The Surprising Science Behind Eating and Motion Sickness
Motion sickness is caused by a sensory conflict in the brain, where the inner ear detects movement but the eyes report stillness (or vice versa), leading to confusion and symptoms like nausea and dizziness. Eating the right foods can help stabilize the stomach and regulate gastric rhythm, mitigating this sensory disconnect. Conversely, an empty stomach can actually exacerbate nausea because of heightened stomach acid irritation. The key is not to fill your stomach to capacity with heavy food, but rather to eat small, frequent portions of specific, easy-to-digest items.
The Best Foods and Drinks for a Queasy Stomach
Selecting foods that are bland, low in fat, and simple to digest is your best strategy. Hydration is also crucial, but what you drink matters just as much as what you eat.
- Ginger: The most well-known natural remedy, ginger contains compounds like gingerol and shogaols that can accelerate stomach emptying and have anti-inflammatory effects. Try ginger chews, ginger tea, or ginger ale made with real ginger. Some studies, however, report inconsistent or negligible effects against motion sickness specifically, so individual results may vary.
- Dry, Starchy Foods: Crackers, toast, and pretzels are excellent choices. They are low in odor and help absorb excess stomach acid.
- The BRAT Diet: This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods are easy on the digestive system, making them ideal for short-term symptom management.
- Plain Protein: Lean protein like plain chicken, turkey, or baked tofu can be more effective than carbohydrates at suppressing motion sickness symptoms, according to some research.
- Hydrating Liquids: Sipping cold water, clear broths, or herbal teas (like peppermint or chamomile) throughout your journey helps you stay hydrated without upsetting your stomach. Avoid gulping large amounts at once.
Foods and Drinks to Avoid
Just as some foods can help, others can make matters significantly worse. These include items that are difficult to digest, increase stomach acid, or cause bloating.
- Heavy, Greasy, or Fried Foods: These foods, such as burgers and fries, take longer to digest and can sit heavily in your stomach, increasing the risk of nausea.
- Spicy Foods: Spices can irritate the stomach lining and increase acid production, which is a major contributor to feeling sick.
- Caffeine and Alcohol: Both can cause dehydration and irritate the stomach. Caffeine can also stimulate the nervous system, potentially increasing sensitivity to motion.
- Sugary Foods and Drinks: Candy, pastries, and soda can cause blood sugar levels to spike and crash, leading to lightheadedness and a worse feeling of nausea.
- Strong-Smelling Foods: Your sense of smell can be heightened when you feel ill. Avoid pungent foods like garlic, onion, and certain fish, as their odors can trigger or worsen nausea.
Comparison of Best vs. Worst Foods for Motion Sickness
| Best Foods | Worst Foods |
|---|---|
| Bland Crackers or Pretzels | Greasy Fast Food |
| Ginger Tea or Chews | Spicy Curries or Sauces |
| Plain Toast or Rice | Heavy, Creamy Pasta |
| Lean Protein (e.g., grilled chicken) | Red Meat |
| Bananas and Applesauce | High-Sugar Pastries and Soda |
| Cold Water, Peppermint Tea | Alcohol and Coffee |
Strategic Eating Tips for Travel
Beyond choosing the right foods, adopting smart eating habits can further improve your comfort while traveling.
- Don't skip meals entirely: An empty stomach can leave you with nothing to buffer stomach acid, which can heighten nausea.
- Eat small, frequent meals: Instead of one large meal, graze on small, light snacks every couple of hours. This keeps your stomach settled without overwhelming it.
- Stay hydrated, but sip slowly: Dehydration can worsen motion sickness. Sip water or clear beverages slowly throughout the journey, rather than drinking large amounts at once.
- Listen to your body: Pay attention to which foods feel best for you. Some people tolerate certain foods better than others, so trial and error can be helpful.
- Eat cold foods: Cold foods often have less odor than hot foods, which can be a relief if smells trigger your nausea.
Other Helpful Non-Dietary Tips
While your diet is a powerful tool, other strategies can help prevent and manage motion sickness:
- Look at the horizon: Fixating your gaze on a stable point in the distance helps to re-sync the visual and vestibular signals in your brain.
- Get fresh air: Increasing air circulation can alleviate symptoms. Open a window or use air vents in the vehicle.
- Use acupressure wristbands: Some find these provide relief by applying pressure to a specific point on the wrist, though evidence varies.
- Avoid reading: Reading a book or looking at a screen in a moving vehicle worsens the sensory mismatch.
Conclusion
In conclusion, the idea that fasting is the best way to handle motion sickness is a misconception. A strategic approach to eating, focusing on light, bland, and easy-to-digest foods, can actively help manage and even prevent symptoms. By incorporating foods like ginger, crackers, and lean protein, while avoiding heavy, fatty, and sugary items, travelers can significantly improve their comfort. The combination of smart nutrition and practical non-dietary tips can make a significant difference, turning a potentially unpleasant journey into a much more manageable one. For more information on health during travel, visit the Centers for Disease Control and Prevention's recommendations on Traveler's Health.
