Nausea is a common and uncomfortable symptom that can make eating a real challenge. Often accompanied by an urge to vomit, nausea can occur due to a wide range of causes, from infections and medications to chronic conditions, hormone changes, and food allergies. While eating may feel like the last thing you want to do when you’re nauseous, certain foods and beverages can help ease your symptoms and replenish lost nutrients. This article explores the best dietary choices when you’re feeling nauseous and how these foods can help you recover faster.

What Causes Nausea?

Nausea originates in the brain rather than the stomach. Emotional, cognitive, or chemical triggers stimulate the nervous system, causing your stomach muscles to contract irregularly. This process creates the sensation of nausea. A wide variety of factors can trigger this reaction, including infections, pregnancy, hormone changes, food allergies, gut conditions, medications, and cancer treatments. For many people, nausea is also linked to surgery recovery or even motion sickness.

Staying hydrated and choosing foods that soothe the stomach is essential for managing nausea, particularly if you’ve been vomiting. Some foods can settle your stomach, replenish electrolytes, and provide the nutrients your body needs to recover and regain energy. Let’s take a closer look at some of the best options.

1. Ginger: A Natural Remedy for Nausea Relief

Ginger is one of the most well-known natural remedies for nausea. With a long history of use in traditional medicine, ginger contains bioactive compounds like gingerol and shogaol that interact with the central nervous system and digestive system to ease nausea. Studies have shown that ginger may reduce nausea caused by pregnancy, motion sickness, chemotherapy, and surgery. Although there is no consensus on the exact amount needed for therapeutic effects, consuming 0.5 to 1.5 grams of dried ginger root per day has shown positive results.

You can consume ginger in various forms, such as ginger tea, ginger ale, or crystallized ginger. However, it’s essential to choose products that contain real ginger, as many commercial ginger products contain little to no active ingredients.

2. Staying Hydrated: Water and Clear Fluids

When nausea makes it hard to eat, staying hydrated is critical, especially if vomiting or diarrhea is present. Clear fluids like water, oral rehydration solutions, coconut water, and clear juices can help replace lost electrolytes and prevent dehydration. Avoid sugary, caffeinated, or dairy-based drinks, as they may worsen nausea.

Sipping cold fluids throughout the day can be more manageable than drinking large amounts at once. Even sucking on ice chips can help if you cannot tolerate liquids.

3–5. Dry, Starchy Foods: Crackers, Pretzels, and Toast

Dry, bland foods such as crackers, pretzels, and toast are often recommended for those experiencing nausea. These foods are easy to digest and help absorb stomach acids, which may alleviate discomfort. Unlike heavily flavored or greasy foods, these plain carbohydrates are less likely to trigger nausea. For pregnant women experiencing morning sickness, these foods are often a go-to option.

Dry foods are also convenient because they require minimal preparation and have no strong smell, which can worsen nausea.

6. Cold Foods and Their Soothing Effect

When you’re nauseous, cold foods are often easier to tolerate than warm dishes because they typically have a milder smell. Strong food odors can trigger nausea, particularly for pregnant individuals. Some good options for cold foods include yogurt, chilled fruits, Jell-O, ice pops, and ice cream. If you’re not ready to eat solid foods, sucking on ice cubes can help keep you hydrated and reduce nausea.

7. Broths and Soups: A Source of Hydration and Nutrition

Chicken broth and vegetable-based soups are among the most comforting remedies for nausea. Not only are they easy to digest, but they also provide hydration and essential electrolytes like sodium and potassium. When your appetite begins to return, adding vegetables or shredded chicken to your broth can help you regain strength by providing vitamins and protein.

Warm broths are especially soothing for people with nausea caused by colds or respiratory infections, as they help with congestion while keeping you nourished.

8. Bananas: A Nutritious, Easy-to-Digest Snack

Bananas are a perfect food for nausea because they’re soft, energy-dense, and rich in nutrients like potassium and vitamin B6. Potassium is particularly important if you’ve been vomiting or experiencing diarrhea, as it helps replenish lost electrolytes. A medium-sized banana contains around 105 calories and provides a quick energy boost when you’re feeling weak. Other soft, easy-to-digest foods include avocados, stewed fruits, and mashed potatoes.

9. Applesauce: Gentle on the Stomach

Applesauce is a staple of the BRAT diet (bananas, rice, applesauce, and toast), traditionally recommended for those with upset stomachs. Though this diet is no longer universally endorsed, applesauce remains a popular choice for its mild flavor and gentle effect on the stomach. It also contains pectin, a type of fiber that may help manage diarrhea.

10–12. Rice, Potatoes, and Noodles: Comforting Carbohydrates

Plain, starchy foods like rice, potatoes, and noodles are easily tolerated and provide essential calories when you’re feeling unwell. They help settle the stomach without causing irritation. Rice and potatoes can be boiled and eaten plain or lightly seasoned, while noodles can be served in a light broth for added hydration.

13. Protein-Rich Meals for Strength and Recovery

Protein is crucial for maintaining strength and preventing malnutrition, particularly for people dealing with chronic nausea. Studies have shown that protein-rich meals are more effective at reducing nausea than meals high in fat or carbohydrates. Good sources of protein include eggs, dairy products like yogurt, lean poultry, and fish.

For pregnant individuals, focusing on protein and avoiding sugary or processed foods may help reduce nausea episodes. Those undergoing chemotherapy may also benefit from protein supplements and small, frequent meals.

14. Herbal Teas: Soothing and Hydrating

Herbal teas are commonly used as home remedies for nausea. While research on their effectiveness is limited, many people find relief from sipping peppermint, chamomile, or ginger tea. Peppermint and lemon aromatherapy have been shown to reduce nausea in some cases, particularly after surgery. Even if the herbs themselves don’t have a direct effect, drinking herbal tea can help with hydration and promote relaxation.

Additional Tips for Managing Nausea

In addition to incorporating the right foods into your diet, several lifestyle habits can help you manage nausea:

• Eat small, frequent meals: Avoid long gaps between meals, as an empty stomach can worsen nausea.
• Eat slowly and in small portions: This reduces the risk of triggering nausea and helps you digest food more easily.
• Avoid lying down after eating: Stay upright for at least 30 minutes after meals to prevent acid reflux and nausea.
• Keep your mouth fresh: Rinse your mouth regularly to remove any lingering unpleasant taste and use sugar-free mints if necessary.
• Avoid strong-smelling foods: Spicy, greasy, and heavily flavored foods may trigger nausea and should be avoided.

Foods to Avoid When Nauseous

Certain foods can worsen nausea and should be avoided:

• Fatty, greasy, or fried foods
• Very sweet foods
• Spicy foods
• Foods with strong odors
• Alcohol and caffeine

By steering clear of these foods, you can help keep your nausea under control and recover more quickly.

Takeaway

Nausea is a symptom of many underlying conditions, ranging from mild digestive issues to more serious illnesses. While dietary choices can play a significant role in managing nausea, it’s essential to address the root cause. If your nausea persists or is accompanied by severe symptoms such as fever, severe abdominal pain, or dehydration, seek medical attention immediately. Early detection and appropriate treatment are key to preventing complications.

In the meantime, focusing on hydration, protein-rich meals, and bland, easy-to-digest foods can help you stay nourished and on the path to recovery. With a little patience and care, you can manage your symptoms and regain your strength.