Natural local remedies to help you feel better, one bite at a time.

Morning sickness is one of the most common (and frustrating) early pregnancy symptoms. Nausea, often worse in the morning but sometimes lasting all day, can make eating feel like a chore. The good news? There are several Malaysian-friendly foods that can help soothe your stomach naturally.

Whether you're struggling in the first trimester or battling waves of nausea throughout the day, these food remedies can bring comfort and relief.

What Causes Morning Sickness?

Morning sickness is believed to be caused by a mix of physical and hormonal changes during early pregnancy. The main contributors include:

• Rising hormone levels, especially human chorionic gonadotropin (hCG) and estrogen
• Increased sensitivity to smells and tastes
• Slower digestion, caused by pregnancy hormones relaxing the digestive tract
• Low blood sugar levels, especially in the morning or between meals
• Stress and fatigue, which can make nausea feel worse

Although it’s called “morning” sickness, the nausea can happen at any time of the day. It's most common during the first trimester and usually eases by the second trimester.

Best Foods to Eat for Morning Sickness Relief

1. Ginger (Halia) – A Classic Natural Remedy

Ginger is well-known for its anti-nausea properties and is commonly used in traditional Malay remedies. You can consume it in the form of:

• Ginger tea
• Warm barley with ginger
• Ginger biscuits or candies
• Adding fresh ginger to soups or porridge

Tip: Sip ginger tea slowly in the morning to ease nausea before breakfast.

2. Salty Crackers

Salty or plain cream crackers are a go-to for many pregnant women. The salt helps balance electrolytes, while the dry texture absorbs stomach acid and helps settle your stomach. Try eating a few before getting out of bed in the morning to prevent nausea from hitting hard.

3. Lemon

If you're in the trenches of morning sickness, keep lemons on hand. Sniff them, squeeze them in drinking water, or even lick slices—the refreshing smell and taste can calm your stomach when nausea hits. 

4. Watermelon

Cold foods are often better tolerated during nausea. Fruits like bananas, apples, watermelon, and grapes can hydrate and refresh without being heavy.

5. Cold Food

To combat nausea, try reaching for cold foods. Hot bites are more likely to have an aroma that triggers your gag reflex. That's because in order for smells to be picked up by the olfactory sense, it needs heat. The warmer something is, the more it will smell. By sipping on cold beverages and snacking on cold foods, you can help eliminate scents that might otherwise upset your stomach.

Some yummy options include sorbet, yogurt, popsicles, chilled fruits, or ice cream.

6. Vitamin B6

Vitamin B6 will probably be discussed a lot when you’re newly pregnant and throughout the next nine months. It’s a super important vitamin for the healthy development of your baby’s brain and nervous system. 

Bonus Tip: Vitamin B6 can also help stop morning sickness!

Your doctor might recommend you take a vitamin B6 supplement early in your pregnancy when nausea and vomiting are the worst. Other good sources of vitamin B6 include salmon, avocados, sunflower seeds, pistachios, poultry, dried fruits like prunes and raisins, bananas, spinach, and lean pork or beef.

7. Toasted Bread with Kaya or Butter

A slice of toasted bread with a small amount of kaya or butter is light enough for a sensitive stomach and can help curb morning hunger, which often worsens nausea.

8. Coconut Water or Hydrating Drinks

Coconut water is a natural way to replenish fluids and electrolytes. It’s refreshing, especially if you've been vomiting or feel dehydrated.

Final Tips

• Eat small, frequent meals rather than large ones.
• Avoid spicy, oily, or fried foods if they worsen your nausea.
• Keep snacks with you at all times.
• Get plenty of rest and fresh air.

Gentle Reminder from Bmama

Morning sickness may be uncomfortable, but it’s usually a sign of healthy hormonal changes. If you're struggling with severe vomiting (hyperemesis gravidarum), always consult your doctor.

At Bmama Maternity, we support your pregnancy journey with natural maternity wear, support belts, and self-care tips made for Malaysian moms. Stay strong, mama—you've got this!