Do Donuts Help With Nausea? Unpacking the Sweet Myth

October 11, 2025 •

4 min read

According to Healthline, bland and starchy foods like those in the BRAT diet (bananas, rice, applesauce, and toast) are often recommended for nausea, not sugary or greasy items like donuts. The question of whether donuts help with nausea is a common misconception, and understanding why these sweet treats are a poor choice for an upset stomach is crucial for proper relief.

Quick Summary

This article examines the digestive impacts of high-fat, sugary foods and clarifies why donuts are not a suitable remedy for nausea. It compares donuts with effective bland food options and provides guidance on beneficial dietary choices and hydration strategies to alleviate stomach discomfort safely.

Key Points

High Fat Worsens Nausea: Donuts, being high in fat, can delay stomach emptying and intensify feelings of nausea and bloating.
High Sugar Triggers Discomfort: The high sugar content can cause blood sugar spikes and may increase inflammation, making an upset stomach worse.
Opt for Bland Foods: Instead of sugary or greasy items, bland foods like crackers, toast, and rice are recommended for settling an upset stomach.
Prioritize Hydration: Small, consistent sips of water, broth, or electrolyte drinks are vital to prevent dehydration, which can worsen nausea.
Ginger is an Effective Remedy: Compounds in ginger have proven anti-nausea properties and can help calm the digestive tract.
Avoid Strong Smells: The powerful aroma of cooked, greasy, or sugary foods can be a trigger for nausea, making cold, low-odor foods a better choice.
Seek Medical Advice for Severe Symptoms: Persistent nausea, severe pain, dehydration, or other concerning symptoms require a doctor's evaluation.

Why Greasy, Sugary Foods Make Nausea Worse

While a warm, comforting donut might seem appealing when you're feeling queasy, it's one of the worst things you can eat. The high fat and sugar content in donuts can significantly worsen nausea symptoms for several reasons.

The Impact of High Fat on Digestion

Greasy, fatty foods are much harder for your digestive system to process than bland alternatives. Digestion of fat requires the release of bile and enzymes, a process that can be sluggish when you're already nauseous. When the digestive tract is stressed, this slow emptying of the stomach can lead to bloating, discomfort, and intensified nausea. Conditions like gallbladder disease can be particularly aggravated by fatty meals, causing a noticeable increase in symptoms shortly after consumption.

The Role of Sugar in Upset Stomachs

High sugar intake can also cause problems. A sudden spike in blood sugar can lead to hormonal and inflammatory responses that can worsen feelings of sickness. For some individuals, particularly those with blood sugar regulation issues like diabetes, sugary foods can trigger gastroparesis, a condition where stomach emptying is delayed, which directly causes nausea. Processed sugars also lack the nutritional benefits that the body needs for recovery and can further disrupt a sensitive digestive system.

The Importance of Avoiding Strong Smells and Textures

When nauseous, many people develop a heightened sense of smell and an aversion to strong odors. The rich, sugary aroma of a donut can be an immediate trigger for worsening symptoms. Additionally, the greasy texture can be unpleasant and difficult to tolerate. Opting for foods that are cold or have little odor can be a far better strategy.

What to Eat Instead: Proven Nausea Relief Foods

Instead of reaching for a donut, consider these scientifically-backed options to help soothe an upset stomach:

The BRAT Diet: This classic approach involves Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and easy to digest, helping to settle the stomach.
Ginger: Known for its anti-nausea properties, ginger can be consumed as tea, in capsules, or as candied ginger (in moderation). It helps relax the stomach muscles and speed up digestion.
Clear Liquids and Hydration: Staying hydrated is critical, especially if vomiting. Small, frequent sips of water, electrolyte drinks, or clear broths can prevent dehydration without overwhelming the stomach.
Peppermint: The scent and taste of peppermint can have a calming effect on the digestive system. Peppermint tea or inhaling peppermint essential oil can provide relief.
Bland, Starchy Foods: Saltine crackers, plain pretzels, or dry toast are excellent options. Their dry texture can help absorb excess stomach acid.

Comparison: Donuts vs. Effective Nausea Foods


Feature	Donuts (Avoid)	Bland Foods (Recommended)	Why it Matters for Nausea
Fat Content	Very High (Fried)	Very Low (Baked, Steamed)	High fat slows digestion, leading to increased bloating and discomfort.
Sugar Content	High (Added Sugar)	Low (Natural Sugars)	High sugar can cause blood sugar spikes and inflammation, worsening sickness.
Digestibility	Difficult and Slow	Easy and Fast	Easing the digestive workload helps prevent stomach upset from intensifying.
Scent	Strong and Oily	Minimal to Neutral	Strong smells can trigger or heighten feelings of nausea.
Nutrients	Low (Empty Calories)	Replenishes Electrolytes, Vitamins	Provides necessary sustenance without irritating the digestive system.

Natural Remedies and When to See a Doctor

Beyond dietary changes, several natural remedies can aid in managing nausea. Controlled, deep breathing exercises can activate the body's relaxation response and calm the stomach. For some, acupressure on the P6 point on the wrist offers non-invasive relief from motion sickness and other forms of nausea.

For mild, temporary nausea, home remedies are often effective. However, it's crucial to know when to seek professional medical advice. If nausea persists for more than two days, is accompanied by severe abdominal pain, high fever, or signs of dehydration, you should consult a doctor. Symptoms like vomit resembling coffee grounds or containing blood also require immediate medical attention. Persistent, unexplained nausea and weight loss should prompt a discussion with a healthcare provider to rule out underlying conditions.

Conclusion

In conclusion, despite the comforting allure, donuts do not help with nausea; in fact, their high fat and sugar content can make symptoms significantly worse. For effective relief, it is best to avoid greasy, sweet, and strongly scented foods. Instead, focus on bland, easily digestible options like those found in the BRAT diet, stay well-hydrated with clear liquids, and consider natural remedies like ginger or peppermint. By making informed dietary choices, you can better manage and recover from nausea and its unpleasant effects. When in doubt, or if symptoms are severe, always consult a healthcare professional. You can explore more about effective nutrition strategies for digestive health from authoritative sources like the Cleveland Clinic.

Frequently Asked Questions

It is not recommended to eat even a small amount of a donut when nauseous. The high fat and sugar can be potent triggers for discomfort, and it is best to avoid them entirely to prevent symptoms from worsening.

Cravings for specific foods when sick often stem from psychological comfort, rather than physiological need. The body is not signaling a need for sugar or fat, but rather associating these foods with a comforting feeling. Ignoring these cravings in favor of bland foods is the healthier option.

Not all ginger ale is helpful. Many commercial versions contain high amounts of sugar and little actual ginger, which can be counterproductive. Real ginger tea or smaller portions of products with actual ginger are better choices for relief.

If you are unable to keep any food or liquid down, the priority is staying hydrated. Slowly sip small amounts of water, suck on ice chips or popsicles, and consider an electrolyte solution. If vomiting persists for more than 24 hours (or less for children), contact a doctor.

Yes, for many people, cold foods are more tolerable. This is because cold foods have less aroma, which can help prevent the triggering of nausea through smell. Chilled fruits, ice pops, and yogurt are often well-tolerated options.

Yes, some people also find relief from nausea with other scents like lavender or chamomile. The calming effect of these aromas can help soothe the nervous system, which is connected to the gut's function.

The BRAT diet is intended for short-term use (typically 1-3 days) to help manage severe nausea and vomiting. It is not nutritionally complete and should not be used long-term. Once symptoms improve, you should gradually reintroduce a more balanced and nutritious diet.