Why Certain Foods Worsen Motion Sickness
Motion sickness occurs when your brain receives conflicting signals from your inner ears (which sense motion) and your eyes (which perceive what's stationary). This sensory mismatch can trigger a variety of symptoms, most notably nausea. Your diet plays a significant role in managing these symptoms, as an already sensitive digestive system can be easily irritated by certain foods and drinks. The gut-brain axis, a two-way communication pathway, links your emotional and cognitive centers to your intestinal functions. When your stomach is upset, it sends signals to your brain that can amplify feelings of sickness. By avoiding items that are difficult to digest or that irritate the stomach lining, you can help calm this communication and alleviate symptoms.
The Top Culinary Culprits to Avoid
When planning a trip, or when symptoms first appear, it is wise to skip these food categories to give your digestive system the best chance to remain calm.
Heavy, Greasy, and Fried Foods
Fatty, greasy foods are one of the primary culprits for triggering motion sickness symptoms. Items like french fries, fried chicken, creamy pasta dishes, and burgers take a long time to digest. This slows gastric emptying, creating an uncomfortable feeling of fullness and increasing the risk of nausea. This heavy, "stuck" feeling in your stomach is the last thing you want while your body is already trying to adapt to new movements.
Spicy and Acidic Foods
While a spicy meal can be a delicious treat, it can be a disaster for a sensitive stomach during travel. The capsaicin in chili peppers can irritate the stomach lining and increase acid production, which exacerbates symptoms of nausea and acid reflux. Similarly, highly acidic foods like citrus fruits (oranges, lemons, grapefruit) and juices can irritate the stomach. Instead of soothing your system, these foods introduce more irritation, making your journey more uncomfortable.
Dairy Products
Rich and heavy dairy products such as milk, cheese, and creamy desserts can be difficult to digest for some people, especially those who are lactose intolerant. A study also showed that drinking milk or water had no effect on motion sickness symptoms for most people, but for those with lactose sensitivity, consuming dairy can cause bloating and digestive upset, intensifying nausea. When you're already feeling queasy, adding the heavy sensation of dairy is best avoided.
Foods with Strong Odors
Heightened sensitivity to smells is a common symptom of motion sickness. Pungent foods like garlic, onion, and some types of fish can be particularly triggering. The odor alone can be enough to set off a wave of nausea, so avoiding these items and steering clear of places where they are being cooked or served can be a crucial strategy.
High-Sugar Foods
Large amounts of sugar from candies, pastries, and sugary snacks can cause your blood sugar levels to spike and then crash. This rapid fluctuation can lead to lightheadedness and an increase in nausea. Instead of providing sustained energy, these snacks can make you feel worse. Low-sugar, bland snacks are a much better option.
Drinks to Avoid
Your beverage choices are just as important as your food selections. The wrong drink can cause dehydration, bloating, and increased acidity.
Carbonated Drinks
Sodas and other fizzy beverages cause gas and bloating, which can intensify the uncomfortable sensations of nausea and abdominal pressure. The bubbles add unnecessary pressure to your stomach, which is already sensitive during travel. It's better to stick with still, clear liquids.
Caffeinated Beverages
Caffeine can be problematic for two reasons: it is a stimulant that can increase your sensitivity to motion, and it is a diuretic that speeds up dehydration. Dehydration is known to worsen motion sickness symptoms. Moreover, caffeine increases stomach acidity, which is the last thing you need when trying to settle your stomach.
Alcohol
Consuming alcohol before or during travel is a major risk factor for worsening motion sickness. Alcohol dehydrates the body and impairs the brain's ability to process the sensory inputs correctly, intensifying all symptoms. It is best to abstain completely from alcoholic beverages when traveling to minimize the effects of motion sickness.
A Simple Comparison: Best vs. Worst Foods
| Category | Foods to Avoid (Worst for Motion Sickness) | Foods to Eat (Best for Motion Sickness) |
|---|---|---|
| Fats | Fried chicken, french fries, greasy burgers, heavy creamy sauces | Baked chicken, plain toast, crackers, pretzels |
| Spices | Curries, spicy sauces, chili | Bland foods with minimal seasoning |
| Acids | Citrus fruits (oranges, grapefruit), orange juice | Applesauce, bananas, rice |
| Sugar | Pastries, candy, sugary soda | Low-sugar snacks like nuts or whole grains |
| Dairy | Rich milk, heavy cheese, creamy dishes | Skim dairy products (if tolerated), lactose-free yogurt |
| Beverages | Alcohol, coffee, sugary soda, energy drinks | Still water, ginger ale, peppermint tea |
What to Eat Instead: The Safe Choices
Focus on bland, low-fat, and easily digestible foods. Plain crackers, pretzels, toast, rice, bananas, and applesauce are often recommended and referred to as the BRAT diet. Dry foods are especially good as they have minimal odor and can help settle the stomach. It is also important to stay hydrated by sipping still water or clear, cool beverages frequently, rather than gulping large amounts. For many, ginger in the form of tea, chews, or supplements is a proven remedy for nausea.
Conclusion: Navigating Your Diet for a Smoother Journey
Successfully managing motion sickness through your diet involves being proactive rather than reactive. By consciously avoiding heavy, spicy, and acidic foods, as well as trigger beverages like caffeine and alcohol, you can prevent symptoms from escalating. Opt for a regimen of light, bland meals and regular sips of water to keep your stomach settled and your body hydrated. Listening to your body and making smart dietary choices is one of the most effective, non-medicinal strategies for a more comfortable travel experience. For more detailed information on managing motion sickness and other travel-related health concerns, consider consulting authoritative sources like the Canadian Digestive Health Foundation.
Additional Considerations and Strategies
Beyond diet, other techniques can significantly impact your comfort. Sitting in a forward-facing seat with a view of the horizon can help correct the sensory mismatch causing motion sickness. Getting plenty of rest before traveling, avoiding smoking, and getting fresh air are also highly effective strategies. If non-dietary measures and adjustments are not sufficient, over-the-counter medications can also be used, but always consult a doctor before use, especially for children. Combining a mindful diet with these other preventative strategies offers a comprehensive approach to combating motion sickness and enjoying your travel to the fullest.
