard on an already sensitive stomach.

Some strategies that help: take your prenatal at night before bed instead of in the morning, take it with a small snack rather than on an empty stomach, or ask your healthcare provider about switching to a different formulation. Some women do better with gummy prenatals or those without iron during the first trimester (iron becomes more important later in pregnancy).

When you can eat, choosing the right foods makes a difference. Focus on:

• Bland foods: crackers, toast, pretzels, plain rice, applesauce

• High-protein options: peanut butter, cheese, yoghurt, nuts, eggs

• Cold foods: smoothies, yoghurt, cold sandwiches (often better tolerated than hot meals)

• High-water fruits and vegetables: watermelon, celery, cucumber, citrus fruits

• Complex carbohydrates: wholegrain bread, oatmeal, sweet potato

Nutrient-dense foods like chia seeds can be helpful during pregnancy when you can tolerate them—they're packed with omega-3s, fibre, and protein.

Our Nella Vosk Nourish Mama Ginger & White Choc 2 in 1 Pregnancy & Lactation Cookies have been specially formulated by a Certified Postpartum Nutrition Professional to help provide optimal relief of morning sickness symptoms and can be safely used throughout pregnancy and into postpartum as a lactation cookie or for times when queasiness persists.

While searching for relief, keep these cautions in mind:

Cannabis/marijuana: Despite what you may read online, this is not recommended during pregnancy—no amount has been proven safe for your developing baby.

Unresearched herbal supplements: Beyond ginger and peppermint, many herbal remedies haven't been adequately studied in pregnancy. Always check with your healthcare provider before trying any new supplement.

Skipping meals entirely: While eating may feel impossible, an empty stomach often makes nausea worse. Try to eat something small, even if it's just a few crackers.

Morning sickness is deeply personal—what works brilliantly for one woman might do nothing for another. The key is to try different remedies and pay attention to what helps your body.

Start with the basics: eating small, frequent meals, staying hydrated, and getting plenty of rest. From there, experiment with ginger, vitamin B6, and acupressure to find your winning combination.

And remember—this phase will pass. Most women feel significantly better by the second trimester. In the meantime, be gentle with yourself. Growing a human is hard work, and your body is doing something incredible.

If you're struggling with morning sickness and need gentle, pregnancy-safe support, explore our range of natural nausea relief products designed specifically for Australian mums.

Staying hydrated is crucial when you're dealing with nausea. Our pregnancy-safe hydration products can help replenish what you're losing and support you through this challenging time.

Related Reading

• Natural Morning Sickness Relief: Home Remedies That Work

• The Benefits of Chia Seeds During Pregnancy

• Herbal Tea Options for Pregnancy and Breastfeeding

• Best Hydration Drinks for Pregnancy and Breastfeeding

Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider before trying new remedies, especially during pregnancy. If you're experiencing severe symptoms, please seek medical attention promptly.