Motion sickness is an unpleasant condition triggered by a conflict between what your eyes see and what your inner ear senses, leading to feelings of nausea and dizziness. While medications offer a solution, nutritional choices are a powerful and natural tool for prevention and relief. The right foods can soothe the digestive system, while the wrong ones can exacerbate symptoms. A strategic approach to eating before and during travel can make a significant difference in your comfort level.
The Best Foods to Settle Your Stomach
Choosing the right foods is crucial for keeping motion sickness at bay. The goal is to consume items that are easy to digest, low in fat, and have a mild flavor profile.
The Power of Ginger
Ginger is a traditional and scientifically-backed remedy for nausea. Its active compounds, gingerols and shogaols, are believed to interact with the central nervous system and stomach to calm symptoms. Studies have shown that ginger can be as effective as some anti-nausea medications for certain types of nausea and may help speed up gastric emptying.
Ways to consume ginger:
- Ginger Tea: Steep fresh, sliced ginger in hot water. Sip slowly, as drinking too quickly can sometimes worsen nausea.
- Ginger Candies or Chews: Crystallized ginger or ginger chews are portable and effective.
- Ginger Ale: Opt for varieties made with real ginger, not just artificial flavoring.
Bland and Starchy Foods
Plain, starchy foods are easy for a queasy stomach to handle and can help absorb excess stomach acid. They also don't have strong odors, which can be a trigger for some individuals. The classic BRAT diet (bananas, rice, applesauce, toast) is a starting point for a reason.
Good options include:
- Saltine Crackers and Pretzels: These are excellent for snacking throughout the journey.
- Bananas: Easy to digest and rich in potassium, which can be depleted by vomiting.
- Plain Toast or Rice Cakes: Simple carbohydrates that provide energy without upsetting your stomach.
- Oatmeal: A warm, comforting, and easy-to-digest meal.
Light and Hydrating Options
Dehydration can worsen motion sickness, so staying hydrated is key. Cold, clear liquids are often best tolerated.
Hydration strategies:
- Water: The best and simplest source of hydration. Sip cool water regularly.
- Coconut Water: Provides electrolytes to replace those lost from vomiting.
- Clear Broths: Chicken or vegetable broth can replenish fluids and salt, and is a good source of nutrients.
- Herbal Teas: Besides ginger, peppermint tea can also be soothing for an upset stomach.
Foods and Drinks to Avoid
Just as important as what you eat is what you avoid. Certain foods are known to irritate the digestive system or are simply harder to digest, making motion sickness worse.
Greasy, Spicy, and Heavy Foods
These types of foods can slow down digestion and put extra strain on your stomach, increasing the likelihood of discomfort.
Common culprits include:
- Fried and Greasy Foods: Heavy on the stomach and difficult to process.
- Spicy Dishes: Can irritate the stomach lining and trigger acid production.
- Rich, Creamy Sauces and Dairy: Can be hard to digest, especially during a turbulent journey.
- Red Meat: Takes longer to digest than leaner proteins.
High-Sugar and Acidic Items
Foods and drinks with high sugar or acid content can cause blood sugar fluctuations and irritate the stomach.
Items to limit or avoid:
- Sugary Snacks and Candies: Can lead to rapid blood sugar spikes and crashes.
- Acidic Fruits and Juices: Citrus fruits like oranges and grapefruit are highly acidic and may worsen nausea.
- Carbonated Beverages: Can cause bloating and gas, adding to stomach discomfort.
- Caffeine and Alcohol: Both can cause dehydration and irritate the stomach lining.
Your Pre-Travel and In-Transit Diet Plan
Eating properly doesn't just apply to during the trip; preparation is key. Avoid the myth that traveling on an empty stomach is best; an empty stomach can actually increase nausea.
Dietary Strategy Checklist:
- Before You Go: Eat a light, bland meal about one to two hours before your journey. This could be a banana, some toast, or a bowl of oatmeal. This prevents an empty stomach from churning.
- On the Road/Water/Air: Nibble on small, frequent snacks rather than eating large meals. Keep a stash of dry crackers, pretzels, or nuts with you. Sip cool water or herbal tea throughout the trip to stay hydrated.
- For Long Journeys: If you need a more substantial meal, opt for plain chicken or fish with rice and steamed vegetables. Choose cold foods, as their milder scent is less likely to trigger nausea.
Comparison of Food Choices for Motion Sickness
| Feature | Best Choices | Worst Choices |
|---|---|---|
| Digestion | Easy to digest, bland | Hard to digest, greasy, heavy |
| Flavor/Odor | Mild, non-pungent | Strong, spicy, pungent |
| Food Examples | Ginger, bananas, crackers, toast, rice, baked chicken, plain yogurt | Fried foods, burgers, spicy curries, creamy soups, fatty red meat |
| Beverage Examples | Water, ginger tea, clear broth, coconut water | Alcohol, coffee, sugary sodas, acidic citrus juices |
| Meal Timing | Small, frequent snacks; light meal before travel | Large, heavy meals; empty stomach |
Conclusion
For those who suffer from motion sickness, a well-planned nutritional strategy can be a game-changer. By incorporating proven remedies like ginger and focusing on bland, easy-to-digest foods, you can significantly reduce the severity of symptoms. Avoiding trigger foods—like greasy, spicy, and high-sugar items—is equally important. Remember to stay hydrated with clear, cool liquids and eat small, frequent meals to keep your stomach settled. By paying attention to what you eat, you can make your next travel experience much more enjoyable and comfortable. For persistent or severe cases of motion sickness, consulting a healthcare provider is always recommended.
Further Reading
- Motion Sickness: What It Is, Causes, Symptoms & Treatment - Provides a comprehensive overview of motion sickness and its management.
