Is Salt Good or Bad for Nausea?: The Surprising Truth

October 16, 2025 •

4 min read

According to a survey mentioned by Action on Salt, a large percentage of consumers believe sea salt is lower in sodium than table salt, showcasing widespread confusion about salt's effects. This confusion extends to whether is salt good or bad for nausea, a question with a surprisingly complex answer depending on context.

Quick Summary

Consuming small amounts of salt in bland foods or electrolyte drinks can aid rehydration and settle the stomach during nausea. Conversely, high-salt processed foods can worsen symptoms by causing dehydration and irritating the stomach.

Key Points

Context is Crucial: The effect of salt on nausea depends on the type, amount, and the cause of the sickness; it is not simply good or bad.
Replenish Electrolytes: Small amounts of salt from sources like clear broths or sports drinks can help rehydrate the body and restore electrolytes lost during vomiting.
Stick to Bland Foods: Mildly salty, bland items like crackers and toast are easy to digest and can help settle an upset stomach without strong flavors or odors.
Avoid Processed Salt: Excessive salt from processed, fatty, and greasy foods can worsen nausea by causing dehydration and irritating the stomach lining.
Prioritize Hydration: Focus on sipping clear, cold fluids with or without electrolytes, and avoid overconsuming salt, which can have the opposite effect.
Watch for Triggers: Be mindful of strong food smells, as they can sometimes be a trigger for nausea.
Seek Medical Advice: Consult a doctor if nausea is persistent, severe, or accompanied by other concerning symptoms like fever or severe pain.

The Dual Nature of Salt and Nausea

When nausea strikes, many people reach for a box of saltine crackers, instinctively craving a mild, salty flavor. The common wisdom is that bland, salty foods can help settle a queasy stomach. However, other advice warns against high-sodium processed foods, citing potential dehydration and irritation. The truth is that salt's effect on nausea is not a simple matter of 'good' or 'bad' but is highly dependent on the type of salt consumed, the quantity, and the underlying cause of the nausea itself. The key lies in understanding the difference between helpful electrolyte replenishment and harmful overconsumption of processed sodium.

When Salt Can Help: Electrolyte Balance and Bland Foods

After bouts of vomiting, the body loses essential fluids and electrolytes, including sodium. This can contribute to further feelings of weakness and nausea. Replenishing these lost minerals is crucial for recovery. For this reason, mild, salty liquids and foods can be beneficial. Sports drinks or oral rehydration solutions are specifically designed to restore this balance of electrolytes and fluids.

Crackers and Toast: Bland, dry, and mildly salty foods like saltine crackers or dry toast are often recommended because they are easily digested and don't have strong odors or tastes that could trigger more nausea. The small amount of salt can help replenish lost sodium without overwhelming the digestive system.
Clear Broths: Chicken or vegetable broths are excellent for providing a source of easily digestible nutrients, fluid, and salt when a full meal is too much. They help rehydrate the body while offering a gentle dose of sodium.
Low Sodium: In rare cases, a person suffering from hyponatremia (abnormally low sodium levels) may experience nausea and other symptoms. In such instances, a controlled increase in sodium, under medical supervision, is necessary to resolve the issue.

The Downsides of Excess Salt Intake During Nausea

While a little salt can be helpful, excessive salt intake, especially from highly processed sources, can exacerbate nausea. This is primarily due to dehydration and digestive irritation.

Dehydration Risk: Too much salt forces the body to pull water from its cells to maintain proper fluid balance, a process that can lead to dehydration. Dehydration itself is a major cause of nausea and can worsen existing symptoms. Highly processed foods, like salty chips, packaged meats, and canned soups, contain very high levels of sodium that can contribute to this problem.
Irritation of the Stomach Lining: Large quantities of salt can irritate the stomach lining, leading to increased discomfort and potentially triggering more nausea. Greasy, fatty, and high-salt processed foods are particularly difficult for a sensitive stomach to digest and should be avoided.
Strong Odors: Many high-salt foods, particularly when cooked, have strong odors that can be a trigger for individuals sensitive to smells when nauseous. The smell of fast-food burgers or fried foods can be particularly off-putting.

Salt Intake: Good vs. Bad Choices for Nausea


Aspect	Beneficial Salt Intake for Nausea	Harmful Salt Intake for Nausea
Source	Plain, bland crackers, dry toast, clear broths, sports drinks	Processed snacks (chips), greasy fast food, canned soups, processed meats
Quantity	Small, moderate amounts integrated into a bland diet	High, excessive amounts typically found in convenience foods
Effect	Replenishes lost electrolytes and fluids, settles the stomach	Causes dehydration, irritates stomach lining, overwhelms digestive system
Flavor	Mild, non-overpowering	Strong, intense flavors and odors that can trigger symptoms
Goal	Aid recovery, maintain hydration, and nutrition	Satisfy cravings, potentially worsening existing symptoms

How to Use Salt Effectively for Nausea Relief

When you feel nauseous, the goal is to use salt as a tool for recovery, not as a primary treatment. Here are some strategies:

Choose Bland: Stick to plain, bland, and mildly salty options. This means crackers, toast, or rice rather than a high-sodium bag of chips.
Sip, Don't Gulp: When drinking electrolyte-enhanced beverages or broth, take small, slow sips to avoid overwhelming your stomach.
Consider a Rinse: If a bad taste in your mouth is contributing to nausea, MedlinePlus suggests rinsing with a solution of baking soda, salt, and warm water. Remember to spit it out afterward.
Listen to Your Body: Pay close attention to how different foods affect you. If a particular salty food makes you feel worse, stop eating it. Everyone's triggers are different.

Alternatives to Consider

If salty foods are not helping or if you find yourself sensitive to them, other options are available for managing nausea. Sticking to a BRAT diet (Bananas, Rice, Applesauce, Toast) is a long-standing recommendation for digestive upset. Other helpful choices include:

Ginger: Well-regarded for its anti-nausea properties, ginger can be consumed as ginger tea, ginger chews, or ginger ale (preferably with real ginger).
Mint: Peppermint tea or mints can help settle the stomach.
Clear, Cold Fluids: Sipping clear, cold fluids like water, electrolyte drinks, or ginger ale can help keep you hydrated and may be more tolerable than warm drinks.

When to Seek Medical Advice

While many cases of nausea can be managed with home care, there are times when you should consult a doctor. Seek medical attention if:

Nausea and vomiting persist for more than a day or two.
You cannot keep any fluids down.
Symptoms are accompanied by severe abdominal pain, fever, or dizziness.
You suspect your sodium intake is imbalanced due to an underlying condition.

Conclusion: Moderation is Key

The question, is salt good or bad for nausea, has no simple yes or no answer. Mildly salty, bland foods and electrolyte solutions can aid in recovery by replenishing lost minerals and settling the stomach. However, excessive salt, particularly from processed and greasy sources, can aggravate symptoms by causing dehydration and digestive irritation. The key is moderation and focusing on the right kind of salt intake. By choosing bland options and ensuring proper hydration, you can leverage the benefits of salt for nausea relief while avoiding its negative effects. For persistent or severe symptoms, consulting a healthcare provider is the best course of action.

For more information on managing nausea and vomiting, consult the resources at MedlinePlus.

Frequently Asked Questions

Yes, saltine crackers are often recommended for nausea because they are bland, dry, and easy to digest. Their mild salt content can also help replenish a small amount of lost sodium.

Drinking plain, highly salty water is not recommended as it can worsen dehydration and upset the stomach. A better choice is to sip on an oral rehydration solution or a sports drink, which has a carefully balanced ratio of sodium and other electrolytes.

Excessive salt can cause dehydration by pulling water out of your cells. The high concentration can also irritate the stomach lining, and greasy, processed high-salt foods are difficult to digest, all of which can contribute to nausea.

From a nutritional standpoint for nausea, there is no significant difference between table salt and sea salt, as both contain sodium chloride. The focus should be on the overall amount of sodium and the type of food, not the salt's source.

The best salty options are bland and mild, such as saltine crackers, dry toast, and clear chicken or vegetable broths. These are easier to digest and less likely to trigger more irritation.

You do not need to avoid all salt. In fact, a little can be beneficial, especially if you have been vomiting and need to replace electrolytes. The key is to avoid excess salt found in processed, greasy, and junk foods.

Yes, MedlinePlus suggests rinsing your mouth with a solution of baking soda, salt, and warm water to remove a bad taste that might be contributing to nausea. Remember to spit the solution out and not swallow it.