Is it better to eat or not eat when feeling nauseous? Finding the right nutrition diet

October 7, 2025 •

4 min read

Approximately 50% of adults experience nausea at some point each year. When a wave of sickness hits, a primary concern is figuring out if it's better to eat or not eat when feeling nauseous. The answer often depends on the severity and cause of your symptoms, but staying properly hydrated and introducing certain bland foods can often help settle the stomach rather than leaving it empty.

Quick Summary

The decision to eat while nauseous depends on symptom severity, but staying hydrated with clear liquids is crucial. If tolerated, introduce small, frequent portions of bland, low-fat foods to help prevent an empty stomach from worsening the feeling. Avoid heavy, greasy, spicy, or strong-smelling foods to minimize digestive irritation and discomfort.

Key Points

Start with Clear Liquids: If actively vomiting, give your stomach a rest and begin rehydrating with small, slow sips of clear fluids like water or broth after episodes subside.
Address an Empty Stomach: For some, an empty stomach can exacerbate nausea; introducing small, frequent portions of bland food can help settle it.
Choose Bland, Easy-to-Digest Foods: Stick to simple, non-irritating options like the BRAT diet (bananas, rice, applesauce, toast), crackers, or plain boiled potatoes.
Avoid Triggering Foods: Stay away from greasy, spicy, high-fat, high-sugar, and strong-smelling foods that can worsen stomach upset.
Use Soothing Remedies: Natural options like ginger (tea or candy) or peppermint (tea or oil) can provide relief from nausea for many.
Listen to Your Body: Pay close attention to how your body reacts to food and drink, as individual tolerance varies. Gradually reintroduce foods as symptoms improve.
Seek Medical Advice if Needed: If nausea is severe, persistent, or accompanied by other worrying symptoms, contact a healthcare professional.

The Initial Phase: When to Hold Off on Solids

For those experiencing severe nausea accompanied by vomiting, giving your stomach a rest is the recommended first step. If you are actively vomiting, medical experts advise waiting for a couple of hours after the last episode before attempting to consume anything. During this time, the focus should be on gentle rehydration to prevent dehydration, which can worsen nausea. Small sips of clear fluids, such as water, weak tea, or clear broth, can help replenish lost electrolytes and settle the stomach. Sipping slowly is key, as consuming too much at once can trigger more vomiting.

The Benefits of Eating (Carefully) When Nauseous

For many people, an empty stomach can actually make nausea worse by allowing stomach acid to build up and cause irritation. Once vomiting has stopped and your stomach feels slightly calmer, introducing small amounts of food can be beneficial. The goal is to provide your body with fuel to function and aid recovery without overwhelming your digestive system. Starting with bland, easy-to-digest carbohydrates can help absorb stomach acids and provide a gentle source of energy. The key is to start with a very small portion, wait to see how your body reacts, and only continue if you feel comfortable.

The Best Foods to Eat: A Guided Approach

When your appetite returns, follow a cautious approach with bland, low-fat foods that are easy on the stomach. The well-known BRAT diet provides an excellent starting point, but other options can be incorporated as you feel better.

BRAT Diet: This classic acronym stands for Bananas, Rice, Applesauce, and Toast. These starchy, low-fiber foods are gentle on the digestive system.
Dry, Starchy Foods: Saltine crackers, pretzels, and plain cereals are simple options that can help settle your stomach, especially when eaten right after waking up.
Clear Broths: Chicken or vegetable broth provides essential fluids and electrolytes without heavy solids.
Protein-Rich Foods: When you can tolerate them, bland protein sources like baked or broiled skinless chicken, hard-boiled eggs, or low-fat Greek yogurt can help maintain your energy.
Cold Foods: Many people find that cold or room-temperature foods are easier to stomach, as they have less odor, which can be a nausea trigger. Options include popsicles, Jell-O, or chilled fruit like watermelon.

What to Drink for Nausea and Hydration

Hydration is paramount, as nausea and vomiting can quickly lead to dehydration. Continue to sip fluids slowly throughout the day, even after you start eating. Good choices include:

Water
Clear, Flat Sodas (e.g., ginger ale, Sprite) to replace lost fluids and sugar.
Herbal Teas (e.g., ginger, peppermint, chamomile) for their soothing properties.
Electrolyte Drinks (e.g., sports drinks) to replenish vital minerals lost through vomiting.

Foods and Drinks to Avoid

To avoid worsening your symptoms, steer clear of the following foods and beverages until your stomach has fully recovered:

Greasy and Fried Foods: These are difficult to digest and can irritate the stomach lining.
Spicy and Acidic Foods: Things like hot sauce, citrus fruits, and tomato products can worsen stomach upset.
High-Sugar Foods: Sugary drinks and pastries can exacerbate nausea.
Heavy Dairy: Full-fat dairy products can be hard to digest.
Caffeine and Alcohol: Both can contribute to dehydration and further irritate your digestive system.

Beyond Diet: Other Remedies for Nausea Relief

In addition to dietary adjustments, several other home remedies can help alleviate nausea:

Ginger: This root is a well-researched natural remedy for nausea. It can be consumed as tea, in candies, or as a supplement.
Peppermint: The scent of peppermint oil or sipping peppermint tea can have a calming effect on stomach muscles.
Acupressure: Applying pressure to the P6 point on your inner wrist is a traditional Chinese medicine technique that may help reduce nausea symptoms.
Fresh Air: Getting outside or simply opening a window can sometimes provide quick relief.
Deep Breathing: Slow, controlled breathing exercises can help calm the nervous system.

Eating While Nauseous: A Comparison


Aspect	Best Practice	Worst Practice
Solids	Introduce bland, starchy foods in small amounts after vomiting stops.	Forcing yourself to eat a full meal or heavy foods when symptoms are severe.
Liquids	Sip clear fluids slowly throughout the day to stay hydrated.	Gulping down large amounts of fluid, which can trigger vomiting.
Meal Frequency	Eat small, frequent snacks or meals every 1-2 hours to avoid an empty stomach.	Eating three large meals, which can overfill the stomach and worsen nausea.
Food Temperature	Opt for cool or room-temperature foods, as they have less odor.	Eating hot, strong-smelling foods that might trigger nausea.
Food Types	Choose bland options like crackers, rice, and toast.	Consuming greasy, spicy, high-fat, or acidic foods.

The Importance of Listening to Your Body

Ultimately, the best approach depends on your specific symptoms and how your body responds. For some, even the sight or smell of food is enough to worsen nausea, and waiting is the best course of action. For others, a slightly empty stomach is the trigger, and a handful of crackers provides relief. The best practice is to start with the mildest options—small sips of clear liquids—and gradually introduce bland, easy-to-digest solids as you feel better. If nausea is persistent, severe, or accompanied by other concerning symptoms, consult a healthcare provider to determine the underlying cause and ensure you receive appropriate care.

Frequently Asked Questions

The BRAT diet consists of bananas, rice, applesauce, and toast. These foods are bland, low in fiber, and easy to digest. While traditionally recommended, many experts now suggest adding more balanced, bland foods like lean protein and cooked vegetables as tolerated to avoid nutrient deficiencies over time.

In addition to water, consider sipping clear liquids such as weak herbal tea (like ginger or peppermint), clear broths, or flat, clear sodas like ginger ale. Electrolyte drinks can also help replenish minerals lost through vomiting.

An empty stomach can cause stomach acid to build up and churn, which can intensify the feeling of nausea. Eating small, frequent portions of bland foods can help absorb this acid and prevent your stomach from being completely empty.

While diet is not a cure, certain foods can help manage symptoms. Bland, starchy foods can help settle your stomach, while ginger is a well-known remedy for motion sickness. Avoiding heavy, greasy foods before and during travel is also recommended.

Yes, many people find cold foods easier to tolerate. This is because cold foods typically have less strong odors than hot, cooked foods, and strong smells can often trigger or worsen nausea.

Opt for bland, lean protein sources that are easy to digest, such as baked or broiled skinless chicken, tofu, hard-boiled eggs, or low-fat Greek yogurt. Avoid red meat and fried or heavily seasoned proteins.

You should contact a doctor if your nausea is severe, lasts more than a day or two, or is accompanied by other serious symptoms like high fever, severe abdominal pain, dizziness, or signs of severe dehydration. If you cannot keep any fluids down, seek medical care.