Foods that reduce nausea. 14 Best Foods to Eat When Nauseous: Settle Your Stomach Naturally

15.03.202309.06.2023 by alexxlab

What causes nausea and how can you alleviate it naturally. Which foods are best to eat when feeling nauseous. How can you stay hydrated when experiencing nausea. What role does ginger play in reducing nausea symptoms. Why are crackers and toast often recommended for nausea relief.

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Understanding Nausea: Causes and Symptoms

Nausea is an unpleasant sensation that often precedes vomiting. It affects approximately 50% of adults annually, making it a common health issue. The term “nausea” originates from the Greek word “naus,” meaning ship, due to its association with seasickness.

Nausea begins in the brain when emotional, cognitive, or chemical triggers stimulate the nervous system. This stimulation causes irregular stomach muscle contractions, resulting in the nauseating sensation. Various factors can trigger nausea, including:

Infections
Surgery
Gastrointestinal conditions
Medications
Cancer treatments
Hormone disorders
Pregnancy
Food allergies and intolerances

The Power of Ginger in Alleviating Nausea

Ginger has been used for centuries in traditional and folk medicine to address stomach problems. Its effectiveness in reducing nausea is attributed to bioactive compounds such as gingerol, paradol, and shogaol. These compounds are believed to interact with the central nervous system and stomach to improve nausea symptoms.

Several studies have investigated ginger’s efficacy in treating various types of nausea:

Motion sickness
Post-surgery nausea
Chemotherapy-induced nausea
Morning sickness during pregnancy

While research results have been mixed, many studies suggest that consuming 0.5–1.5 grams of dried ginger root per day may be effective in reducing nausea. Ginger can be consumed in various forms, including:

Ginger tea
Ginger biscuits
Crystallized ginger
Ginger beer or ale
Ginger capsules

Are you wondering how to incorporate ginger into your diet when feeling nauseous? Try sipping on warm ginger tea or nibbling on crystallized ginger throughout the day. These methods allow for gradual consumption and may help alleviate nausea symptoms more effectively.

Hydration: A Crucial Factor in Managing Nausea

When experiencing nausea, maintaining proper hydration is essential, especially if vomiting or fever are present. While water is always a good choice, certain beverages can be particularly beneficial in combating dehydration and nausea:

Oral rehydration solutions
Sports drinks
Soda water or flavored sodas
Iced tea
Clear juices
Coconut water

Is cold or room temperature water better for nausea? Cold beverages are often better tolerated when feeling nauseous. Try sipping small amounts of cold water or other clear liquids throughout the day rather than consuming large quantities at once.

It’s important to note that very sweet, caffeinated, or dairy-based beverages may exacerbate nausea and should be avoided. If you’ve been vomiting or experiencing diarrhea, focusing on drinks that replace lost electrolytes is crucial for recovery.

The Role of Dry, Bland Foods in Nausea Relief

Dry, starchy, and bland foods are often recommended for individuals experiencing nausea. These foods include:

Crackers
Pretzels
Toast
Plain cereals

Why are these foods considered beneficial for nausea? While scientific research on this topic is limited, there are several theories:

They help settle an empty stomach, as nausea often worsens when the stomach is empty.
They have minimal odor, which is important as strong smells can trigger or worsen nausea.
They require little to no preparation, making them easy to consume when feeling unwell.

Did you know that nearly 90% of gynecologists recommend soda crackers to women experiencing morning sickness? This widespread recommendation suggests that many healthcare professionals recognize the potential benefits of these foods in managing nausea.

Cold Foods: A Soothing Option for Nausea Sufferers

When nausea strikes, cold foods may be more appealing and better tolerated than warm dishes. This preference is often due to cold foods having less pronounced odors, which can trigger or exacerbate nausea symptoms.

Some cold food options that may help settle an upset stomach include:

Jell-O
Ice cream
Chilled fruits
Yogurt
Custard
Frozen ice pops

Is there a scientific basis for preferring cold foods when nauseous? A study focusing on women with severe morning sickness found that they were more likely to feel nauseous after smelling cooked foods. This suggests that the reduced odor of cold foods may indeed play a role in their tolerability during periods of nausea.

Protein-Rich Foods: Balancing Nutrition and Nausea Relief

While it may seem counterintuitive, consuming protein-rich foods can be beneficial when experiencing nausea. Protein helps stabilize blood sugar levels and provides essential nutrients for recovery. Some protein-rich foods that may be well-tolerated include:

Lean meats (chicken, turkey)
Fish
Eggs
Nuts and nut butter
Tofu
Greek yogurt

How can you incorporate protein into your diet when feeling nauseous? Start with small portions and opt for preparation methods that produce minimal odors. For example, try a small serving of cold chicken salad or a hardboiled egg.

It’s important to listen to your body and choose proteins that you find appealing and easy to digest. If solid proteins seem challenging, consider protein-rich drinks like smoothies made with Greek yogurt or plant-based protein powders.

The BRAT Diet: A Time-Tested Approach to Nausea Management

The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been recommended for individuals experiencing nausea, vomiting, or diarrhea. While not a long-term nutritional solution, this diet can help ease digestive discomfort and provide easily digestible nutrients.

Each component of the BRAT diet offers specific benefits:

Bananas: Rich in potassium, which helps replace electrolytes lost through vomiting or diarrhea
Rice: A bland, easily digestible carbohydrate that can help firm up stools
Applesauce: Provides easily digestible carbohydrates and pectin, which may help with diarrhea
Toast: Offers simple carbohydrates that are easy on the stomach

Is the BRAT diet suitable for everyone experiencing nausea? While generally safe for short-term use, it’s important to note that the BRAT diet lacks certain essential nutrients and should not be followed for extended periods. As symptoms improve, gradually reintroduce a wider variety of foods to ensure proper nutrition.

Expanding Beyond BRAT: Additional Foods to Consider

While the BRAT diet provides a solid foundation, other foods can be incorporated as tolerated:

Saltine crackers
Boiled potatoes
Clear broths
Gelatin
Cooked carrots

These additions can help diversify nutrient intake while still being gentle on the stomach.

Herbal Teas: Natural Remedies for Nausea Relief

Certain herbal teas have been used traditionally to alleviate nausea and promote digestive comfort. Some of the most popular and potentially effective options include:

Peppermint tea
Chamomile tea
Ginger tea
Fennel tea
Lemon balm tea

How do these teas work to reduce nausea? Each tea has unique properties:

Peppermint: Contains menthol, which may help relax stomach muscles and reduce nausea
Chamomile: Has anti-inflammatory properties and may help calm the digestive system
Ginger: As mentioned earlier, contains compounds that can directly impact nausea symptoms
Fennel: May help reduce gas and bloating, which can contribute to nausea
Lemon balm: Has calming properties that may help reduce stress-related nausea

When consuming herbal teas for nausea relief, it’s best to sip them slowly and at a comfortable temperature. This approach allows for gradual intake and may help prevent overwhelming the stomach.

Precautions When Using Herbal Teas

While generally safe, it’s important to consider a few factors when using herbal teas for nausea relief:

Potential interactions with medications
Allergies or sensitivities to specific herbs
Pregnancy-related concerns (some herbs may not be suitable during pregnancy)

Always consult with a healthcare professional before using herbal remedies, especially if you have ongoing health conditions or are taking medications.

The Importance of Mindful Eating When Nauseous

When dealing with nausea, how you eat can be just as important as what you eat. Adopting mindful eating practices can help minimize discomfort and make meals more tolerable. Consider the following strategies:

Eat small, frequent meals throughout the day instead of large meals
Chew food thoroughly to aid digestion
Avoid lying down immediately after eating
Eat in a calm, relaxed environment
Avoid strong odors while eating

Why is eating slowly and in small amounts beneficial when nauseous? This approach helps prevent overwhelming the stomach and allows for better digestion. It also gives you time to gauge your body’s response to food, helping you identify which foods are best tolerated.

Timing of Meals

Considering when to eat can also impact nausea symptoms. Some tips include:

Eating a light snack before getting out of bed in the morning
Waiting about 20-30 minutes after drinking fluids before eating solid foods
Avoiding eating close to bedtime

These strategies can help manage nausea throughout the day and potentially improve overall comfort.

Foods to Avoid When Experiencing Nausea

While knowing what to eat is crucial, understanding which foods to avoid can be equally important in managing nausea. Generally, it’s best to steer clear of:

Fatty, greasy, or fried foods
Spicy foods
Foods with strong odors
Very sweet foods
Alcohol
Caffeine

Why do these foods often exacerbate nausea? Fatty and greasy foods can slow down digestion, potentially worsening nausea. Spicy and strongly flavored foods can irritate the digestive system and trigger nausea in sensitive individuals. Sweet foods may cause rapid blood sugar fluctuations, which can contribute to nausea.

Individual Variations in Food Tolerance

It’s important to note that food tolerances can vary significantly between individuals. What triggers nausea in one person may be well-tolerated by another. Keeping a food diary can help identify personal triggers and safe foods, allowing for a more tailored approach to nausea management.

When to Seek Medical Attention for Nausea

While nausea is often a temporary condition that can be managed at home, there are instances where medical attention may be necessary. Seek medical help if you experience:

Prolonged nausea lasting more than a few days
Inability to keep any fluids down for 24 hours
Signs of dehydration (dark urine, dizziness, dry mouth)
Severe abdominal pain
Fever above 101.5°F (38.6°C)
Nausea accompanied by chest pain or severe headache

How can you differentiate between manageable nausea and a more serious condition? Pay attention to the duration and severity of your symptoms, as well as any accompanying signs. If in doubt, it’s always better to consult a healthcare professional for proper evaluation and treatment.

Nausea in Special Populations

Certain groups may require special consideration when experiencing nausea:

Pregnant women: While morning sickness is common, severe or prolonged nausea (hyperemesis gravidarum) may require medical intervention
Cancer patients: Chemotherapy-induced nausea may require specific medical management
Individuals with chronic conditions: Underlying health issues may complicate nausea management

In these cases, working closely with healthcare providers to develop a comprehensive nausea management plan is crucial.

The Best Foods to Eat When You’re Nauseous

If you are feeling nauseous, choose dry, starchy, and bland foods like crackers, noodles, and toast. Plus, stay 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).

First described in relation to seasickness, the term “nausea” comes from the Greek word “naus,” which means ship.

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
food allergies and intolerances

Though eating can be challenging when you feel nauseous, foods and drinks are important for hydration. They help replace lost electrolytes and help your stomach settle.

Here are the 14 best foods and drinks for when you’re feeling nauseous.

What to eat when nauseous

1. Ginger

Ginger originates in Southeast Asia and has a long history of use as a remedy for stomach problems in traditional and folk medicines (2).

It contains bioactive compounds, such as gingerol, paradol, and shogaol. Experts theorize that these compounds interact with your central nervous system and stomach to improve nausea symptoms (2).

Several small studies have shown that eating ginger may reduce nausea caused by motion sickness, surgery, and chemotherapy, though some results have been contradictory (2, 3, 4, 5, 6).

Additionally, ginger may be a safe and effective treatment for morning sickness during pregnancy (7, 8, 9).

Though there is no consensus on the amount of ginger necessary to achieve therapeutic effects, most studies use the equivalent of 0. 5–1.5 grams of dried ginger root per day.

Ginger is commonly consumed as a tea, in ginger biscuits, as crystallized ginger, or in ginger beer or ale. It’s also available in capsule form.

However, some products may not contain significant quantities of ginger, minimizing their effect on nausea.

Summary
Consuming 0.5–1.5 grams of ginger root per day has been found to be effective at treating nausea due to motion sickness, surgery, chemotherapy, and pregnancy. However, study results have been mixed.

How to peel ginger

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.

Water is always a good source of hydration, but if you have been throwing up or experiencing diarrhea, you may also need to replace lost electrolytes.

Some of the best drinks to fight dehydration and nausea include (10, 11):

water
oral rehydration solutions
sports drinks
soda water or flavored sodas
iced tea
clear juices
coconut water

Very sweet, caffeinated, or dairy-based beverages may worsen your nausea, so it may be best to avoid them.

You may tolerate sipping cold drinks throughout the day better than drinking a lot at once, especially if you have been vomiting.

Summary
It’s important to stay hydrated, especially when you’re feeling nauseous. You can sip clear, cold beverages like water, oral rehydration solutions, iced tea, juice, sports drinks, and coconut water throughout the day.

3–5. Crackers, pretzels, and toast

Dry foods such as crackers, pretzels, toast, and cereals are often recommended to people experiencing nausea. In fact, one study found that almost 90% of gynecologists recommend soda crackers to women with morning sickness (12, 13).

It’s not clear why people tolerate dry, plain foods when they’re nauseous, and no scientific research on the topic exists.

However, it’s known that people feel more nauseous on an empty stomach and react poorly to strong-smelling foods (12).

That’s why it’s best to avoid preparing and cooking food when you’re not feeling well, as the sight and smell of food could trigger 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 (12).

Summary
An empty stomach and strong-smelling foods can trigger or worsen nausea. Crackers and other plain, dry foods may help settle your stomach.

6. 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 (12).

Aversion to odor is particularly common during pregnancy. One study found that women with severe morning sickness were more likely to feel nauseous after smelling cooked foods (14).

Some good choices of cold foods include Jell-O, ice cream, chilled fruits, yogurt, custard, and frozen ice pops.

If your nausea makes it difficult to keep food down, simply sucking on an ice cube may help. This is also a good way to slowly replenish your fluids.

Summary
Food smells can trigger nausea. Cold foods that produce less odor like ice pops, Jell-O, chilled fruits, and ice cream are often better tolerated.

7. Broths

Chicken broth and chicken soup are common home remedies for everything from headaches to colds to fevers.

Fluids are often better tolerated than solid food when you’re nauseous. That’s why broths and soups may be a good first step toward eating again. They also provide hydration and electrolytes, which are particularly important if you have been vomiting or have a fever.

One cup (240 ml) of chicken broth contains 40% of the daily value (DV) for sodium, less than 1% of the DV for potassium, and 3% of the DV for niacin (15).

If you’re feeling up to it, including chicken or vegetables in your broth provides additional calories, protein, vitamins, and minerals to give your body back some energy.

Additionally, if your nausea is caused by congestion or a cold, hot broth can help provide relief from symptoms (16).

Summary
Broths and soups provide hydration and electrolytes. They are a good first step toward eating more solid foods again when you’re nauseous or have been vomiting.

8. Bananas

When you’re nauseous, it can be difficult to eat significant quantities of food.

That’s why it’s important that the foods you do manage to eat are nutritious and provide energy to help your body stay strong and recover. This is particularly true if your nausea is due to a chronic condition and you’re trying to maintain weight.

Bananas are a nutritious, energy-dense snack. They’re easy to eat even when you’re sick.

Plus, bananas help replace the potassium that may be lost if you have been vomiting or have had diarrhea (17).

Just one medium-sized banana packs 105 calories, 27 grams of carbs, 9% of your daily potassium needs, and 25% of the DV for vitamin B6 (18).

Other soft, energy-dense foods include avocados, porridge, stewed fruits, mashed potatoes, and peanut butter.

Summary
Bananas are a good source of energy and vitamins when you’re nauseous and can help replace potassium lost due to vomiting or diarrhea.

9. Applesauce

Applesauce is a popular food for people with nausea or diarrhea. In fact, it’s part of the BRAT diet, which stands for bananas, rice, applesauce, and toast.

This diet used to be routinely recommended to people with upset stomachs, particularly children. Though it’s now considered overly restrictive, many people still find the foods it mentions helpful (19).

One study in people undergoing chemotherapy found that a light, bland diet including applesauce, cottage cheese, and vanilla ice cream resulted in improved food intake and less nausea and vomiting (20).

Applesauce is a good source of carbs and is gentle on your stomach.

Half a cup (122 grams) of unsweetened applesauce contains about 50 calories and 14 grams of carbs (21).

What’s more, it’s high in the dietary fiber pectin, which may be beneficial if you’re experiencing diarrhea in addition to feeling nauseous (22).

Summary
Applesauce is commonly eaten by people with nausea and diarrhea. It’s a good source of energy and carbs and usually well tolerated even when you’re not feeling well.

10–12. Rice, potatoes, and noodles

Starchy, plain foods like rice, potatoes, and noodles are good choices when you’re nauseous.

They’re easy to prepare and high in calories. They also help settle your stomach.

Bland, colorless, and odorless foods are often more easily tolerated by your body, as they trigger nausea to a lesser extent than strongly flavored foods.

Rice can be boiled or steamed and eaten plain or with light seasoning. It can also be eaten cold if hot foods are off-putting.

Alternatively, potatoes can be boiled, steamed, baked, or mashed with a little butter and milk for extra calories.

Finally, noodles can be boiled and eaten plain. They can also be added to a light broth or sauce to increase your fluid intake.

Summary
Bland, starchy foods are good choices when you’re nauseous. They are mild in taste and smell and provide a good source of calories and comfort.

13. Protein-rich meals

A few studies have investigated the effects of the macronutrient composition of meals on nausea.

One study in pregnant people found that protein-rich meals significantly reduced nausea symptoms, compared to carb- or fat-rich meals (23).

Also, as part of motion sickness research, people were given a protein- or carb-rich beverage before being spun in a rotating drum. The protein-rich drinks proved to be most effective at suppressing nausea symptoms (24).

Another study in people undergoing chemotherapy found that a combination of ginger and protein supplements reduced nausea (25).

It’s unclear why protein has this effect on nausea. The hypothesis is that it helps regulate stomach activity by increasing the release of the hormone gastrin (24).

Protein-rich meals are particularly important for people experiencing chronic nausea due to illness, as this macronutrient helps keep your body strong and reduces the risk of malnutrition.

Summary
Protein-rich meals are superior to high carb or high fat meals when it comes to reducing nausea. Protein may help regulate stomach activity by increasing gastrin secretion.

14. Herbal tea

Herbal tea is commonly used as a remedy for nausea. In fact, one study found that 21.7% of gynecologists recommend it to pregnant people experiencing nausea (13).

However, there is no scientific evidence to back up these claims. Research on specific compounds such as peppermint and chamomile has primarily been carried out in capsule or aromatherapy form.

For example, peppermint aromatherapy has been found to reduce nausea in people who had undergone open-heart surgery, while combined peppermint and lemon aromatherapy had the same effect in pregnant people (26, 27).

Despite a lack of scientific evidence, many people with nausea find that herbal teas are well tolerated.

Drinking a cup of peppermint tea or adding a slice of lemon to hot water may ease your nausea. Even if the herb itself may show no effect, the fluids aid hydration when you’re sick.

Summary
Though peppermint and chamomile have been found to reduce nausea in capsule or aromatherapy form, there is no scientific evidence that herbal teas reduce nausea. Nonetheless, many people find them soothing, and they provide hydration.

Other tips for treating nausea

Besides consuming certain foods and beverages, you can take other steps to relieve your nausea (12):

Eat something small every 1–2 hours. Avoid skipping meals, since an empty stomach can worsen nausea.
Eat and drink slowly and in small amounts. This allows you to relax during meals and take time to enjoy your food. You may also want to avoid consuming liquids and solids at the same time.
Do not lie flat after eating. Avoid lying down for at least 30 minutes after eating, as this can put pressure on your stomach, making nausea worse.
Avoid food preparation. The smell while cooking and preparing food can worsen nausea. If possible, avoid or shorten the time spent in the kitchen.
Keep your mouth clean. Nausea and vomiting can leave an unpleasant taste in your mouth, which may prevent you from eating. Rinse and brush your teeth regularly and use sugar-free mints to keep feeling fresh.

In addition, avoid the following types of foods when you feel nauseous (12):

fatty, greasy, or fried foods
very sweet foods
spicy foods
foods with strong odors
alcohol
caffeine

Summary
You can take additional steps to treat nausea by avoiding certain foods; eating small, regular snacks or meals; consuming liquids and solids separately; avoiding food preparation; sitting up after eating; and keeping your mouth fresh and clean.

The bottom line

Nausea is a very unpleasant sensation that can make it difficult to eat, drink and keep down food. Those experiencing it seem to tolerate certain foods better than others, including bland rice, pasta, potatoes, salty crackers, and cold foods.

Other foods and beverages may even improve symptoms of nausea, such as ginger, certain teas, and protein-rich meals.

What’s most important when you’re not feeling well is to ensure proper hydration by drinking plenty of water and electrolyte-rich beverages.

By trying these foods, you can keep yourself nourished while you’re under the weather and in the long term.