You’re Not Alone: How to Cope with Nausea During Pregnancy

Small steps, helpful tips and care for you during one of the most special times in your life.

Pregnancy is a time of anticipation, excitement and dreams for the future. But sometimes, even in the very first weeks, it brings sensations we may not be prepared for – nausea, vomiting, sensitivity to smells and foods, fatigue, and days when even the simplest everyday tasks feel difficult.

Perhaps getting out of bed in the morning feels like a challenge. Perhaps the aroma of your favourite coffee suddenly becomes unpleasant. Or maybe you find yourself planning your day around how you feel and where you can rest if the nausea returns.

If any of this sounds familiar, there is something important we want you to know: you’re not alone.

Nausea during pregnancy is very common. It can affect your eating habits, work, sleep and mood. It doesn’t mean you’re not coping well or that you’re not enjoying your pregnancy enough. It simply means your body is going through a major transformation – and you deserve understanding, care and support.

How common is nausea during pregnancy?

According to the American College of Obstetricians and Gynecologists (ACOG), nausea and vomiting are among the most common complaints during pregnancy. Various studies suggest that approximately 70–80% of pregnant women experience nausea.

This is often referred to as “morning sickness”, but the term can be misleading. Nausea doesn’t necessarily occur in the morning – it may catch you by surprise in the afternoon or evening or continue throughout the day.

Symptoms usually begin during the first weeks of pregnancy and gradually ease for many women towards the end of the first trimester or over the following weeks. For others, they may last longer.

Why does this happen? Hormonal changes associated with pregnancy are one of the main contributing factors. Changes in digestion, increased sensitivity to smells and individual differences in how the body responds may also play a role.

It’s important to remember that every pregnancy is different. Some women experience mild discomfort, while for others, nausea and vomiting can significantly disrupt daily life.

What can trigger nausea?

Sometimes nausea appears without any obvious reason. In other cases, certain foods, smells or habits may make it worse. There is no universal list of foods that everyone should avoid – the most helpful approach is to pay attention to your own reactions and discover what works best for you.

Foods and drinks you may want to limit temporarily:

Very fatty and fried foods – these may be harder to digest and increase feelings of heaviness for some women.

Heavily spiced foods – if you notice that they cause discomfort, try milder alternatives.

Foods and drinks with strong smells – the aroma of coffee, certain meats, onions or cooking food may trigger nausea.

Very large meals – an overly full stomach may intensify the unpleasant feeling.

Foods that you personally find difficult to tolerate – even if they were among your favourites before pregnancy.

Don’t force yourself to eat something simply because it is considered healthy. Aim for as varied a diet as you can comfortably manage, while listening to your body.

7 small steps that may help make your day easier

You may not always be able to prevent nausea, but a few changes to your daily routine may help ease the symptoms.

1. Start your morning slowly

Before getting out of bed, try eating a small piece of dry toast, a plain biscuit or a cracker if you can tolerate it. Give yourself a few minutes before standing up.

2. Eat smaller meals more often

Instead of having three large meals, try eating several smaller meals throughout the day. An empty stomach can make nausea worse for some women, so keep a light snack that you tolerate well close at hand.

3. Sip fluids throughout the day

You don’t need to drink a large amount at once. Try to drink water regularly throughout the day. If it feels more comfortable, you could try chilled water or another suitable drink, following your healthcare professional’s advice.

If you vomit frequently or cannot keep fluids down, don’t rely on home remedies alone – seek medical advice.

4. Choose foods you can tolerate

Simple, lighter foods such as rice, potatoes, toast, bananas or yoghurt may be good options if you tolerate them well. Try to include a source of protein whenever possible.

5. Reduce exposure to triggering smells

Air out rooms regularly, avoid smoky or stuffy environments, and don’t hesitate to adjust your usual habits if certain smells make you feel unwell.

6. Give yourself time to rest

Fatigue can make nausea even harder to cope with. Allow yourself breaks, a gentler pace and help from those around you. You don’t have to manage every task as you did before.

7. Discuss your options with your healthcare professional

If nausea is interfering with your daily life, you don’t simply have to put up with it. There are options to help relieve symptoms, including appropriate medicines when needed. Your obstetrician or other healthcare professional can help determine which approach is right for you.

Ginger – a natural ingredient with scientifically studied properties

Ginger (Zingiber officinale) has a long history of use in food and herbal preparations. It contains bioactive compounds, including gingerols and shogaols, which have been the subject of scientific research.

One of the best-studied areas is the use of ginger for nausea during pregnancy.

Systematic reviews and meta-analyses of clinical studies suggest that ginger may help reduce nausea in some pregnant women. The evidence regarding its effect on vomiting is less consistent, and the available research has certain limitations. Ginger should therefore not be considered a universal solution or a substitute for appropriate medical care.

It is also important to distinguish between ginger used as a culinary ingredient and concentrated extracts found in food supplements. The amount and form of ginger matter, especially during pregnancy. Consult your doctor or pharmacist before using a ginger-containing product.

Emetra® – ginger in a convenient oral spray

When nausea becomes part of everyday life, even swallowing a tablet can sometimes feel like an unpleasant challenge. That is why the form of administration can also matter.

Emetra® is a food supplement in the form of an oral spray, containing standardised dry ginger extract with 5% gingerols. It comes in a convenient format for application in the oral cavity and has a natural lemon flavour.

What does the spray format offer?

Convenient administration – no need to swallow a tablet or capsule.

Flexible use – follow the product’s recommended directions for use.

Standardised ginger extract – with a declared gingerol content.

Natural lemon flavour – for a more pleasant experience during use.

If you are considering using Emetra® during pregnancy, consult your doctor or pharmacist before use and follow the product instructions.

Emetra® – when swallowing is difficult, there’s another way.

When should you seek medical advice?

Nausea and vomiting are common during pregnancy, but symptoms that are severe, persistent or getting worse should not be ignored.

Contact your healthcare professional if:

you vomit repeatedly and have difficulty keeping food or fluids down;

your urine becomes very dark or you urinate significantly less often than usual;

you experience severe weakness, dizziness or feel as though you might faint;

you are losing weight or cannot eat enough;

nausea and vomiting are seriously interfering with your daily life;

symptoms begin unusually late or are accompanied by abdominal pain, fever or other concerning symptoms.

If you cannot keep fluids down, faint, experience severe abdominal pain or develop other serious symptoms, seek urgent medical assessment.

A severe form of nausea and vomiting, known as hyperemesis gravidarum, can lead to dehydration and malnutrition and may sometimes require hospital treatment. You don’t have to wait until your symptoms become unbearable before asking for help.

You don’t have to go through this alone

On the days when nausea dictates the pace of your life, remember that caring for yourself is just as important as caring for your baby.

Allow yourself to rest. Accept help. Talk about how you feel with your loved ones and the healthcare professional overseeing your pregnancy. And remember that support is available when everyday life becomes difficult.

Because caring for a mother-to-be starts with paying attention to her needs, offering understanding and finding small ways to make her day a little easier.

Aicore Bulgaria – caring for mothers-to-be.