Most of us have experienced queasiness at some point—whether it was during a nerve-wracking college entrance exam, a first date, or while preparing to deliver a major presentation. This unsettling sensation, often linked to nerves or anxiety, can quickly escalate into nausea, which goes beyond mere discomfort. According to Dr. Stephen B. Hanauer, medical director of the Digestive Health Center at Northwestern University’s Feinberg School of Medicine in Chicago, nausea is the dreadful sensation that signals the need to vomit. Unfortunately, once it kicks in, the outcome is often predictable—vomiting.

While occasional nausea is common and typically resolves on its own, chronic or severe nausea can indicate something more serious. Dr. Hanauer emphasizes that it’s crucial to recognize warning signs. If nausea is accompanied by symptoms such as chest pain, severe abdominal cramping, confusion, or fainting, immediate medical attention is necessary. "Call 911 if you faint from nausea or vomiting, and visit the emergency room if you can’t keep food down," Hanauer advises. Various triggers can lead to nausea, including medications, brain disorders, gastrointestinal inflammation, and certain infections. Identifying the underlying cause is essential for effective treatment.

For mild nausea—such as that caused by morning sickness or motion sickness—simple dietary modifications can offer relief. Certain foods have proven to be effective in reducing symptoms and providing much-needed comfort when your stomach feels unsettled. Here’s a detailed look at some of the best foods that can help alleviate nausea, alongside tips on how diet plays a crucial role in managing and preventing it.

The Role of Diet in Managing Nausea

Diet plays a significant role in preventing and relieving nausea. When your stomach is unsettled, choosing the right foods can mean the difference between worsening symptoms and finding relief. While some foods are gentle on the stomach and help alleviate nausea, others can trigger or worsen the sensation. Eating low-fat, easy-to-digest foods and staying well-hydrated are key strategies for managing nausea.

The foods listed below offer relief for nausea by either soothing the stomach, replenishing lost nutrients, or preventing dehydration.

Foods That Help Relieve Nausea

1. Apples and Applesauce

A little fiber can work wonders in easing nausea by clearing out the chemicals in your body that may be causing discomfort. Apples, especially when consumed in moderation, can help regulate digestion and provide relief. "Fiber slows down digestion, which may help ease digestion and relieve nausea," says registered dietitian Erin Palinski-Wade.
However, excessive fiber can sometimes have the opposite effect, so it’s essential to consume apples in small amounts. Raw apples, applesauce, or apple juice are all good options, particularly when solid foods seem hard to tolerate. Applesauce is part of the BRAT diet (bananas, rice, applesauce, and toast), which has been traditionally used to manage upset stomachs.

2. Crackers and Starchy Foods

Foods high in starch—such as saltines, bread, toast, and plain rice—are highly effective at absorbing stomach acid and calming nausea. The bland nature of these foods makes them easy to tolerate, especially when you’re struggling with a queasy stomach. Eating a few crackers before getting out of bed can help manage morning sickness, as it provides a small, manageable amount of food without overwhelming your digestive system.

3. Ginger

Ginger has a long history as a natural remedy for nausea, especially for pregnant women experiencing morning sickness. The bioactive compounds in ginger—such as gingerol and shogaol—are believed to interact with the central nervous system to reduce nausea. Studies have shown that ginger can be effective in reducing nausea caused by chemotherapy, surgery, and pregnancy. Whether consumed as tea, in powdered capsules, or as ginger candy, this root is a powerhouse for nausea relief.
Flat ginger ale, ginger tea, and pickled ginger are also popular choices. However, be cautious about commercial ginger products, as they may contain minimal amounts of real ginger.4. Water and Clear Liquids

Staying hydrated is crucial, especially if your nausea is accompanied by vomiting or diarrhea. Dehydration can make nausea worse and cause additional symptoms like headaches and dizziness. Sipping small amounts of water throughout the day can prevent dehydration without overwhelming your stomach.
Other options for staying hydrated include clear broths, oral rehydration solutions, sports drinks, and herbal teas. Avoid large quantities of liquid at once, as it may exacerbate nausea.

5. Nuts and Protein-Rich Foods

Nuts provide a quick source of protein, which can be helpful when nausea is caused by hunger or low blood sugar. Eating small amounts of nuts or peanut butter may help prevent nausea from getting worse. However, high-fat and high-protein foods can be harder to digest when you have a stomach virus, so it’s best to consume them in moderation.

6. Chicken Broth

When it comes to relieving nausea, chicken broth is a tried-and-true remedy. Unlike chicken soup, which may contain fats that slow digestion and worsen nausea, clear chicken broth is light and easy to tolerate. It also helps replenish lost sodium and keeps you hydrated. Bouillon cubes are a convenient option that’s easy to prepare and unlikely to spoil.

7. Sports Drinks

Sports drinks contain essential electrolytes like sodium and potassium, which can help restore balance in the body after vomiting or diarrhea. Small sips of electrolyte-rich beverages can prevent dehydration and provide a much-needed energy boost.

8. Bananas

Bananas are an excellent source of potassium, an essential electrolyte that is often depleted during vomiting or diarrhea. They are easy to digest and provide a good source of energy when solid foods seem hard to tolerate. Bananas are also part of the BRAT diet, known for its ability to soothe an upset stomach and reduce diarrhea.

9. Mint

Mint is known for its refreshing aroma and calming properties. Chewing on fresh mint leaves or sipping on mint tea may help reduce nausea. The scent alone can sometimes be enough to provide relief. Additionally, relaxation techniques like deep breathing may help complement the effects of mint.

Additional Tips for Managing Nausea

In addition to dietary changes, there are several other strategies you can try to manage nausea effectively:

• Eat Small, Frequent Meals: Large meals can put pressure on your stomach and worsen nausea. Eating small, frequent meals throughout the day can help keep symptoms at bay.
• Avoid Lying Down After Eating: Give your body at least 30 minutes to digest before lying down. This prevents stomach acids from moving upward and causing discomfort.
• Minimize Food Preparation: The smell of cooking can trigger nausea. If possible, avoid food preparation or stick to cold foods, which are less likely to emit strong odors.
• Keep Your Mouth Clean: Nausea and vomiting can leave an unpleasant taste in your mouth, which may deter you from eating. Regularly rinse your mouth and use sugar-free mints to stay fresh.

Foods to Avoid When You’re Nauseous

Certain foods are known to trigger or worsen nausea and should be avoided:

• Greasy or Fried Foods: These take longer to digest and can make nausea worse.
• Spicy Foods: Strong flavors and spices can irritate your stomach.
• Sugary or Carbonated Drinks: These can cause bloating and worsen nausea.
• Caffeine and Alcohol: Both can dehydrate you and trigger nausea.

The Importance of Early Detection and Medical Treatment

While mild nausea can be managed through diet and lifestyle changes, persistent or severe nausea should not be ignored. Chronic nausea can be a symptom of underlying conditions such as gastrointestinal disorders, neurological issues, or infections. Early detection and medical intervention are critical in identifying and treating the root cause.

For occasional nausea, over-the-counter medications like bismuth subsalicylate (Pepto-Bismol) or anti-nausea solutions can provide relief. However, if your nausea persists or is accompanied by concerning symptoms like severe abdominal pain, confusion, or fainting, seek medical help immediately.

Takeaway

Nausea can be a distressing experience, but it’s often manageable with the right dietary choices and lifestyle adjustments. Foods like apples, crackers, ginger, and bananas can provide relief and help you regain your strength. Staying hydrated and avoiding triggers such as greasy foods and caffeine are equally important. Most importantly, don’t hesitate to seek medical attention if your nausea becomes chronic or severe. Early intervention is key to maintaining your health and well-being.