Nausea is annoying, unpredictable, and often feels like it hijacks your whole body. Whether it’s from pregnancy, GLP-1 medications, anxiety, hangovers, or just a mystery stomach rebellion, you’re not alone in Googling natural nausea remedies at 2 a.m. while sipping flat ginger ale and trying not to hurl.

This guide breaks down what actually helps, based on science, real-life use, and a little trial-and-error. Most of these are in my Amazon shop, no gatekeeping. I'm in the first trimester of an IVF pregnancy, and I swear by these easy, affordable ways to settle the belly and keep living life.

What Causes Nausea?

Nausea isn’t just a stomach problem. Your belly might send the signals, but your brain is responsible for what happens next.

Inside your digestive system, there’s a complex network of nerves called the enteric nervous system, often referred to as your “second brain.” It stays in constant communication with your actual brain through the vagus nerve, reporting on what’s happening in your stomach.

When something irritates your stomach, like a virus, hormone shift, medication, or motion, that irritation sends a signal through the vagus nerve. But before your brain reacts, it checks in with the chemoreceptor trigger zone (CTZ). The CTZ sits just outside the brain’s protective barrier and scans your blood for anything suspicious, including toxins, medications, hormones, and sometimes even intense smells.

If the CTZ detects a threat, it sends an alert to the vomiting center, which is the part of your brain that controls nausea and coordinates the physical response. Once that system gets the green light, your body releases a wave of neurotransmitters like serotonin, dopamine, histamine, and substance P. These are the chemical messengers that make you feel nauseated, dizzy, clammy, and completely turned off by food.

Your digestive system slows to a crawl. Food just sits there, not moving, which leads to bloating, discomfort, and that awful sensation that something bad might be coming. Even if it never does.

Common Nausea Triggers

Not all nausea is created equal. Different triggers hit your body in different ways, but they usually end up messing with the same gut-brain circuit. Here's what’s really going on when your stomach starts to flip.

Hormonal Shifts (Pregnancy, Periods, GLP-1 Meds)

Hormones like estrogen, progesterone, and hCG affect how fast your stomach empties and how sensitive your gut nerves are. During pregnancy, for example, rising hCG levels mess with your stomach's rhythm and increase sensitivity to smells. Period hormones can do the same thing on a smaller scale. GLP-1 meds slow gastric emptying on purpose, which is great for blood sugar, but can leave food sitting too long, and that triggers nausea.

Motion or Sensory Overload (Car Rides, Strong Smells)

Motion sickness happens when your inner ear (balance center) says you’re moving, but your eyes say you’re not. That mismatch confuses your brain and activates your vomiting center. Strong smells or flashing lights can create a similar overload in your sensory pathways, especially if you're already prone to nausea or migraines.

Certain Foods (High-Fat, Overly Sweet, Spicy)

Fatty foods are harder to digest and sit longer in your stomach, especially if your digestion is slowed down (like with GLP-1s or hormonal shifts). Spicy or overly sweet foods can irritate the stomach lining or trigger acid production, both of which can set off nausea, especially if your gut is already on edge.

Medications (Especially Those That Affect the GI Tract)

Some meds irritate the stomach lining directly. Others mess with your brain chemistry or affect how your gut moves. Opioids, antibiotics, antidepressants, and GLP-1s are common offenders. If they activate the chemoreceptor trigger zone (CTZ) in your brain, nausea is a likely side effect.

Anxiety or Stress (Because Your Gut Feels Everything Your Brain Does)

Your gut and brain are in constant contact through the vagus nerve. When you’re stressed, your body releases cortisol and adrenaline, which disrupts digestion and increases stomach acid. That can lead to nausea, even without food or motion involved. For some people, just anticipating stress is enough to activate the gut’s panic button.

Understanding what’s going on under the hood helps you pick the right remedy.

My Top 6 Natural Remedies for Nausea

If you’re pregnant like me, are taking GLP-1s, recovering from a fun night out, or for someone who experiences nausea for other health reasons, help is closer than you might think.

I put together an Amazon list of products that have helped me and can help you prepare for the next time your belly feels twisted and turned.

My top six pieces of anti-nausea advice follow.

1. Ginger Everything

Ginger isn’t just an old-school home remedy. It’s backed by legit science. The active compounds in ginger, like gingerol and shogaol, help reduce nausea by calming stomach contractions and blocking signals in the gut-brain axis.

Several studies have shown ginger to be effective for nausea from pregnancy, motion sickness, chemotherapy, and even anesthesia.

You can get it in many forms:

• Ginger tea (best made from fresh ginger root)

• Chews or lozenges for on-the-go use

• Capsules for more concentrated doses

• Natural ginger ale (only if it has real ginger juice, like Olipop)

Ginger is said to be safe and effective at doses around 500–1,000 mg per day for most types of nausea.

2. Small, Frequent Meals

When you're nauseous, the idea of eating anything might sound awful, but it can actually be the smartest thing you do. An empty stomach tends to make nausea worse by increasing stomach acid and triggering irregular contractions.

The key is to keep it simple and small. Think plain toast, crackers, applesauce, bananas, broth, or a few protein bites. These foods are easy to digest, low-fat, and help stabilize blood sugar, which often dips when you’re queasy.

When you add some food to the belly, you can interrupt the emergency signals going to your brain and send a "We're all good" message to the vomiting center. Just a few bites can calm the chaos and give your gut something neutral to work with.

3. Stay Hydrated (but slowly)

Dehydration itself can cause or worsen nausea, especially after vomiting, workouts, or heat exposure. But chugging water can stretch the stomach and trigger gag reflexes, making it worse. Sipping fluids slowly, especially room-temperature ones, keeps your system balanced without shocking your gut.

Smart options include:

• Coconut water (natural electrolytes)

• Mint or ginger tea

• Low-sugar electrolyte drinks

• Ice chips or water through a straw for slow intake

Studies have shown that hydration combined with calming herbs (like mint or ginger) can significantly reduce nausea in clinical settings.

4. Lemon or Citrus

Sniffing or sucking on lemon can reduce nausea. Add lemon slices to water or diffuse lemon essential oil.

Lemon works in two ways: the smell and the taste. Citrus scents like lemon stimulate your brain’s limbic system and help suppress nausea signals. Inhaling lemon essential oil or sniffing a cut lemon can ease nausea, especially in pregnancy.

Drinking lemon water or sucking on citrus also stimulates saliva production, which may help settle your stomach and reduce the urge to vomit.

5. Peppermint

Peppermint is a proven natural antispasmodic, meaning it helps relax the muscles of the stomach and intestines. The active ingredient menthol also has a calming effect on the vagus nerve, which plays a huge role in nausea.

Research has shown that peppermint oil, taken as a capsule or used topically, can reduce nausea and abdominal discomfort in people with IBS and motion sickness. Peppermint tea works well too, especially for mild queasiness.

Ways to use it:

• Sip peppermint tea slowly

• Apply peppermint oil to your temples or under your nose

• Chew peppermint gum or mints when on the go

Just avoid concentrated oil if you have reflux because it can relax the lower esophageal sphincter a little too much.

6. B6 (Pyridoxine)

Vitamin B6 is often recommended for pregnancy-related nausea and is gaining traction for GLP-1 side effects, too. It works by helping the body process amino acids and neurotransmitters that influence nausea. While the exact mechanism isn't fully understood, studies suggest B6 reduces nausea severity, especially in hormone-triggered cases.

B6 plays a major role in how your body processes protein, carbs, and fats, and it supports healthy nervous system function. Your body can’t make B6 on its own, so you need to get it from food or supplements.

You can also get B6 naturally from foods like:

• Bananas

• Salmon and tuna

• Chicken breast

• Fortified cereals

• Potatoes

• Chickpeas

Typical supplement doses for nausea are 10–25 mg two to three times a day, but check with your doctor first, especially if you're already taking a prenatal or multivitamin.

Nausea Remedies by Cause

🤰 Pregnancy Nausea

Pregnancy nausea is mostly triggered by rising levels of hCG (human chorionic gonadotropin) and other hormonal shifts. These changes slow down digestion, heighten your sense of smell, and make your stomach more reactive. The first trimester is usually the worst, especially early in the day when your stomach is empty.

To ease symptoms, eat a small carb (like a cracker or dry toast) before getting out of bed. This gives your stomach something to work with before hormones get a head start. Avoid strong smells, greasy meals, and anything overly spicy. Your senses are in overdrive, and even your favorite foods can turn against you.

Many pregnant people swear by acupressure wristbands like Sea-Bands. They target the P6 pressure point, which may help reduce nausea. Also, try cool, bland foods like smoothies, frozen grapes, or oatmeal. These are easy to keep down and often more tolerable than hot or heavily seasoned dishes.

💉 GLP-1 Nausea

GLP-1 medications (like Ozempic, Wegovy, or Zepbound) slow stomach emptying and increase feelings of fullness. That’s great for appetite control, but it can backfire when food sits too long in the stomach, triggering bloating, pressure, and queasiness. Some people also get nausea even without eating, since the drug affects the gut-brain axis directly.

The most important tip: go slow on your dosing schedule. Let your body adjust before increasing your dose, and don’t rush just because you “can.” When eating, avoid fatty or heavy meals. Fat delays stomach emptying even more and makes nausea worse.

Instead, stick to low-fat, protein-forward meals — think bone broth, grilled chicken, or smoothies with Greek yogurt or protein powder. After meals, stay upright for at least 30 to 60 minutes. Lying down too soon makes it harder for your stomach to process food and increases the chance of reflux or nausea.

🍹 Hangover Nausea

Alcohol irritates the stomach lining, dehydrates you, and disrupts your blood sugar — a triple threat for nausea. It also slows gastric emptying, which is why you wake up with queasiness, dry mouth, and that “never drinking again” energy.

Start by rehydrating slowly with coconut water, electrolyte packets, or bone broth. This helps replace lost fluids and minerals without shocking your system. Some people find that activated charcoal helps if taken immediately after drinking, but it won’t do much the next morning and shouldn't be overused.

When it comes to food, keep it simple. Dry toast, scrambled eggs, or bananas help settle your stomach and restore nutrients. Skip the coffee until your stomach settles — caffeine is a diuretic and can worsen dehydration and acid production.

When Nausea and Vomiting Require Emergency Care

Most cases of nausea pass with rest, hydration, and time, but sometimes, they’re signs of something more serious. If you’re vomiting repeatedly and can’t keep fluids down, or if other symptoms show up, don’t wait it out.

Seek medical attention immediately if you experience:

• Vomiting blood or material that looks like coffee grounds

• Severe abdominal pain or cramping

• Signs of dehydration (dry mouth, no urination, dizziness)

• Vomiting lasting more than 24 hours (adults) or 12 hours (kids)

• Fever over 101°F with vomiting

• Confusion, slurred speech, or severe headache

• Stiff neck or sensitivity to light

  
  

When in doubt, get checked. It’s better to rule things out than let something serious escalate.

The Worst Things to Do When You're Nauseated

Now that we've talked about what works, let's look at some of the things that could make the nausea worse.

• Lie flat on your back (increases reflux and slows digestion): If you must lie down, pick the left side to help work with gravity and send the triggers into your small intestine. Resting on the right side can also cause reflux.

• Chug water (can stretch your stomach and trigger vomiting): Too much, too fast, can overwhelm your stomach. Sip slowly or try sucking on ice chips to stay hydrated without adding pressure. Aim for about 2-3 tablespoons every 10 minutes.

• Eat heavy, greasy, or spicy food (overloads the gut): These foods are harder to digest and increase acid production, bloating, and nausea. Stick to bland, low-fat foods until your stomach settles.

• Take vitamins or meds on an empty stomach (especially iron): Many supplements are harsh without food and can irritate your stomach lining. Take them with a light snack like toast or applesauce.

• Force food while actively vomiting (focus on hydration first): Your body isn’t ready to digest yet. Wait until you can keep liquids down, then try small bites of bland food.

• Drink coffee or alcohol (irritates your stomach and dehydrates you): Both act as stomach irritants and can make nausea worse. Skip them until you're back to normal and rehydrated.)

Prone to Nausea? Here's What to Do Before It Strikes

The single best thing you can do to avoid nausea, whether you're pregnant, on GLP-1 meds, or recovering from a hangover, is to keep your stomach gently fueled with small, low-fat, protein-rich meals throughout the day.

Here’s why it works across the board:

• Prevents an empty stomach, which triggers acid and gut spasms

• Avoids overload, which can happen when you eat too much at once

• Supports stable blood sugar, which helps regulate nausea signals

• Protein helps calm the stomach and keeps you full without slowing digestion the way fat does

  
  

A steady flow of the right fuel keeps the gut-brain axis happy.

How do you handle nausea? Any natural remedies you'd like to share? We'd love to hear from you in the comments!