Morning sickness
Nausea. Food aversions. Exhaustion. If you're in the early weeks of pregnancy and feeling like you’re permanently seasick—you're not alone. Up to 70% of pregnant women experience morning sickness, and for many, it’s not limited to the morning.
While it’s often seen as a “normal” part of pregnancy, that doesn’t mean you have to suffer through it without support. Morning sickness is real, valid, and exhausting—and nutritional strategies can make a difference.
The exact cause isn’t fully understood, but it’s thought to be linked to rising levels of hormones like hCG and oestrogen, as well as blood sugar fluctuations and heightened sensitivity to smells. For some, it can be a minor annoyance; for others, it can deeply affect daily life.
Morning sickness refers to nausea and vomiting that commonly occur during early pregnancy, typically starting around the sixth week and often easing by the end of the first trimester. Despite the name, symptoms can happen at any time of day.
It’s believed to be linked to hormonal changes, especially increased levels of oestrogen, progesterone, and hCG. Other contributors may include sensitivity to smells, low blood sugar, microbiome imbalances, and stress. While usually harmless, severe cases may require medical care due to dehydration.
Most women find symptoms improve as pregnancy progresses.
The nutritional needs are only very slightly increased during the first trimester; however, many women suffer from morning sickness during this time and if it is severe this can compromise a pregnant woman’s nutrient status.
Having small frequent meals and nutrient dense snacks, such as sliced apple and nut-butter, or brown rice crackers and hummus can prevent morning sickness, by stabilising blood sugar levels.
Vitamin B6, found in avocados, bananas, chicken, egg yolk, legumes, sunflower seeds, walnuts, can also help prevent morning sickness.
Ginger is another effective remedy to treat nausea, including morning sickness. Simply grate a 1cm knob of ginger into a mug, cover with hot water & serve with a small amount of honey (optional).
