What foods should you eat when you’re feeling nauseous? Discover the 14 best foods and drinks to help settle your stomach and overcome nausea, according to experts.

The Best Foods to Eat When You’re Nauseous

If you’re feeling nauseous, it’s important to choose the right foods and drinks to help settle your stomach. Dry, starchy, and bland foods like crackers, noodles, and toast are often recommended, as well as staying hydrated by drinking clear fluids.

What is Nausea?

Nausea is the unpleasant and sometimes debilitating sensation of feeling like you need to vomit. It’s surprisingly common, with 50% of adults experiencing it at some point each year (1). The term “nausea” comes from the Greek word “naus,” which means ship, as nausea was first described in relation to seasickness.

What Causes Nausea?

Nausea begins in the brain, where emotional, cognitive, or chemical triggers may stimulate your nervous system. This causes your stomach muscles to work in an irregular way, making you feel nauseous. Many factors can trigger this process, such as infections, surgery, gut conditions, medications, cancer treatment, hormone disorders, pregnancy, and food allergies and intolerances.

The 14 Best Foods and Drinks for Nausea

1. Ginger

   Ginger originates in Southeast Asia and has a long history of use as a remedy for stomach problems. Experts theorize that the bioactive compounds in ginger, such as gingerol, paradol, and shogaol, interact with your central nervous system and stomach to improve nausea symptoms. Several small studies have shown that eating ginger may reduce nausea caused by motion sickness, surgery, chemotherapy, and pregnancy, though some results have been contradictory. The recommended amount is 0.5–1.5 grams of dried ginger root per day.

2. Water and Clear Beverages

   When you’re nauseous, you may not feel like eating at all. However, drinking fluids and staying hydrated is crucial, especially if you have been vomiting or have a fever. The best drinks to fight dehydration and nausea include water, oral rehydration solutions, sports drinks, soda water or flavored sodas, iced tea, clear juices, and coconut water. Avoid very sweet, caffeinated, or dairy-based beverages, as they may worsen your nausea.

   

3. Crackers, Pretzels, and Toast

   Dry foods such as crackers, pretzels, toast, and cereals are often recommended to people experiencing nausea. It’s not clear why people tolerate these foods when they’re nauseous, but it’s known that an empty stomach and strong-smelling foods can trigger or worsen nausea. Crackers, pretzels, toast, and cereals are quick meal fixes that require little to no preparation, have no strong odor, and may help settle your empty, upset stomach.

4. Cold Foods

   When you’re not feeling well, you may tolerate cold foods better than warm dishes. That’s because they generally don’t have strong odors, which may trigger nausea. Some good choices of cold foods include Jell-O, ice cream, chilled fruits, yogurt, custard, and frozen ice pops.

5. Bananas

   Bananas are a gentle, easy-to-digest fruit that can help calm an upset stomach. They’re also a good source of potassium, which can help replace electrolytes lost through vomiting or diarrhea.

6. Rice

   Plain, white rice is a gentle, easy-to-digest carbohydrate that can help settle an upset stomach. It’s also a good source of energy, which can be helpful if you’re not feeling well.

   

7. Broths and Soups

   Warm, clear broths and soups can be soothing and easy to digest when you’re feeling nauseous. They can also help replace fluids and electrolytes lost through vomiting or diarrhea.

How to Peel Ginger

Peeling ginger can be a bit tricky, but it’s worth the effort to get the full benefits of this nausea-fighting root. Here’s how to do it:

1. Use a spoon to scrape off the skin. The thin, papery skin can be easily removed with the edge of a spoon.
2. Peel off any remaining skin with a sharp knife. Slice off the ends of the ginger root, then use a knife to peel off any remaining skin.
3. Store peeled ginger in the refrigerator or freezer. Ginger can be stored in the refrigerator for up to a week or in the freezer for several months.

Conclusion

When you’re feeling nauseous, it’s important to choose the right foods and drinks to help settle your stomach. Dry, starchy, and bland foods like crackers, pretzels, and toast, as well as clear fluids like water and broth, are often the best choices. By incorporating these nausea-fighting foods into your diet, you can help alleviate your symptoms and get back to feeling your best.