Can Grits Help with Nausea? A Guide to Bland Diets

December 11, 2025 •

3 min read

According to research from Johns Hopkins Medicine, grits are often included in a bland diet recommended to ease the discomfort of nausea and vomiting. As a simple, low-fiber food, they can be gentle on an upset stomach, providing sustenance without the strong flavors or greasy textures that can make queasiness worse. Understanding the science behind starchy foods and how to properly prepare grits is key to using them as a soothing remedy.

Quick Summary

Grits can help alleviate nausea by providing easily digestible, bland starch that absorbs stomach acid. They are often part of a diet used to reintroduce food after an upset stomach, but proper preparation is essential to avoid aggravating symptoms.

Key Points

Easy to Digest: Grits prepared with water are very gentle on an upset stomach and easy for the body to process.
Absorbs Stomach Acid: The high starch content in grits can help neutralize and absorb excess gastric acid that contributes to nausea.
Bland and Gentle: The mild flavor and lack of strong odors make plain grits highly palatable when a sensitive palate is an issue.
Requires Simple Preparation: Avoid rich, fatty add-ins like butter, cheese, or cream, which can worsen nausea. Cook with water or clear broth instead.
Part of a Gradual Reintroduction: Grits are a recommended food to reintroduce after a stomach illness, following an initial period of clear liquids.
Provides Sustained Energy: The carbohydrates in grits can help restore energy levels when it is difficult to eat more substantial meals.
Enriched for Nutrients: Opting for enriched grits can help replenish iron and B vitamins lost due to illness.
Consider Softer Varieties: Cooking grits to a very soft, creamy consistency can make them even easier to tolerate.

The Science Behind Starchy Foods and Nausea

When you're feeling nauseous, your stomach is often in a state of distress, making it difficult to process heavy, fatty, or highly seasoned foods. This is where bland, starchy foods like grits become beneficial. Starch-rich items like grits, crackers, and toast are known to absorb excess stomach acid, which can help to settle an upset stomach. Their mild flavor and lack of strong odor also make them more tolerable when your senses are heightened due to nausea.

Why Grits are a Good Choice

Beyond their starchy content, grits have several characteristics that make them suitable for a nausea-friendly diet:

Easy to Digest: When prepared with water or clear broth, grits are very easy for your stomach to break down, putting less strain on your digestive system during recovery.
Nutrient Replacement: While not a nutritional powerhouse in their most refined form, enriched grits can contain essential vitamins and minerals like iron and B vitamins, which may help replenish nutrients lost from illness and vomiting.
Versatile Preparation: You can control the texture and flavor, ensuring they are as bland and gentle as needed. Avoiding rich additions like butter, cream, or cheese is critical when using them for nausea.
Sustained Energy: The carbohydrates in grits provide a gentle and sustained release of energy, which can be helpful when you're too ill to eat substantial meals.

Comparison: Grits vs. Other Bland Foods for Nausea


Feature	Grits	Oatmeal	Toast	White Rice
Ease of Digestion	Very high, especially when cooked thin with water.	High, but whole-grain oats can have more fiber, which may not be ideal for some.	High, particularly white toast.	Very high; a staple of the BRAT diet.
Stomach-Settling	Excellent for absorbing stomach acid due to high starch content.	Good, especially instant varieties which are lower in fiber.	Excellent for absorbing acid and providing quick energy.	Excellent; very gentle and low-fiber.
Nutritional Profile	Contains iron and B vitamins, especially when enriched.	Higher in fiber and protein than most refined grits.	Basic carbohydrates; lacks significant nutrients unless enriched.	Basic carbohydrates; gentle on the stomach but not very nutrient-dense.
Preparation for Nausea	Best with water or clear broth, no heavy additions.	Best prepared plain with water, avoiding added sugars.	Plain, dry toast is best.	Plain, boiled white rice, served at room temperature.

How to Safely Prepare Grits for an Upset Stomach

For grits to effectively soothe nausea, preparation is key. Avoid the rich, savory additions commonly associated with Southern cooking. Instead, opt for a simple, water-based approach.

Steps for a Nausea-Friendly Preparation

Use Water or Broth: Cook the grits with plain water or a clear, low-sodium broth. This avoids the fats found in milk, butter, and cheese that can exacerbate nausea.
Keep it Simple: Do not add any seasonings or spices. A bland flavor is intentional and preferred when dealing with a sensitive stomach.
Ensure a Smooth Consistency: Cook the grits until they are very soft and creamy. A thinner, more liquid consistency can be easier to stomach than a thick, lumpy porridge.
Cool it Down: Serve the grits warm, not piping hot, as extreme temperatures can sometimes worsen nausea.

Incorporating Grits into Your Recovery Plan

When recovering from a stomach illness, it's crucial to reintroduce food slowly. Start with small, frequent meals rather than large ones. Grits can be a perfect starting point, providing a gentle way to get calories back into your system. Pair them with other bland foods from the BRAT (Bananas, Rice, Applesauce, Toast) or similar diets, but be mindful of portion sizes to avoid overtaxing your digestive system. Once your symptoms improve, you can gradually begin to incorporate other soft foods before returning to your regular diet. For more information on managing nausea and vomiting, resources from health organizations can provide additional guidance.

Conclusion: The Soothing Power of Simple Starches

In summary, grits can be a valuable tool in managing nausea due to their bland, easily digestible, and stomach acid-absorbing properties. When prepared simply with water or clear broth, they offer a low-risk, comforting food option for those with upset stomachs. By understanding the principles of a bland diet and prioritizing simple, unprocessed foods, you can effectively use grits and other starchy items to help settle your nausea and aid in a smoother recovery. Always consult a healthcare professional for persistent or severe symptoms.

Frequently Asked Questions

Yes, grits are considered good for an upset stomach because they are a bland, low-fiber, and easily digestible food. They can help absorb excess stomach acid and provide a source of energy without irritating a sensitive digestive system.

The best way to prepare grits for nausea is to cook them simply with water or a clear, low-sodium broth. Avoid adding any rich, fatty ingredients like milk, butter, or cheese, as these can aggravate an upset stomach.

Instant or quick-cooking grits are often easier on a sensitive stomach than stone-ground varieties, as they are more refined and have less fiber. While stone-ground grits are more nutritious, the lower fiber content of instant grits can be beneficial when you are nauseous.

Both grits and oatmeal are bland starches, but oatmeal contains more fiber, which can be irritating for some. For an extremely sensitive stomach, refined grits or instant oatmeal are often preferred as they are lower in fiber and easier to digest.

It is best to keep your grits plain when you are nauseous. Adding sugar, spices, cheese, or butter can upset your stomach further. A simple, bland preparation is the most effective approach.

While not part of the original BRAT (Bananas, Rice, Applesauce, Toast) acronym, grits are often included as a recommended food in the broader bland diet used for recovering from stomach issues, alongside other starches like white rice and crackers.

After vomiting, it is best to rest your stomach for a few hours and start with small sips of clear liquids. Once you can tolerate clear liquids, you can gradually progress to small portions of bland, easily digestible foods like plain grits.