The Ultimate Nutrition Diet Guide: What Foods Relieve Nausea?

According to the University of California, Davis, a study on pregnant women found that probiotic supplementation significantly improved the severity of pregnancy-related nausea. Navigating what foods relieve nausea and soothe an upset stomach can make all the difference in feeling better fast and regaining your appetite.

Quick Summary

This guide provides practical dietary advice and food suggestions to help alleviate nausea and upset stomachs. It covers the use of bland, hydrating, and herbal options, while also outlining which foods to avoid for effective relief.

Key Points

• Bland is Best: Focus on easy-to-digest, low-fiber options like bananas, rice, applesauce, and toast to settle your stomach.

• Harness the Power of Ginger: Whether fresh, crystallized, or in tea form, ginger is a proven remedy for managing mild to moderate nausea.

• Stay Hydrated with Small Sips: Dehydration can worsen nausea. Sip on clear broths, water, or electrolyte drinks throughout the day.

• Avoid Trigger Foods: Steer clear of greasy, spicy, strong-smelling, and high-fat foods, which can irritate an already upset stomach.

• Eat Small, Frequent Meals: An empty stomach can intensify nausea. Nibbling on small amounts of food can help keep symptoms at bay.

• Consider Probiotics: Research suggests that some probiotic strains may help reduce nausea, particularly in pregnancy, by promoting a healthy gut microbiome.

• Keep it Cool: Opt for cool foods like popsicles, yogurt, or cold pasta, as they tend to have less odor, which can be a trigger for nausea.

The Basics of Battling Nausea with Food

When nausea strikes, the last thing you may want to do is eat. However, an empty stomach can often worsen the feeling of queasiness. The key is to consume foods and liquids that are easy to digest, lack strong odors, and provide gentle nourishment. Eating small, frequent meals rather than large, heavy ones is often the most tolerable approach. By introducing bland foods slowly, you can provide your body with the energy it needs while minimizing digestive irritation.

The Importance of Hydration

Staying hydrated is paramount, especially if you are vomiting, as it helps replenish lost fluids and electrolytes.

• Clear Liquids: Start with small sips of clear liquids like water, clear broth, and apple juice.
• Electrolyte Drinks: Sports drinks can help replenish electrolytes lost through vomiting.
• Flat Soda: Flat ginger ale or other sodas can sometimes help, as the lack of carbonation is gentler on the stomach.
• Herbal Teas: Warm (but not hot) herbal teas like ginger and peppermint tea can be very soothing.

Bland and Starchy Foods (The BRAT Diet and Beyond)

One of the most well-known approaches for an upset stomach is the BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast. These starchy, low-fiber foods are easy on the digestive system and can help bind stool if you also have diarrhea. While the BRAT diet itself is not nutritionally complete for long-term use, its components are excellent starting points for recovery. As you begin to feel better, you can expand on these options.

• Crackers and Pretzels: Saltine crackers, pretzels, and breadsticks are dry snacks that can settle a queasy stomach and don't have strong odors.
• Plain Potatoes: Boiled or mashed potatoes are easy to digest and can provide a good source of carbohydrates.
• Cooked Cereals: Cream of Wheat, plain oatmeal, and rice porridge are comforting, bland options.
• Plain Proteins: As you can tolerate more, add bland, baked, or broiled proteins like skinless chicken, hard-boiled eggs, or plain tofu.

The Power of Ginger and Other Herbal Remedies

For centuries, ginger has been a go-to remedy for nausea due to its anti-inflammatory properties and its ability to aid in digestion. Research suggests that active compounds in ginger, like gingerol and shogaol, can help accelerate stomach emptying and block neurotransmitters that trigger nausea and vomiting.

• Ginger Tea: Made by steeping sliced or grated fresh ginger root in hot water, this is a popular and effective method. Add a little honey or lemon for taste.
• Crystallized Ginger: Sucking on small pieces of crystallized ginger can provide concentrated relief, though high sugar content means it should be consumed in moderation.
• Ginger Ale: Be sure to let the carbonation go flat, or choose ginger beer made with real ginger for the medicinal benefits.

Peppermint is another potent herbal remedy. The menthol in peppermint has a calming effect on the stomach muscles, which can help soothe an upset stomach.

• Peppermint Tea: Brewed from fresh or dried leaves, peppermint tea can be sipped slowly to aid digestion.
• Peppermint Aromatherapy: Inhaling the scent of peppermint essential oil, either from a diffuser or a drop on a tissue, has been shown to reduce nausea in some studies.

Can Probiotics Help with Nausea?

While the role of probiotics in nausea relief is still being explored, promising research exists. A study from UC Davis Health showed that a blend of Lactobacillus and Bifidobacterium strains significantly reduced nausea and vomiting in pregnant women. Probiotics work by balancing gut microbiota, and this effect can regulate digestive function and potentially alleviate nausea caused by gut dysbiosis. Including low-fat yogurt and kefir in your diet as tolerated can help support your gut health.

Foods and Substances to Avoid When Nauseous

Certain foods are known triggers for nausea and should be avoided to prevent symptoms from worsening.

• Greasy and Fried Foods: These are difficult to digest and can sit heavily in the stomach, exacerbating nausea.
• Spicy Foods: Spices can irritate the stomach lining and trigger discomfort.
• High-Fat and Overly Sweet Foods: Rich pastries, donuts, and sugary drinks can be overwhelming for an upset stomach.
• Strong-Smelling Foods: The odor of certain foods, especially when cooking, can instantly trigger nausea. Cooler, blander foods have less odor.
• Alcohol and Caffeine: These substances can further irritate the digestive system and contribute to dehydration.

A Comparison of Anti-Nausea Remedies

Food/Remedy	Benefits	Preparation	Tolerance Level	Best For
BRAT Diet	Easy to digest, low-fiber, provides energy.	Simple foods: bananas, cooked rice, applesauce, toast.	Generally very high. Minimal risk of irritation.	Early stages of recovery, stomach viruses.
Ginger	Proven anti-nausea properties, aids digestion.	Tea, crystallized candy, capsules.	High, but use caution with high doses or supplements.	Morning sickness, chemotherapy-induced nausea.
Peppermint	Relaxes stomach muscles, soothes indigestion.	Tea, aromatherapy with essential oil.	High for most, but can trigger reflux in some.	Stress-induced nausea, motion sickness.
Clear Broth	Provides hydration and electrolytes.	Clear chicken or vegetable broth, warm or cool.	Very high. Easy to sip and retain.	Dehydration, loss of appetite due to illness.
Electrolyte Drinks	Replenishes fluids and minerals quickly.	Sports drinks, coconut water (flat).	High, as long as flavors aren't too strong.	Post-vomiting dehydration.

Conclusion: Listening to Your Body for Nutritional Comfort

Knowing what foods relieve nausea is a matter of personal experience, but starting with a bland diet and prioritizing hydration is a reliable first step. By opting for gentle, easily digestible foods and integrating proven herbal remedies like ginger and peppermint, you can manage and alleviate symptoms more effectively. Remember to consume small, frequent portions and avoid common trigger foods like spicy, greasy, and high-fat options. Most importantly, listen to your body and adjust your diet as you start to feel better. If nausea is persistent, severe, or accompanied by other concerning symptoms, it's essential to consult a healthcare professional for guidance.

When to See a Doctor

While dietary changes can provide relief, it's crucial to know when to seek professional medical advice. Consult a doctor if vomiting persists for more than 48 hours, if you cannot keep fluids down for 12 hours or more, or if you show signs of severe dehydration, such as infrequent urination or extreme weakness. Other red flags include severe abdominal pain, high fever, or blood in the vomit. For persistent or chronic nausea, a healthcare provider can help determine the underlying cause.

For more detailed information on when to seek medical care for nausea and vomiting, refer to the Mayo Clinic website.

Frequently Asked Questions

How quickly can ginger relieve nausea?

Ginger can start to work fairly quickly, though individual results vary. It can be consumed in tea, candy, or capsule form to aid digestion and reduce nausea symptoms. For some, relief can come within minutes of consumption.

Can the BRAT diet be used long-term?

No, the BRAT diet is very restrictive and lacks many essential nutrients. It's meant for short-term use (a day or two) until a more balanced diet can be tolerated.

Are probiotics effective for nausea?

Yes, some studies, particularly on pregnant women, show that probiotic supplements can significantly reduce the severity of nausea and vomiting by influencing gut health. Always consult a healthcare provider before starting a new supplement regimen.

What should I drink if I'm nauseous?

Opt for clear liquids like water, clear broth, apple juice, electrolyte-rich sports drinks, and herbal teas such as ginger or peppermint. Avoid overly sweet or highly caffeinated beverages.

Why do cold foods help with nausea?

Cold foods tend to have less odor than hot foods. Strong smells can be a major trigger for nausea, so a cool, bland food can be more palatable and less likely to trigger symptoms.

What are some quick, easy snacks for morning sickness?

Eating a few dry crackers, pretzels, or a piece of dry toast before getting out of bed can help. Small, frequent snacks throughout the day also prevent an empty stomach from triggering nausea.

When should I see a doctor for nausea?

While most nausea passes on its own, you should see a doctor if vomiting lasts more than two days, you experience signs of dehydration, or if it's accompanied by severe pain, high fever, or confusion.

Can certain food textures affect nausea?

Yes, some people find specific food textures can aggravate their nausea. If hot, soft foods are unappealing, try focusing on dry, crunchy foods like crackers or pretzels, or smooth, chilled items like yogurt or popsicles.