Is Eating Sweets Good to Reduce Nausea? Separating Fact from Myth

January 6, 2026 •

4 min read

According to numerous health experts, overly sweet foods can actually worsen nausea for many people, especially after vomiting. While a small amount of sugar might seem comforting, this traditional remedy is often counterproductive, leading to further digestive distress.

Quick Summary

Overly sweet foods can cause rapid blood sugar fluctuations that may intensify nausea symptoms. Relying on bland, low-fat foods and proven remedies like ginger offers more effective, gentle relief for an upset stomach.

Key Points

Avoid Excessive Sugar: High-sugar foods can cause blood sugar spikes and crashes that often worsen feelings of nausea.
Embrace the Bland Diet: Opt for bland, starchy foods like crackers, toast, and rice to absorb stomach acid and soothe irritation.
Utilize Real Ginger: Authentic ginger, whether in tea, candy, or fresh form, contains compounds that effectively combat nausea by speeding stomach emptying.
Prioritize Hydration: Sip clear, cold fluids slowly throughout the day to prevent dehydration, which can compound nausea symptoms.
Small, Frequent Meals: Instead of large meals, eat smaller portions more often to prevent an empty or overly full stomach from triggering nausea.
Steer Clear of Triggers: Greasy, fried, spicy, and very sweet foods with strong odors are common culprits for triggering or worsening nausea.

The Surprising Truth About Sugar and Nausea

When faced with a churning stomach, many people instinctively reach for a candy or a sugary soda, following age-old folklore. However, modern medical advice and research suggest this approach can be problematic. While certain sugary items might provide a temporary distraction or a quick boost if your blood sugar is low, high amounts of refined sugar can trigger a cascade of events that ultimately aggravate nausea.

Why Sweets Can Worsen Nausea

Excessive sugar intake can negatively impact a sensitive digestive system in several ways:

Blood Sugar Fluctuations: A large dose of sugar causes a rapid increase in blood glucose. The body then releases insulin to bring the level down, which can lead to a 'crash' that makes you feel shaky, weak, and more nauseated.
Irritation of the Digestive Tract: For some people, especially those with conditions like dumping syndrome or IBS, a high-sugar meal can pull excess water into the intestines, causing bloating, gas, cramps, and diarrhea, all of which worsen nausea.
Digestive Delay: Rich, sweet, and fatty foods are often more difficult to digest. They sit in the stomach longer, increasing the likelihood of an upset feeling and delaying recovery.
Strong Odors: The smell of hot, sweet foods can be a powerful trigger for a queasy stomach. Many people find that cold or room-temperature bland foods are much more tolerable.

Better Dietary Alternatives for Nausea Relief

Instead of relying on sweets, several effective and gentle options can help settle your stomach. These foods are easier to digest and less likely to cause irritation:

Bland, Starchy Foods: Dry toast, saltine crackers, and plain rice can absorb excess stomach acid and provide a small amount of carbohydrate energy without strong flavors or smells.
Ginger: Ginger is a well-established natural remedy for nausea and vomiting, thanks to compounds like gingerol and shogaols.
- Sip ginger tea made from fresh grated ginger.
- Suck on ginger candies or lozenges, ensuring they contain real ginger.
- Chew on crystallized ginger.
Lemons and Sour Flavors: For some, the scent or taste of lemon can reduce nausea. Sniffing a freshly cut lemon, adding a squeeze to water, or sucking on a lemon drop can be helpful.
Hydrating Fluids: Sipping clear, cold liquids throughout the day is crucial for staying hydrated, especially after vomiting. Options include:
- Water (with a squeeze of lemon or mint)
- Clear broths or bouillon
- Popsicles or gelatin
- Flat ginger ale (check for real ginger and low sugar)
Small, Frequent Meals: An empty stomach can intensify nausea. Eating small portions every few hours keeps hunger at bay without overwhelming your digestive system.

Comparison Table: Sweets vs. Gentle Remedies


Feature	Overly Sweet Foods	Bland/Gentle Foods	Ginger	Lemon/Mint
Primary Effect	Rapid blood sugar fluctuations, digestive irritation.	Absorbs stomach acid, easy to digest.	Speeds stomach emptying, reduces nausea-causing signals.	Aromatherapy, mild flavor can calm stomach.
Effect on Nausea	Often worsens symptoms, creates a crash.	Soothes and settles the stomach.	Proven to effectively relieve various types of nausea.	Can provide temporary relief and distraction.
Best Used For	Only for very specific, medically advised situations (e.g., severe hypoglycemia).	Sustained intake during recovery, gentle on the system.	Proven remedy for morning sickness, chemotherapy, and motion sickness.	Quick comfort, fresh taste to mask unpleasant flavors.
Potential Downside	Can cause further stomach upset and energy crash.	Restrictive if followed for too long.	Large doses may cause heartburn in some.	Less effective for severe or persistent nausea.

Additional Tips for Managing Nausea

Stay Upright: After eating, rest in an upright position for at least an hour to aid digestion and prevent reflux.
Manage Smells: If cooking smells are a trigger, opt for cold foods or have someone else prepare your meals. Rinsing your mouth can also help.
Rest and Relaxation: Anxiety and stress can exacerbate nausea. Simple relaxation techniques, deep breathing, or distracting yourself with a movie can be beneficial.

Conclusion: When in Doubt, Opt for Bland

While a craving for sweets when you feel unwell is common, it's generally best to avoid high-sugar foods to manage nausea effectively. The potential for blood sugar spikes and digestive irritation often outweighs the temporary comfort. Instead, focus on bland, easy-to-digest foods and proven remedies like real ginger. This approach helps stabilize your system and provides more reliable relief. If nausea persists or is severe, it's always best to consult a healthcare professional to determine the underlying cause and the most appropriate treatment.

For more information on the science behind ginger's effects on nausea, you can read about its benefits at Johns Hopkins Medicine.

Frequently Asked Questions

Most commercial ginger ales contain very little real ginger and are loaded with sugar, which can upset your stomach further. For better relief, try flat ginger ale with real ginger or a ginger tea made from fresh root.

Excess sugar can cause your blood sugar to spike quickly. As your body releases insulin to regulate it, the resulting crash can make you feel weak, shaky, and nauseated. For those with digestive issues, it can also cause rapid gastric emptying, leading to cramping and diarrhea.

Yes, ginger-flavored candies and chews that contain real ginger can be effective for nausea relief, as the active compounds help settle the stomach. They are often recommended for morning sickness or motion sickness.

The best foods are bland, low-fat, and easy to digest. Examples include saltine crackers, plain toast, bananas, rice, applesauce, and clear broths.

The BRAT diet (bananas, rice, applesauce, toast) is sometimes considered too restrictive for modern recommendations, as it lacks vital nutrients. While its components are gentle, most health professionals suggest a slightly more varied bland diet for better nutrition during a brief illness.

Instead of sweets, try sucking on a lemon drop or a piece of peppermint candy. You can also rinse your mouth with a solution of baking soda, salt, and water to remove unpleasant tastes.

For some, a small amount of sugar may provide a quick burst of energy and can be easier to stomach than food when appetite is low. However, this is a short-term effect and doesn't address the root cause of nausea.