Do Fries Help with Nausea? The Truth About Fatty Foods

October 27, 2025 •

4 min read

An estimated 50-90% of pregnant women experience some form of nausea, and for many, the urge for salty, carb-heavy snacks is strong. While a craving for salty fries might strike during a wave of nausea, healthcare professionals strongly advise against consuming greasy, fried foods for relief. This article explores why fatty foods can worsen symptoms and offers evidence-based dietary recommendations for calming a troubled stomach.

Quick Summary

This article debunks the myth that french fries help with nausea, explaining why high-fat, greasy foods are difficult to digest and can aggravate symptoms. It provides effective alternatives, including bland foods like the BRAT diet, ginger, and staying hydrated. The content covers dietary strategies, foods to avoid, and safe home remedies for managing an upset stomach.

Key Points

Fries Are NOT Recommended: Fried and fatty foods like french fries are difficult to digest and can make nausea and stomach upset worse.
Opt for Bland Foods: Easily digestible options like those in the BRAT diet (bananas, rice, applesauce, toast) or plain crackers are safer choices for an unsettled stomach.
Stay Hydrated with Sips: Instead of large gulps, sip small, frequent amounts of cool, clear liquids like water, clear broth, or electrolyte drinks to prevent dehydration.
Ginger is an Effective Remedy: Evidence suggests that ginger, consumed as tea, chews, or capsules, can be a safe and effective way to relieve nausea.
Avoid Strong Odors and Spices: The strong smells of cooking and highly seasoned, spicy foods can trigger or worsen nausea and should be avoided.
Eat Small, Frequent Meals: Prevent an empty or overly full stomach by eating smaller portions every few hours throughout the day.
Sit Upright After Eating: Lying down right after eating can slow digestion and increase discomfort, so remain upright for at least 30 minutes after consuming food.

The Digestive Downside of Greasy Foods

When nausea strikes, your digestive system is often working in a compromised state. The appeal of a greasy, salty food like fries is often more about a craving for fat and salt than it is about a real solution. However, experts from institutions like the Mayo Clinic and the NHS advise against this temptation, explaining that high-fat, fried foods are notoriously difficult for the stomach to digest.

Digestion of fat is a slow and complex process, requiring pancreatic enzymes and bile from the liver. When your system is already unsettled, introducing a heavy, greasy meal can overwhelm it. This can lead to a slowing of gastric emptying, resulting in bloating, stomach pain, and further discomfort. Instead of settling your stomach, this can intensify the queasy feeling and may even lead to vomiting. For many, the strong smells of hot, fried foods can also be a significant trigger for nausea, making the very act of preparing and eating them problematic.

Healthier Alternatives for Nausea Relief

Instead of reaching for a greasy, fried option, a number of simpler, bland foods are recommended to soothe an upset stomach. The goal is to provide your body with some calories without taxing your digestive system. These foods are generally low in fat, easy to digest, and lack strong odors.

The BRAT Diet: This classic approach, standing for Bananas, Rice, Applesauce, and Toast, has long been a go-to for stomach upset. While some find it too restrictive for long-term use, it's an excellent starting point for reintroducing solid food.
Dry, Starchy Foods: Plain crackers, pretzels, and dry cereals are easily tolerated and can help absorb stomach acids. Keeping a box of saltines by your bed can be helpful for morning nausea.
Ginger: Long hailed as a natural anti-nausea remedy, ginger root has scientific backing for its effectiveness, especially for chemotherapy-related and morning sickness. It can be consumed as ginger tea, ginger chews, or even in crystallized form.
Peppermint: The scent and flavor of peppermint have also been shown to provide relief for some individuals. Peppermint tea, candies, or even peppermint oil aromatherapy can help calm a queasy stomach.

The Role of Hydration and Electrolytes

Staying hydrated is one of the most critical aspects of managing nausea, especially if vomiting is involved. Dehydration can exacerbate the feeling of sickness and make recovery more difficult. However, chugging a large amount of liquid can also trigger vomiting. The key is to sip slowly and consistently throughout the day.

Here are some hydration strategies:

Water: Cool, plain water is the best place to start. Sip small amounts frequently rather than gulping down a full glass.
Clear Broth: Chicken or vegetable broth can help replace lost electrolytes and provides some nourishment.
Electrolyte Drinks: Sports drinks can help replenish electrolytes and minerals lost from vomiting, but be mindful of sugary options.
Herbal Teas: Besides ginger and peppermint, chamomile tea can have a calming effect on the digestive system.

Food Comparison for Nausea Relief


Food Type	Example	Ease of Digestion	Smell	Recommended for Nausea?
Bland, Starchy Carbohydrates	Plain white rice, toast, crackers	Very High	Low to Neutral	Yes
Ginger	Ginger tea, chews	High	Strong (Pleasant)	Yes, backed by research
High-Protein (Lean)	Baked chicken, eggs, yogurt	Moderate	Low	Yes, can aid in recovery
Cold Foods	Popsicles, chilled fruit, gelatin	High	Low	Yes, less likely to trigger senses
High-Fat, Greasy Foods	French fries, fried chicken	Very Low	Strong (Savory)	No
Spicy Foods	Curries, hot sauces	Very Low	Strong	No
High-Sugar Foods	Cake, candy, rich desserts	Low	Strong	No

Behavioral and Environmental Tips

Beyond just food, several other factors can influence how you feel. Creating a calming environment and adjusting your eating habits can make a significant difference in managing nausea.

Fresh Air: Sometimes, simply getting outside for a walk or opening a window can help clear your head and reduce feelings of queasiness.
Small, Frequent Meals: Eating smaller portions throughout the day, every 2-3 hours, prevents your stomach from becoming either too full or too empty, both of which can trigger nausea.
Sit Upright: Lying down immediately after eating can slow digestion and worsen symptoms. Stay seated or propped up for at least 30-60 minutes after a meal.
Avoid Strong Odors: The powerful smell of cooking food can be overwhelming. If possible, have someone else cook or choose pre-made, low-odor cold foods.
Acupressure: The P-6 pressure point on the wrist is a popular and often effective method for some people to find relief.

Conclusion

While a salty, crunchy craving for fries might feel like a good idea in the moment, evidence is clear that greasy, fatty, and fried foods are best avoided when dealing with nausea. These foods place a significant burden on an already sensitive digestive system, which can prolong or intensify your discomfort. The most reliable and safe dietary approach involves bland, easy-to-digest foods, consistent hydration with small sips of clear liquids, and leveraging natural remedies like ginger and peppermint. By opting for these gentler alternatives, you can provide your body with the nutrients it needs to recover without further upsetting your stomach. If nausea persists, it's always best to consult a healthcare professional to rule out any underlying issues.

The Difference Between Healthy and Unhealthy Fats

For general well-being beyond managing nausea, understanding the difference between healthy and unhealthy fats is crucial. Healthy fats, like those found in avocados, nuts, seeds, and oily fish, are essential for various bodily functions, including immune support and hormone regulation. Conversely, the trans fats and hydrogenated oils often found in processed and fried foods offer little nutritional value and can contribute to chronic health issues. When recovering from nausea, prioritizing low-fat options is key, but in a healthy, regular diet, incorporating good fats is highly beneficial. For a broader nutritional approach, a balanced diet rich in whole foods, lean proteins, and complex carbohydrates is recommended.

American Cancer Society provides additional resources on managing nausea, particularly in the context of cancer treatment.

Frequently Asked Questions

A craving for fatty foods can sometimes signal a deeper bodily need for specific nutrients, like fat-soluble vitamins A, K, D, and E, which are crucial for the immune system. Your brain may also associate these foods with pleasure, but eating processed, greasy options won't fulfill the nutritional need and can worsen your symptoms.

After vomiting has stopped, wait a short period before attempting to eat. Start by slowly sipping clear liquids like water or broth. Once you can tolerate liquids, gradually introduce bland, easy-to-digest foods like toast, rice, or crackers.

Yes, bland starchy foods like plain boiled, baked, or mashed potatoes (without excessive butter or toppings) are often well-tolerated and can help settle your stomach. Fried potatoes, like french fries, should be avoided because of their high fat content.

Yes, peppermint has been used as a natural remedy for nausea. Peppermint tea or inhaling peppermint oil can help some people find relief. However, consuming peppermint oil during pregnancy is not recommended as it can make reflux worse.

The BRAT diet is useful for short-term relief, as its bland foods are easy to digest. However, it is nutritionally restrictive, so it's not suitable for long-term use. As you start to feel better, it’s important to reintroduce a wider variety of foods, including lean proteins and vegetables, to restore a balanced diet.

Proper hydration is critical. Vomiting can quickly lead to dehydration, which can intensify nausea. Sipping clear liquids regularly helps replenish lost fluids and minerals, aiding in a quicker recovery.

Hot foods release stronger odors, and these powerful smells can often trigger or worsen nausea. Opting for foods at room temperature or colder, like chilled fruit or salads, can be more palatable.