7 Effective Natural Remedies To Help Relieve Nausea

When you’re nauseated, whether it’s from motion sickness, stress, certain foods, medications, chemotherapy, or pregnancy, finding quick relief is a top priority. For a natural approach, try these remedies to relieve nausea. 

Ginger contains natural compounds, including gingerol, shogaol, and zingerone, that help reduce nausea by interacting with certain receptors in the brain and stomach. Research suggests that ginger may be effective for relieving nausea due to chemotherapy, pregnancy, and motion sickness.

How to use it: Ginger is easy to find and simple to use. To use ginger for nausea, try the following: 

• Steep a few slices of fresh ginger root in hot water for 15-20 minutes to make ginger tea. 
• Chew ginger candy for a quick and convenient nausea remedy when you’re on the go. 
• Take ginger capsules, which are available at most health food stores. Tea and candy may be better options if swallowing capsules is tough when you’re nauseous.

Are there risks? Ginger is a safe and natural option for many people. But it may cause heartburn, stomach discomfort, and diarrhea. It can also interact with blood-thinning medications. Check with your healthcare provider before using it.

You can take peppermint by mouth or inhale its scent to help reduce nausea.

When you consume peppermint, the menthol in it can help relax the muscles in your digestive tract to help ease nausea symptoms. Peppermint may also work by triggering your brain’s nausea control centers.

Peppermint may also work as aromatherapy. In one study, people who smelled peppermint oil reported significant improvements in their nausea, more than people who took anti-nausea medication. Another study found it was effective as aromatherapy when used in a massage.

How to use it: There are a few ways to use peppermint for nausea relief:

• Inhale peppermint essential oil by adding a few drops to a diffuser or placing some on a cotton ball or tissue. Breathe deeply for a few minutes.
• Brew peppermint tea using a tea bag or fresh peppermint leaves, and sip it slowly.
• Suck on peppermint candies for a quick and easy way to ease nausea.
• Mix a few drops of peppermint extract, found in the baking section of most grocery stores, into a glass of water and drink it slowly.

Are there risks? Peppermint is widely available in many forms and is generally safe for most people. But peppermint oil may irritate the skin if applied directly. When taken by mouth, it may cause acid reflux and stomach pain. 

Vitamin B6, also known as pyridoxine, may help with nausea related to pregnancy. One study found that taking vitamin B6, whether alone or with other treatments, significantly improved nausea symptoms in pregnant women. 

How to use it: Vitamin B6 is available in tablets, capsules, and gummies at most pharmacies and health food stores. For pregnancy-related nausea, experts recommend 10-25 milligrams three or four times daily. Some prenatal vitamins already contain vitamin B6, so be sure to check all your supplements to avoid taking too much.

Are there risks? Too much vitamin B6, particularly during early pregnancy, may cause neurological symptoms like tingling, burning sensations, or numbness. In rare cases, it may be associated with more serious outcomes, including miscarriage.

It’s important not to exceed the recommended dosage and check with a healthcare provider before using vitamin B6 for nausea and vomiting, especially if you’re pregnant, breastfeeding, or taking other medications.

Breathing exercises can help relieve nausea by triggering endorphins (natural feel-good chemicals) and relaxing your stomach muscles. Deep breathing also reduces stress, which can make nausea worse.

In a small study, people undergoing treatment for breast cancer who practiced breathing exercises experienced fewer bouts of nausea and vomiting and reported less severe symptoms compared to people who received standard care.

People undergoing stem cell transplant who did breathing exercises had less nausea and vomiting and increased their overall food intake.

How to use them: Different types of breathing exercises are simple to add to your daily routine, and you can do them anywhere. Try box breathing:

• Inhale through your nose for four counts
• Pause your breath for four counts
• Exhale for four counts
• Pause your breath for four counts
• Repeat as needed

Are there risks? Breathing exercises are a safe and natural option that you can use alongside other treatments for added nausea relief.

The smell of citrus may be soothing when you’re nauseated.

In one study, pregnant women who used a combination of lemon and peppermint aromatherapy experienced significant relief from nausea and vomiting, especially after a few days of use.

In another study, people recovering from surgery found that inhaling lemon essential oil helped reduce nausea and vomiting and decrease their need for anti-nausea medications.

How to use it: You can place a few drops of lemon essential oil on a cotton ball and hold it in front of your nose. You can also use a diffuser to spread the scent around, or peel a fresh lemon or orange to release the citrus scents if you don’t have essential oils on hand.

Are there risks? Citrus aromatherapy is generally safe for most people.

Acupuncture is a traditional Chinese practice that uses thin needles, which a trained professional, called an acupuncturist, places at specific points on the body. It helps relieve nausea by targeting pressure points that affect your nervous system and digestive tract. 

For pregnancy-related nausea and vomiting, research has found that acupuncture combined with medical treatment worked better than medical treatment alone. It may be helpful for people receiving chemotherapy who experience nausea, though more robust evidence is needed.

How to use it: If you’re considering acupuncture for nausea, look for a certified acupuncturist. Many medical facilities now offer acupuncture as part of their integrative medicine programs. Your healthcare provider may also have recommendations.

Are there risks? Some people experience minor bruising or soreness at needle sites, but serious complications are rare when you receive acupuncture services from a licensed practitioner. 

When you’re feeling nauseous, what you eat and drink may help or worsen your symptoms. Try the following dietary adjustments to manage nausea:

• Sip slowly throughout the day: Small amounts of cold, clear liquids like water, ginger ale, apple juice, or broth are usually easier on your stomach than large amounts all at once.
• Eat small amounts more often: An empty stomach can make nausea worse. Try eating small snacks every few hours.
• Choose bland foods: Plain crackers, toast, or clear broth are less likely to upset your stomach than rich or heavily seasoned foods.
• Try something sour: Sour foods, like lemon slices, pickles, or sour candy, can help some people manage nausea.
• Avoid strong smells: Eat foods at cold or room temperature to reduce their smell, which can trigger nausea.
• Stay cool with frozen treats: Popsicles, sherbet, or gelatin can be soothing and help keep you hydrated.
• Skip the grease: Avoid fried, spicy, or greasy foods, which take longer to digest and can worsen nausea.

Most nausea can be treated with home remedies, but pay attention and seek care if you notice certain warning signs. Reach out to a healthcare provider if you experience:

• Nausea that lasts more than two days
• Severe stomach pain 
• Severe vomiting is preventing you from keeping any food or liquids down
• You vomit three or more times in 24 hours 
• Signs of dehydration such as extreme thirst, dry mouth, little or no urination, severe weakness, dizziness, or lightheadedness
• Blood in your vomit, which may appear bright red or look like coffee grounds
• Confusion, blurred vision, or other neurological symptoms along with vomiting 

Remedies such as ginger, peppermint, aromatherapy, and deep breathing can help you control nausea. If you’re frequently nauseous or have trouble keeping food and water down, it’s important to see a healthcare provider.