Anti-nausea medications can help with nausea symptoms. However, they often have side effects, such as drowsiness. Some people may prefer to explore natural remedies for nausea.

Nausea is unpleasant and can happen due to many causes, including pregnancy and travel.

Here are 11 home remedies that help you eliminate nausea without using medications.

Ginger is a popular natural remedy for nausea.

It is not clear how ginger specifically treats nausea. However, experts believe ginger compounds may work similarly to anti-nausea medications. Several studies agree that ginger may help reduce nausea in various situations.

For instance, consuming ginger may effectively decrease nausea during pregnancy or after chemotherapy treatment.

There is no consensus regarding the most effective dosage, but some studies suggest that taking 1,500 milligrams (mg) of ginger daily may be beneficial for easing nausea.

Ginger use is safe for most people. But it may cause side effects, including heartburn when consumed in high amounts. While there are only a small number of studies on ginger, those involving healthy pregnant people report a low risk of side effects. Thus, most experts consider ginger a safe, effective remedy for morning sickness during pregnancy.

Summary

A daily dose of ginger may be an effective alternative to anti-nausea medications in a variety of situations, including during pregnancy and after chemotherapy.

Peppermint aromatherapy may also help reduce nausea.

One study of 100 people found that peppermint essential oil significantly improved nausea when used alone or alongside medications.

In another study, peppermint oil reduced the frequency of nausea, vomiting, and retching in people undergoing chemotherapy.

In a third study, using an inhaler containing peppermint oil at the onset of nausea reduced symptoms — within 2 minutes of treatment — in 79% of cases.

Sipping peppermint tea may have similar anti-nausea effects. Yet while you have little to lose by giving peppermint tea a try, no studies currently confirm its effectiveness.

Still, remember that there is little information on the safety of ingesting peppermint oil. For this reason, more studies on peppermint pills or peppermint tea are necessary to fully explore peppermint’s efficacy.

Summary

Smelling peppermint oil at the onset of nausea may help reduce your symptoms.

Acupuncture and acupressure are traditional Chinese remedies for nausea and vomiting.

During acupuncture, a therapist inserts thin needles into specific points on the body. In contrast, acupressure aims to stimulate the same points of the body but uses pressure instead of needles.

Both techniques stimulate nerve fibers, which transmit signals to the brain and spinal cord. Some believe these signals can decrease nausea.

One review found that acupuncture could reduce the severity of nausea and vomiting caused by chemotherapy. Another review of 12 studies suggested acupuncture may be more effective than a placebo or usual care at relieving nausea and vomiting after an operation.

Some evidence suggests acupuncture may reduce nausea during pregnancy. However, other research in this area is inconclusive.

Most studies that report a benefit stimulated the Neiguan acupuncture point, also known as the P6 or inner frontier gate point.

You can stimulate this nerve on your own simply by placing your thumb 2–3 finger widths down from your inner wrist, between the two prominent tendons.

Here is an illustration showing how you can find this point yourself.

Illustration by Diego Sabogal

Once you’ve located it, press down with your thumb for about one minute before repeating the same procedure on your other arm. Repeat if needed.

Summary

Acupuncture and acupressure are two scientifically proven techniques to reduce nausea.

Citrusy smells, such as those from freshly sliced lemon, may help reduce pregnancy-related nausea.

In one older study from 2014, 100 pregnant people inhaled either lemon essential oil or almond oil as soon as they felt nausea.

At the end of the 4-day study, those in the lemon group rated their nausea 9% lower than those given the almond oil placebo.

Slicing a lemon or scratching its peel may work because it helps release its essential oils into the air. A vial of lemon essential oil may be a practical alternative when you’re away from home.

Summary

Citrusy smells, whether from a freshly cut lemon or from store-bought essential oils, may help reduce pregnancy-related nausea.

Taking slow, deep breaths can also help reduce nausea.

In one 2020 study, practicing breathing exercises for 6 days significantly improved nausea, vomiting, and retching caused by chemotherapy.

Another study had similar findings, reporting that people who performed deep breathing exercises after surgery experienced a reduction in the severity of nausea immediately after the procedure and 12 hours and 24 hours later.

A common breathing exercise that may be beneficial involves inhaling through your nose to a count of three, holding your breath to a count of three, then exhaling to a count of three.

Summary

Specific controlled breathing techniques are a free and effective home remedy for nausea.

Some people recommend certain spices as home remedies to relieve nausea.

Most of them are supported solely by anecdotal evidence. But some older research suggests that some spices may have nausea-fighting abilities. These can include:

  • Fennel powder, which may reduce menstrual symptoms, including nausea, and help people experience shorter periods.
  • Cinnamon, which may decrease the severity of nausea that some people experience during menstruation
  • Cumin extract, which may help improve symptoms such as abdominal pain, nausea, constipation, and diarrhea in individuals with irritable bowel syndrome

Although these three spices may help relieve nausea in certain people, very few studies examine their direct impact.

It’s also worth noting that the studies above used doses ranging from 180–420 mg per day. These mega-doses are difficult to achieve through the everyday use of these spices.

SUMMARY

Certain spices may successfully reduce the frequency or severity of nausea. However, large doses may be required and more studies are needed to confirm these effects.

Relaxing your muscles may help relieve nausea.

Progressive muscle relaxation (PMR), a relaxation technique, requires individuals to tense and relax their muscles continuously to achieve physical and mental relaxation. A recent review found that PMR effectively reduces the severity of nausea resulting from chemotherapy.

Another way to relieve muscle tension is through massage. According to a 2020 study, foot massages may effectively reduce nausea and vomiting in people undergoing chemotherapy.

Summary

Relaxing your muscles, whether through massage or PMR techniques, may help relieve nausea.

Vitamin B6 is an alternative treatment for pregnant people who prefer to avoid anti-nausea medications.

A recent review of research reports that supplements of vitamin B6, also known as pyridoxine, successfully reduce nausea during pregnancy. For this reason, experts recommend taking vitamin B6 supplements during pregnancy as a first-line treatment against mild nausea.

Taking vitamin B6 doses of up to 10–25 mg three or four times daily is generally considered safe during pregnancy and produces virtually no side effects.

Nevertheless, there haven’t been many studies on this topic, and more research is still needed.

Summary

For pregnant people who are experiencing nausea, vitamin B6 is a safe and potentially effective alternative to anti-nausea medications.

Making small changes to your meal plan may help relieve nausea.

For example, eating a bland diet made up of foods that are easy to digest — such as bananas, rice, applesauce, crackers, or baked potatoes — may relieve nausea and decrease the likelihood of an upset stomach.

Opting for smaller, more frequent meals when feeling nauseated may also help reduce your symptoms.

Some research also suggests that eating protein-rich meals could improve symptoms of nausea more effectively than meals high in fat or carbohydrates.

After each meal, be sure to stay upright for 30–60 minutes, which could help prevent nausea caused by gastroesophageal reflux disease (GERD).

summary

Eating small frequent meals and opting for foods that are rich in protein or easy to digest may help ease nausea. Staying upright after eating could also be beneficial.

Getting regular physical activity may help keep nausea at bay.

A smaller study in 42 pregnant people linked increased physical activity with decreased severity of nausea.

Another study found that a single session of resistance or endurance training in women with breast cancer improved chemotherapy-related side effects, including nausea and fatigue.

Certain types of physical activity, such as yoga, might be especially beneficial for nausea. One study in people undergoing chemotherapy found that pairing yoga with medications for vomiting reduced vomiting and severe nausea more effectively than medications alone.

summary

Physical activity may help decrease nausea and vomiting. Certain types, such as yoga, might be especially beneficial.

Dehydration, when your body loses more water than it consumes, can cause many symptoms, including headache and fatigue. For some people, it may also worsen nausea. So staying hydrated is essential, especially if you’re feeling nauseous.

If you experience nausea with vomiting, try replacing lost fluids with electrolyte-rich ones. These can include:

  • flat mineral water
  • vegetable broth
  • sports drinks
summary

Dehydration may worsen nausea for some people. Drinking plenty of fluids can be beneficial, particularly if you experience nausea with vomiting.

The following includes frequently asked questions about relieving nausea with home remedies.

What relieves nausea fast?

Practicing deep breathing exercises may help relieve nausea. Try inhaling to a count of three, holding your breath for three seconds, and then slowly exhaling to a count of three.

What is the best home remedy for nausea?

Many home remedies may improve nausea. Staying active, drinking plenty of water, and eating a bland diet may help manage nausea long-term.

What can I drink for nausea?

Peppermint tea is widely used to provide relief from nausea. Studies suggest that peppermint oil may help improve nausea and vomiting compared to other treatments.

What herbs are good for nausea?

Ginger is a natural remedy known for its ability to improve nausea. Herbs like cinnamon and fennel might also help improve nausea related to menstruation.

The natural tips above can help reduce nausea without using medications. These can include herbal remedies, dietary changes, and relaxation techniques.

But if your nausea persists, you may want to seek additional advice from a doctor.