How do you get rid of nausea on a low carb diet?

October 12, 2025 •

8 min read

According to Healthline, the unpleasant sensation of nausea is a common symptom of the “keto flu,” affecting many people as their bodies adjust to a low-carb, high-fat diet. Knowing how do you get rid of nausea on a low carb diet is crucial for a smooth transition and long-term success.

Quick Summary

Managing low-carb nausea involves rehydrating with electrolytes, eating smaller meals, and consuming soothing foods. Gradually transitioning and ensuring adequate mineral intake can prevent symptoms like headaches, fatigue, and digestive upset during metabolic adaptation.

Key Points

Replenish Electrolytes: Low-carb diets cause rapid loss of sodium, potassium, and magnesium; replenishing them with broth, salt, and supplements is crucial for nausea relief.
Stay Hydrated: Increased water excretion and dehydration are major factors, so consistent intake of fluids is essential.
Go Gradual: Easing into the diet over a week or two can significantly reduce the severity of initial side effects like nausea.
Utilize Soothing Foods: When feeling queasy, opt for bland, easy-to-digest, and nausea-soothing options like ginger tea, broth, and chilled avocado.
Adjust Fat Intake: If concentrated fats cause discomfort, reduce them temporarily or spread them out throughout the day to ease your digestive system's transition.
Rest and Lighten Exercise: The body needs energy to adapt, so prioritize rest and stick to light activities like walking during the initial phase.

Why Nausea Occurs on a Low-Carb Diet

When you drastically reduce your carbohydrate intake, your body undergoes significant metabolic changes. It shifts from primarily burning glucose (sugar) for fuel to burning fat, a process known as ketosis. This transition period is often referred to as the "keto flu" and can trigger a variety of flu-like symptoms, with nausea being one of the most common. Understanding the root causes of this discomfort is the first step toward finding relief.

The Role of Electrolyte Imbalance

One of the main reasons for nausea is a rapid depletion of electrolytes. When you cut carbs, your insulin levels drop, signaling your kidneys to flush out excess water. Unfortunately, this also flushes out critical minerals like sodium, potassium, and magnesium. An imbalance of these electrolytes can lead to a cascade of symptoms, including headaches, muscle cramps, and, most notably, nausea. Plain water alone is often not enough to replenish these lost minerals, which is why focusing on electrolyte intake is key.

Dehydration from Glycogen Loss

Carbohydrates are stored in your body as glycogen, which binds to large amounts of water. As you deplete your glycogen stores, your body releases this water, leading to increased urination and potential dehydration. Dehydration is a well-known cause of nausea, and on a low-carb diet, it can happen much faster than you expect. This is why hydration, beyond just drinking water, is a crucial part of managing symptoms.

Digestive Adaptation to Higher Fats

For many people, a low-carb diet means a significant increase in dietary fat intake. The digestive system, particularly the gallbladder, may need time to adapt to this change. Introducing a large amount of fat too quickly, especially from concentrated sources like MCT oil, can overload the system and cause digestive upset, cramps, and nausea. Some fat sources are tolerated better than others, so paying attention to how your body reacts to different types of fat is important.

Practical Steps to Get Rid of Low-Carb Nausea

Once you know the potential causes, you can take targeted actions to alleviate your symptoms and feel better quickly.

Prioritize Electrolyte Replenishment

This is arguably the most critical step. Since sodium, potassium, and magnesium are rapidly lost, you must actively replenish them. You can do this by:

Adding more salt to your food: Be liberal with salting your meals, especially in the initial stages.
Sipping on bone broth: This is a great, comforting source of sodium and other minerals.
Consuming electrolyte-rich foods: Include avocado, leafy greens, and nuts in your diet.
Using a sugar-free electrolyte supplement: Look for mixes that are free of sugar and artificial sweeteners.

Stay Adequately Hydrated

While electrolytes are key, so is water. Drink plenty of fluids throughout the day, not just when you feel thirsty, to combat dehydration. If you've been vomiting or have diarrhea, this is even more crucial to replace lost fluids.

Adjust Your Meal Timing and Size

Instead of eating three large meals, try eating smaller, more frequent meals. This can be easier on your digestive system and prevent a feeling of fullness that can trigger nausea. Pay attention to your body's hunger cues and eat when you feel ready.

Try Natural Nausea Soothers

Certain foods and beverages are known to calm an upset stomach naturally:

Ginger: Ginger tea, ginger biscuits, or crystallized ginger can be very effective.
Herbal Tea: Peppermint or chamomile tea can also provide comfort.
Cool Foods: If the smell of cooked food bothers you, opt for cold options like chilled avocado or a simple salad.

Manage Your Fat Intake

If you suspect too much fat is the issue, especially at once, consider scaling back temporarily. If you use MCT oil, start with a very small dose (1-2 teaspoons) and increase slowly as your tolerance improves. Choosing a variety of fat sources, like olive oil over large amounts of coconut oil, may also help.

Preventing Low-Carb Nausea from the Start

For those just beginning a low-carb diet, a proactive approach can help minimize or even prevent nausea altogether.

Transition Gradually

Don't go from a high-carb diet to a very-low-carb diet overnight. Instead, slowly reduce your carb intake over one to two weeks. This gives your body a chance to adapt without shocking the system, reducing the intensity of "keto flu" symptoms.

Don't Skimp on Calories

Ensure you are eating enough overall calories, with a focus on healthy fats and protein. A low-carb, low-fat diet can feel like starvation and will exacerbate feelings of fatigue and nausea. Your body needs fuel to make the switch, so eat until you are satisfied.

Avoid Strenuous Exercise Initially

While exercise is important, intense workouts during the first week or two of a low-carb diet can be too much for your body while it's adapting. Opt for lighter activities like walking or yoga until your energy levels stabilize.

Comparison: Remedies for Low-Carb Nausea


Symptom/Cause	Recommended Remedy	Low-Carb Food Examples
Dehydration	Sip water constantly, especially with added electrolytes.	Bone broth, water with added salt, sugar-free electrolyte mixes.
Electrolyte Imbalance	Increase intake of sodium, potassium, and magnesium.	Salted foods, avocados, leafy greens (spinach, kale), nuts and seeds.
Digestive Issues from Fat	Eat smaller, more frequent meals; reduce MCT oil initially; try simpler fats.	Plain scrambled eggs, chilled avocado, leafy green salads with olive oil dressing.
Carb Withdrawal (Keto Flu)	Rest, stay hydrated, and focus on balanced nutrient intake.	As above, plus rest and light activity like walking.
General Upset Stomach	Consume soothing foods and drinks; avoid strong odors.	Ginger tea, peppermint tea, ice chips, broth, cold protein shakes.

A List of Low-Carb Foods for Nausea

When your stomach feels queasy, reaching for the right foods can make a big difference. Focus on bland, easy-to-digest options.

Bone Broth: Rich in sodium and minerals, it's hydrating and very easy on the stomach.
Avocado: Chilled avocado with a sprinkle of salt is a nutrient-dense, easy-to-tolerate food.
Plain Scrambled Eggs: A simple, protein-rich option that is often well-tolerated.
Chilled Protein Shake: If you have a good quality, low-carb protein powder, a cold shake can be a good way to get calories and protein without solids.
Leafy Greens: Foods like spinach and kale are great sources of potassium and magnesium and can be added to broths or lightly sautéed.
Ice Chips: Sucking on ice chips can help with hydration and provide some relief if you are sensitive to even liquids.
Keto Crackers: Simple, low-carb crackers made from seeds and nuts can provide a bland, crunchy texture that sometimes helps.

Conclusion

Experiencing nausea on a low-carb diet is a common and typically temporary side effect of the body adapting to a new metabolic state. The key to relief lies in addressing the core issues of electrolyte imbalance and dehydration through proper hydration, consistent electrolyte intake, and smart food choices. By transitioning gradually and listening to your body's signals, you can overcome this hurdle and enjoy the benefits of your new eating plan without unnecessary discomfort. If symptoms persist or are severe, it is always best to consult a healthcare professional to rule out other issues.

For more detailed information on managing the "keto flu" and its symptoms, consult reputable health resources like Healthline's guide: The Keto Flu: Symptoms and How to Get Rid of It.

Keypoints

Electrolyte Replenishment is Crucial: Nausea is often caused by the flushing of electrolytes like sodium, potassium, and magnesium. Replenish them with bone broth, salted foods, and supplements.
Stay Well-Hydrated: Drink plenty of water throughout the day to counteract the increased fluid loss common in the early stages of a low-carb diet.
Start Slowly: Gradually reducing carbohydrate intake, rather than making a sudden switch, can help minimize the shock to your system and reduce "keto flu" symptoms.
Opt for Soothing Foods: When nauseous, stick to bland, easy-to-digest low-carb foods like bone broth, ginger tea, and chilled avocado.
Adjust Your Fat Intake: If you're new to the diet, introduce higher-fat foods gradually, especially concentrated fats like MCT oil, to avoid digestive upset.

Faqs

Q: What is the main cause of nausea on a low-carb diet? A: The main causes are electrolyte imbalance and dehydration, which happen as your body sheds water and minerals during the metabolic switch from burning carbs to burning fat.

Q: How can I replenish my electrolytes without sugary drinks? A: You can use sugar-free electrolyte supplements, add extra salt to your meals, and consume mineral-rich low-carb foods like avocados, spinach, and bone broth.

Q: Is ginger a good remedy for low-carb nausea? A: Yes, ginger has been a traditional remedy for nausea and is a good low-carb option. You can drink ginger tea or use crystallized ginger to help soothe your stomach.

Q: How can I prevent nausea when first starting a low-carb diet? A: Start by transitioning gradually, rather than drastically cutting carbs. Ensure you are getting enough electrolytes and calories from healthy fats and protein, and avoid intense exercise during the initial adjustment phase.

Q: Should I eat more fat when I feel nauseous on a low-carb diet? A: Not necessarily. If increased fat intake, particularly from concentrated sources like MCT oil, is the cause, you should reduce it temporarily. Focus on easily digestible fats and overall calorie intake from a variety of sources.

Q: What are some low-carb foods that are gentle on the stomach? A: Good options include bone broth, scrambled eggs, chilled avocado, and leafy greens. These foods are less likely to aggravate an already upset stomach.

Q: When should I be concerned and see a doctor? A: While low-carb nausea is usually temporary, you should consult a healthcare professional if you experience severe or persistent vomiting, fever, or if symptoms don't improve after a few weeks.

Citations

Healthline: The Keto Flu: Symptoms and How to Get Rid of It.
Health Central: What Is the Keto Flu?
Everyday Health: Dizzy on Keto? It Could Be a Keto Diet Side Effect.
Keto Hope Foundation: Sick Day Survival Guide: Keto Hacks for a Safer Illness.
Healthgrades: Keto Flu Symptoms, Remedies, and Prevention.
Trifecta: How to Avoid Keto Flu: 8 Proven Remedies to Try.
Medical News Today: Keto flu: What it is, symptoms, and home remedies.
paleoleap: 5 Things to Know about Water, Hydration, and Electrolytes on Keto.
Ultima Replenisher: How to Get Electrolytes on Keto: 7 Easy and Effective Ways.
Verywell Health: Keto Flu: Symptoms and How to Find Relief.
Intermountain Health: Beware the Keto Flu.
Healthline: The 14 Best Foods to Eat When You're Nauseous.
Verywell Health: The 8 Best Food Types to Eat When You're Nauseous.
Quora: I went on the keto diet and the entire time I was on it I felt nauseated, is that normal?.
VCU Massey Comprehensive Cancer Center: Nausea and Vomiting.

Frequently Asked Questions

The main cause is the body's adaptation to a new fuel source (fat instead of carbs), leading to what's known as the 'keto flu.' The primary physiological reasons are electrolyte imbalance and dehydration caused by increased fluid excretion.

You can use sugar-free electrolyte supplements, add extra salt to your meals, and consume mineral-rich low-carb foods like avocados, spinach, and bone broth. Broth is a particularly good and comforting option.

Yes, ginger has been a traditional remedy for nausea and is a good low-carb option. You can drink ginger tea, chew on crystallized ginger, or incorporate it into your cooking to help soothe your stomach.

To prevent nausea, transition into the diet gradually instead of cutting carbs drastically. Also, ensure you are getting enough electrolytes, eat until you are satisfied with healthy fats and protein, and avoid strenuous exercise in the beginning.

It depends. If your nausea is due to an overabundance of fat, especially concentrated MCT oil, you should reduce it temporarily. If it's a calorie issue, focus on easily digestible fats. Pay attention to how your body reacts to different fat types.

Good options include bone broth, simple scrambled eggs, chilled avocado, leafy greens, and sugar-free gelatin. These foods are less likely to aggravate an already upset stomach and provide essential nutrients.

While low-carb nausea is usually temporary, you should consult a healthcare professional if you experience severe or persistent vomiting, fever, or if symptoms don't improve after a few weeks. It is important to rule out other underlying issues.