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Top 5 Food Remedies for Morning Sickness

Morning sickness may unfortunately be inevitable for some during pregnancy. However, fertility specialist and registered dietitian, Tracy Lockwood Beckerman, shares some of her top remedies to alleviate symptoms of uneasiness and nausea.

Tracy’s Top 5 Food remedies for morning sickness:

1. Eat

Nausea is much more likely to occur on an empty stomach. Keep dry and plain food on your nightstand, such as crackers or plain cereal, so you have a quick go-to snack when you wake up in the morning. Even if you are not hungry, having something in your stomach may help. Eating small meals throughout the day may also provide some relief.

2. Load up on Vitamin B6

Vitamin B6 during pregnancy is commonly known for its ability to help develop the baby’s brain and nervous system. Who knew it can help with morning sickness as well! Eating foods rich in vitamin B6 such as seeds, nuts, beans, legumes, fish and lean meats may help with your pregnancy-induced nausea.

3. Ginger products

Research has shown that ginger may be able to reduce signs and symptoms of nausea. Slowly sipping on ginger ale or ginger herbal teas may help to settle your stomach when bouts of nausea arise. Ginger snaps or ginger chews are also great options!

4. Sip on some bone broth

Little sips of bone broth throughout the day may provide you some relief. Bone broth (or bone stock) can help to keep you hydrated and does contain beneficial minerals such as calcium and magnesium. Magnesium has been shown to reduce stress and anxiety by binding and stimulating GABA receptors which in turn can help reduce anxiety.

5. Use your nose!

Because pregnancy can give you a heightened sense of smell, it’s crucial to lessen the exposure of foods or smells that make your stomach flip. Unfortunately, foods that may have never bothered you in the past can cause an adverse reaction. Once a smell is identified, try to stay away from it as much as you can. You may not be able to control morning sickness but you can definitely try to avoid it’s triggers.


Tracy Lockwood Beckerman, is a fertility specialist and registered dietitian nutritionist with a master’s degree in clinical nutrition from New York University. She is the nutrition advisor to FertileGirl, pre-conception nutrition company dedicated to changing the conversation around fertility. At her private practice in New York City, Tracy specializes in women’s health, preconception nutrition, PCOS and weight management and has been known to be her client’s personal cheerleader as she counsels and educates them towards achieving their specific goals. She believes in moderation, not deprivation! Follow her @thehappiestnutritionist and learn more about Tracy at www.tracylockwoodnutrition.com 

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