Natural Remedies for Nausea: 11 Effective Home Treatments That Work

Nausea is an uncomfortable sensation that affects millions of people daily. Whether caused by pregnancy, motion sickness, chemotherapy, digestive issues, or other conditions, the queasy feeling can significantly impact your quality of life. While medications are available, many people prefer exploring natural remedies for nausea that offer relief without potential side effects.

This comprehensive guide explores 11 evidence-based natural treatments that can help alleviate nausea symptoms safely and effectively.

Understanding Nausea: When to Seek Natural Relief

Nausea is your body’s way of signaling that something isn’t right. It can stem from various causes including:

• Morning sickness during pregnancy
• Motion sickness or travel-related discomfort
• Side effects from medical treatments like chemotherapy
• Digestive disorders
• Stress and anxiety
• Food poisoning or infections
• Migraines and headaches

Before diving into natural remedies, it’s important to note that persistent or severe nausea should be evaluated by a healthcare professional. However, for mild to moderate symptoms, the following natural approaches may provide significant relief.

1. Ginger: Nature’s Anti-Nausea Powerhouse

Ginger has been used for centuries as a natural remedy for digestive discomfort, and modern research supports its effectiveness against nausea.

The active compounds in ginger, particularly gingerols and shogaols, work similarly to anti-nausea medications by blocking certain receptors in the digestive system and brain. Multiple studies have demonstrated ginger’s ability to reduce nausea in various situations.

How to use ginger for nausea:

• Fresh ginger tea: Steep 1-2 inches of fresh ginger root in hot water for 10 minutes
• Ginger capsules: 1,000-1,500 mg daily, divided into multiple doses
• Crystallized ginger: Chew small pieces throughout the day
• Ginger ale made with real ginger
• Raw ginger slices

Research suggests that ginger is particularly effective for pregnancy-related nausea and post-chemotherapy symptoms. Most experts consider it safe for pregnant individuals when used in appropriate amounts, though you should consult your healthcare provider before starting any supplement regimen.

2. Peppermint Aromatherapy: Quick Relief Through Scent

Peppermint offers powerful anti-nausea benefits, particularly when used as aromatherapy. The menthol in peppermint has been shown to relax stomach muscles and improve bile flow, which helps digest fats.

Studies have found that inhaling peppermint essential oil can significantly reduce nausea symptoms, with some participants reporting relief within just two minutes of treatment. This makes it an excellent option for sudden onset nausea.

Ways to use peppermint for nausea relief:

• Add a few drops of peppermint essential oil to a diffuser
• Apply diluted peppermint oil to your wrists or temples
• Carry a personal inhaler with peppermint oil
• Sip peppermint tea slowly
• Chew fresh peppermint leaves

While peppermint tea is commonly recommended, most research focuses on the essential oil’s aromatherapy benefits. If considering oral consumption of peppermint oil, consult a healthcare provider first.

3. Acupuncture and Acupressure: Ancient Wisdom Meets Modern Science

Traditional Chinese medicine has long used acupuncture and acupressure to treat nausea and vomiting. These techniques work by stimulating specific points on the body that influence the digestive system and brain.

The P6 point, also known as the Nei Guan or inner gate point, has received particular attention in research. This pressure point is located on your inner wrist, about three finger-widths below your palm, between two prominent tendons.

How to perform acupressure for nausea:

1. Locate the P6 point on your inner wrist
2. Apply firm but comfortable pressure with your thumb
3. Massage in small circular motions for 2-3 minutes
4. Repeat on the other wrist
5. Perform as needed throughout the day

Studies have shown that acupressure and acupuncture can effectively reduce nausea from chemotherapy, surgery, and pregnancy. Wristbands designed to apply pressure to the P6 point are also available and may provide continuous relief.

4. Lemon Aromatherapy: Citrus for Comfort

The fresh, clean scent of lemon has been shown to help reduce nausea, particularly during pregnancy. The aromatherapy effects of lemon essential oil or fresh lemon can provide quick relief when nausea strikes.

Research on pregnant individuals found that those who inhaled lemon essential oil at the onset of nausea experienced significantly reduced symptoms compared to those using a placebo.

Simple ways to use lemon for nausea:

• Cut a fresh lemon in half and inhale the scent
• Scratch lemon peel to release essential oils
• Add lemon essential oil to a diffuser
• Carry lemon essential oil in a small vial for on-the-go use
• Add fresh lemon to water or tea

5. Controlled Breathing Techniques: The Power of Your Breath

Deep, controlled breathing exercises represent one of the most accessible and cost-free methods for managing nausea. These techniques help calm the nervous system and can reduce the severity of nausea symptoms.

Studies have demonstrated that breathing exercises can significantly improve nausea, vomiting, and retching in people undergoing chemotherapy and recovering from surgery.

Simple breathing exercise for nausea relief:

1. Sit or lie down in a comfortable position
2. Inhale slowly through your nose for a count of three
3. Hold your breath for three seconds
4. Exhale slowly through your mouth for a count of three
5. Repeat for 5-10 minutes or until symptoms improve

Focus on making your exhale slightly longer than your inhale to activate the parasympathetic nervous system, which promotes relaxation.

6. Specific Spices: Natural Digestive Aids

Several spices have shown promise in reducing nausea, though research is still emerging in this area. These spices can be incorporated into your diet or taken as supplements.

Fennel: This aromatic spice may help reduce menstrual-related nausea and other digestive discomfort. Fennel tea or fennel seeds can be consumed after meals.

Cinnamon: Known for its warming properties, cinnamon may decrease the severity of nausea, particularly during menstruation. Add it to tea, oatmeal, or take as a supplement.

Cumin: This spice may improve various digestive symptoms including nausea, particularly in people with irritable bowel syndrome.

While these spices are generally safe when used in culinary amounts, therapeutic doses may require supplements. Consult with a healthcare provider before taking high-dose spice supplements.

7. Progressive Muscle Relaxation: Release Tension, Reduce Nausea

Progressive muscle relaxation (PMR) is a technique that involves systematically tensing and relaxing different muscle groups throughout your body. This practice can help reduce stress and physical tension that may contribute to nausea.

How to practice PMR:

1. Find a quiet, comfortable place to sit or lie down
2. Starting with your feet, tense the muscles for 5 seconds
3. Release the tension and relax for 10 seconds
4. Move progressively upward through your body: legs, abdomen, chest, arms, hands, neck, and face
5. Focus on the sensation of relaxation after each release

Research has found that PMR effectively reduces chemotherapy-related nausea. Additionally, massage therapy, particularly foot massage, has shown promise in reducing nausea and vomiting.

8. Vitamin B6 Supplementation: Particularly for Pregnancy

Vitamin B6, also known as pyridoxine, has been extensively studied as a natural remedy for pregnancy-related nausea. It offers an alternative for those who prefer to avoid medications during pregnancy.

Healthcare providers often recommend vitamin B6 as a first-line treatment for mild nausea during pregnancy. The typical recommended dose ranges from 10-25 mg taken three to four times daily.

Vitamin B6 is generally considered safe during pregnancy and produces minimal side effects when taken at recommended doses. However, always consult with your healthcare provider before starting any supplement, especially during pregnancy.

Foods rich in vitamin B6 include chickpeas, salmon, chicken breast, potatoes, bananas, and fortified cereals.

9. Dietary Modifications: Eat Smart to Feel Better

What you eat and how you eat can significantly impact nausea symptoms. Making strategic dietary changes can provide substantial relief.

Follow the BRAT diet: Bananas, Rice, Applesauce, and Toast are bland, easy-to-digest foods that are gentle on your stomach.

Other helpful dietary strategies:

• Eat smaller, more frequent meals instead of three large meals
• Choose protein-rich foods, which may be more effective than high-fat or high-carbohydrate options
• Avoid greasy, fried, or very spicy foods
• Eat cold or room-temperature foods, as hot foods may trigger nausea
• Avoid strong food odors that might worsen symptoms
• Stay upright for 30-60 minutes after eating to prevent acid reflux
• Don’t force yourself to eat if you’re not hungry

Additionally, try eating dry crackers or toast before getting out of bed in the morning if you experience morning nausea.

10. Regular Physical Activity: Move to Improve

While exercise might seem counterintuitive when you’re feeling nauseous, regular physical activity can actually help prevent and reduce nausea symptoms.

Studies have shown that increased physical activity is associated with decreased severity of nausea in pregnant individuals. Research also indicates that both resistance and endurance training can improve chemotherapy-related side effects, including nausea.

Best types of exercise for nausea:

• Gentle yoga and stretching
• Walking at a comfortable pace
• Swimming or water aerobics
• Light resistance training
• Tai chi

Start slowly and listen to your body. Even 10-15 minutes of gentle movement can make a difference. Yoga may be particularly beneficial, as studies show it can reduce severe nausea when combined with standard treatments.

11. Proper Hydration: Don’t Let Dehydration Worsen Symptoms

Staying well-hydrated is crucial for managing nausea. Dehydration can worsen nausea symptoms and lead to additional complications like headaches and fatigue.

Hydration tips when experiencing nausea:

• Sip fluids slowly throughout the day rather than drinking large amounts at once
• Try cold or ice-cold beverages, which may be easier to tolerate
• Consider electrolyte drinks if you’ve been vomiting
• Try clear broths or vegetable broth for nutrients and hydration
• Suck on ice chips if drinking is difficult
• Avoid caffeinated and alcoholic beverages, which can worsen dehydration

If nausea is accompanied by vomiting, replacing lost electrolytes becomes especially important. Sports drinks, coconut water, or electrolyte solutions can help restore balance.

Additional Tips for Managing Nausea

Beyond the 11 main remedies, these additional strategies can help you manage nausea more effectively:

• Get fresh air: Step outside or sit near an open window
• Avoid triggers: Identify and stay away from smells, foods, or situations that trigger your nausea
• Don’t lie down immediately after eating: This can worsen nausea and increase acid reflux
• Wear loose, comfortable clothing: Tight waistbands can aggravate nausea
• Try cold compresses: Place a cool cloth on your forehead or back of your neck
• Distract yourself: Engage in calm activities like listening to music or meditation
• Keep your environment cool: Heat can worsen nausea symptoms

When to Seek Medical Attention

While natural remedies can be highly effective for mild to moderate nausea, certain situations require professional medical evaluation:

• Nausea lasting more than 48 hours
• Inability to keep down food or liquids for 24 hours
• Signs of dehydration (dark urine, dizziness, extreme thirst)
• Severe abdominal pain
• High fever
• Vomiting blood or material that looks like coffee grounds
• Severe headache or stiff neck
• Confusion or difficulty staying alert
• Nausea after a head injury
• Suspected pregnancy with severe nausea

If you’re considering any supplements or natural remedies alongside existing medications, always consult your healthcare provider first to avoid potential interactions.

Frequently Asked Questions About Natural Nausea Remedies

What is the fastest way to relieve nausea naturally?

Controlled breathing exercises and peppermint aromatherapy often provide the quickest relief, with some people experiencing improvement within minutes. Acupressure on the P6 point can also work rapidly for some individuals.

Can ginger help with all types of nausea?

Ginger has been shown to be particularly effective for pregnancy-related nausea, chemotherapy-induced nausea, and post-operative nausea. However, individual responses vary, and it may not work for everyone or every type of nausea.

Are natural remedies safe during pregnancy?

Many natural remedies like ginger, vitamin B6, lemon aromatherapy, and acupressure are generally considered safe during pregnancy. However, always consult your healthcare provider before trying any new remedy, especially during pregnancy.

How long does it take for natural remedies to work?

The time frame varies depending on the remedy and individual. Aromatherapy and breathing exercises may work within minutes, while dietary changes and supplements like vitamin B6 might take several days to show full effects.

Can I combine multiple natural remedies?

Yes, many people find that combining approaches works best. For example, you might use ginger tea along with acupressure and breathing exercises. However, if you’re considering multiple supplements, consult a healthcare provider first.

The Bottom Line

Natural remedies for nausea offer safe, effective alternatives to medications for many people. From time-tested solutions like ginger and peppermint to evidence-based techniques like acupressure and controlled breathing, you have numerous options to explore.

The key is finding what works best for your specific situation. Start with one or two remedies and observe how your body responds. Keep a journal to track which methods provide the most relief for your particular type of nausea.

Remember that while these natural approaches can be highly effective, they’re not substitutes for professional medical care when needed. Persistent, severe, or concerning nausea symptoms should always be evaluated by a healthcare provider to rule out underlying conditions that may require specific treatment.

By incorporating these natural remedies into your wellness routine, you can take control of nausea symptoms and improve your overall quality of life without relying solely on medications.

Sources:

• National Center for Biotechnology Information – Ginger for Nausea
• PubMed – Peppermint Oil and Nausea
• National Institutes of Health – Acupuncture for Nausea
• NIH Office of Dietary Supplements – Vitamin B6
• PubMed – Breathing Exercises for Nausea Relief
• NCBI – Lemon Aromatherapy for Pregnancy Nausea
• National Library of Medicine – Dietary Management of Nausea