Ginger for Morning Sickness: Three Ways to Try It

Ginger is one of the few familiar kitchen ingredients that has been studied specifically for pregnancy nausea, and the results suggest it may help some women feel less sick.

That does not mean you need to start taking ginger supplements or force yourself through a mug of ginger tea every morning. Pregnancy can make familiar flavours and smells suddenly difficult to tolerate, and something that appealed yesterday may be the last thing you want today.

Having ginger available in a few different forms gives you some flexibility. A plain biscuit might appeal first thing in the morning, while a little ginger in cold water may be easier later in the day. Crystallised ginger is another option that can be kept nearby without needing to prepare anything when you already feel unwell.

Here is what the research tells us about ginger, and three simple ways to include it when you feel like it.

What the research tells us

Ginger has been studied as a way of managing nausea during pregnancy, with several clinical trials finding that it can help reduce how sick women feel.

A 2014 review brought together twelve randomised controlled trials involving 1,278 pregnant women. It found an improvement in nausea compared with placebo, although the same analysis did not establish a significant reduction in the number of times women vomited.

That is a useful distinction when deciding whether ginger is worth trying. It may make nausea more manageable without necessarily stopping vomiting, and the extent of any improvement will vary from person to person.

The research is encouraging, although the trials were relatively small and differed in the preparations and amounts of ginger used. Many studies used around one gram of ginger powder daily, but that does not translate neatly into a number of biscuits, a tablespoon of homemade syrup or a few pieces of crystallised ginger.

Fresh, dried and processed ginger contain different concentrations of active compounds, and it is difficult to know exactly how much ends up in a homemade preparation.

The recipes below are simply ways of including ginger in food and drink when it appeals. They are not designed to reproduce a clinical dose or replace treatment for persistent pregnancy nausea.

For women considering concentrated ginger supplements, particularly alongside regular medication, it is worth discussing the appropriate preparation and amount with a GP or pharmacist.

Three ways to keep ginger handy

Pregnancy nausea can make food preferences difficult to predict. Even the smell of preparing something you usually enjoy can be enough to put you off, which makes having a few ready-to-eat options particularly useful.

These three preparations offer different textures, flavours and levels of convenience. The biscuits can be made ahead and kept beside the bed, the syrup can be added to cold water, and crystallised ginger is easy to carry when you are out of the house.

There is no reason to prepare all three unless you want to. Shop-bought options are perfectly reasonable, and the simplest choice is usually whichever one you can comfortably tolerate.

For the days when even a biscuit or a drink feels like too much, our Nausea Plate article also includes a ginger and lemon ice recipe that can be prepared ahead and kept in the freezer.

1. Ginger Oat Biscuits

A mildly gingery oat biscuit is an easy thing to keep nearby for mornings when getting out of bed feels like a challenge.

Some women find that having a little plain food before getting up helps with nausea, and a biscuit is convenient because there is nothing to prepare or refrigerate. These have a little sweetness and warmth from the ginger and cinnamon, although a plain cracker or dry toast may be more appealing on days when even mild flavours feel like too much.

Makes approximately 20 biscuits · 15 minutes preparation · 12 to 15 minutes cooking

Ingredients

Method

1. Preheat the oven to 180°C and line two baking trays with baking paper.

2. Combine the rolled oats, flour, brown sugar, ginger and cinnamon in a large mixing bowl.

3. Melt the butter and golden syrup together in a small saucepan over low heat. Dissolve the bicarbonate of soda in the boiling water, then stir it into the warm butter mixture. It will foam slightly.

4. Pour the wet mixture over the dry ingredients and stir until a soft dough forms.

5. Roll tablespoon-sized portions into balls, place them on the prepared trays and flatten them slightly, leaving room for the biscuits to spread.

6. Bake for approximately 12 minutes for softer biscuits or 15 minutes for a crisper result. Allow them to cool on the trays before transferring to an airtight container.

A few notes

Keep a couple in a small container beside the bed if eating something before getting up tends to help. The biscuits can be stored in an airtight container in a cool, dry place for up to a week, or the uncooked dough can be frozen in individual portions and baked when needed.

The ginger contributes flavour, but the amount in an individual biscuit should not be compared with the preparations used in clinical trials. Their main advantage is being something simple and ready to eat when preparing breakfast feels difficult.

Contains gluten and dairy. Also contains honey if chosen instead of golden syrup.

2. Ginger Syrup

This is useful for days when a full glass of water feels difficult but a little flavour makes sipping more appealing.

The syrup can be stirred into cold still or sparkling water, added to warm water if that feels better, or drizzled over yoghurt and fruit. It has a stronger ginger flavour than the biscuits, so begin with a small amount and adjust it according to what you find comfortable.

It is also a good one for somebody else to prepare, particularly when the smell of ginger simmering on the stove is enough to turn your stomach.

Makes approximately 1 small jar · 25 minutes

Ingredients

Method

1. Place the sliced ginger and water in a small saucepan. Bring to a gentle simmer and cook, partly covered, for approximately 20 minutes.

2. Strain the liquid through a fine sieve into a clean bowl, pressing the ginger gently to release the remaining liquid. Reserve the cooked ginger pieces if you would like to use them in the crystallised ginger recipe below.

3. Return the ginger liquid to the saucepan, add the caster sugar and stir over low heat until completely dissolved.

4. Remove from the heat, stir through the lemon juice and allow the syrup to cool. Transfer to a clean container and refrigerate promptly.

How to use it

Add a little syrup to a glass of cold water, with ice if that appeals, and adjust the amount to taste. A small splash may be enough when strong flavours are difficult to tolerate.

The syrup can also be portioned into an ice cube tray and frozen, making it easy to add a little ginger flavour to cold water without having to prepare anything.

Because this is a homemade syrup rather than a commercially preserved product, I would make a small batch, keep it refrigerated and use it within a day or two, or freeze portions promptly for later use.

3. Crystallised Ginger

Crystallised ginger is convenient because it needs no preparation once it is made. A few pieces can be kept in a small container or bag for the times when you are away from home and something with a strong ginger flavour appeals.

Shop-bought crystallised ginger is perfectly good for this purpose, and there is no particular advantage in making your own when you are feeling unwell.

This recipe is included because the syrup leaves you with cooked ginger that can be used again, rather than throwing it away.

Makes 1 small batch · Approximately 1 hour plus drying time

Ingredients

Method

1. When starting with fresh ginger, place the slices in a saucepan, cover with water and simmer for approximately 30 minutes until tender. Drain well. If using the ginger reserved from the syrup recipe, it has already been cooked and you can skip this step.

2. Place the cooked ginger in a small saucepan with the caster sugar and ½ cup of water.

3. Simmer gently for approximately 20 minutes, stirring occasionally, until most of the liquid has reduced and the ginger pieces look glossy and translucent.

4. Remove the ginger from the saucepan and separate the pieces on a sheet of baking paper. Allow them to cool slightly before tossing them in a little extra caster sugar.

5. Spread the pieces apart on a clean rack and leave them to dry until the coating is no longer sticky.

A few notes

The finished ginger can be quite strong, particularly for someone whose sense of taste and smell has changed during pregnancy. Start with a small piece and see whether it appeals.

For homemade crystallised ginger, avoid assuming it has the same shelf life as a commercially prepared product. Make a small batch, refrigerate promptly once cooled and dried, and enjoy it within a few days, or freeze portions for later.

There is no need to eat a particular number of pieces to try to match a clinical dose. The amount of ginger in homemade crystallised pieces is too variable to make that comparison reliably.

When ginger isn't enough

Ginger may make nausea more manageable, but there is no reason to keep relying on food strategies when they are not helping enough. Vitamin B6 and prescribed anti-nausea medicines are among the options used during pregnancy, and your GP or maternity care provider can help you find an approach that suits your symptoms.

Persistent vomiting, weight loss, very little or very dark urine, dizziness or difficulty keeping enough food and fluid down are reasons to seek medical advice promptly. Being unable to keep fluids down at all requires urgent medical attention.

Severe pregnancy nausea and vomiting, including hyperemesis gravidarum, can make normal eating and drinking extremely difficult. It is a recognised medical condition with treatment options, and the recipes in this article are not intended to replace that care.