What Can I Eat When I Have No Appetite and Nausea? Your Guide to Gentle Eating

November 26, 2025 •

4 min read

According to the National Institutes of Health, millions of people experience nausea and lack of appetite every year, making it a common challenge. Finding what to eat when you have no appetite and nausea can be difficult, but focusing on simple, bland, and hydrating foods is key to providing your body with necessary nutrients without overwhelming your digestive system.

Quick Summary

This guide covers strategies for gentle eating when you feel ill. Learn which bland foods, hydrating liquids, and easy-to-digest proteins can help settle your stomach and provide nourishment when appetite is low.

Key Points

Start Simple: Begin with bland, easy-to-digest foods like bananas, rice, applesauce, and toast (BRAT diet) to settle your stomach without overwhelming it.
Stay Hydrated: Sip on clear liquids like broth, water, or ginger tea throughout the day to prevent dehydration, which can worsen nausea.
Small, Frequent Meals: Instead of three large meals, eat smaller portions more often (every 1-2 hours) to avoid filling your stomach too much.
Avoid Triggers: Steer clear of greasy, fried, spicy, and overly sweet foods, which can irritate the stomach and increase nausea.
Opt for Cool Foods: If strong food smells are a problem, choose cold or room-temperature foods, as they tend to have less potent odors.
Incorporate Protein Slowly: Add lean proteins like poached chicken, eggs, or Greek yogurt to your diet as you feel able, as protein can sometimes help reduce nausea.

Navigating Nausea and a Lack of Appetite

When nausea and a lack of appetite strike, eating can feel like an impossible task. The goal is to provide your body with simple, gentle nourishment to prevent dehydration and nutrient deficiencies. Focusing on a strategy of eating small, frequent meals of easy-to-digest foods can make a significant difference in managing symptoms and supporting recovery.

The BRAT Diet and Beyond

One of the most well-known approaches for an upset stomach is the BRAT diet: Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, bland, and easy for the stomach to process, making them an ideal starting point. However, relying solely on BRAT foods for an extended period is not recommended, as they lack sufficient protein and other essential nutrients. The key is to use them as a foundation and gradually introduce more nutrient-dense options as you feel better.

Prioritizing Hydration and Liquids

Staying hydrated is paramount when you have nausea, as vomiting can lead to significant fluid loss. Sipping on liquids throughout the day is often easier to tolerate than drinking a large amount at once. Clear liquids are the best place to start.

Clear Broths: Chicken or vegetable broth can provide essential electrolytes and a small amount of calories without irritating the stomach.
Ginger Ale or Tea: Flat ginger ale or ginger tea can be soothing for an upset stomach. You can also try peppermint tea.
Water with Electrolytes: Adding a sports drink or a rehydration solution can help replenish lost electrolytes.
Frozen Treats: Popsicles or ice chips can be an excellent way to get fluids in, especially if cold temperatures are more tolerable.

Gentle Solid Foods

Once you can handle clear liquids, you can begin to introduce bland solid foods. Cold or room temperature foods often have a less offensive odor than hot meals, which can help prevent nausea.

Plain Crackers and Toast: These dry foods can help absorb stomach acid and are often well-tolerated.
Cooked Cereals: Oatmeal or Cream of Wheat can be a comforting and easy-to-digest source of carbohydrates.
Boiled or Mashed Potatoes: Plain potatoes are a gentle source of energy. Avoid adding rich toppings like butter or sour cream initially.
Plain Rice or Noodles: Simple and easy to digest, these are staples for a sensitive stomach.
Yogurt or Pudding: Plain, low-fat yogurt can provide probiotics and protein. Plain puddings and custards are also good options.

Incorporating Protein and Nutrients

Protein is crucial for recovery, and some people find that protein-rich foods can actually help reduce nausea. As you feel more up to it, try adding these to your diet:

Smoothies: A smoothie with a banana, a scoop of protein powder, and a liquid base like almond milk can be a nutrient-dense and easy way to get calories and protein.
Poached or Boiled Chicken: Cooked, skinless chicken is a lean protein source that can be more tolerable than red meat.
Scrambled or Boiled Eggs: Eggs are a versatile and nutrient-dense option that can be prepared simply.

Comparison Table: Easy vs. Hard-to-Digest Foods


Food Category	Easy-to-Digest (Recommended)	Hard-to-Digest (Avoid)
Bland Carbs	Plain crackers, toast, rice, oatmeal	Rich pastries, sugary cereals, whole grains with lots of fiber
Protein	Poached chicken, scrambled eggs, Greek yogurt	Fatty meats (sausage, bacon), fried foods, hard-to-digest legumes
Fats	A little avocado or nut butter (as tolerated)	Fried foods, greasy dishes, high-fat dairy
Liquids	Water, clear broth, ginger ale, peppermint tea	Alcohol, caffeine, very sweet sodas, full-fat milk
Fruits & Veggies	Bananas, applesauce, canned peaches	Acidic fruits (citrus), raw vegetables, gassy vegetables

What to Avoid

When your stomach is sensitive, certain foods and habits can make nausea worse. Avoiding these is just as important as knowing what to eat.

Fatty and Greasy Foods: Fried foods, fast food, and fatty cuts of meat can take a long time to digest and exacerbate nausea.
Spicy and Pungent Foods: Hot peppers and strong spices can irritate the stomach lining.
Overly Sweet Foods: High-sugar items like candy, cookies, and rich desserts can be overwhelming and contribute to nausea.
Strong-Smelling Foods: The smell of hot or pungent foods can be a significant trigger for nausea. Opting for cold foods or having someone else cook can help.

Other Helpful Tips

Beyond food choices, there are several lifestyle adjustments you can make to manage nausea and regain your appetite. Eating and drinking slowly, and avoiding lying down immediately after eating, can help ease digestion. Rest is also essential, but a little light activity can sometimes help stimulate appetite. Keeping your eating area cool and well-ventilated and rinsing your mouth can also make a difference.

For more detailed guidance, consider visiting the American Cancer Society's resource on managing nausea and vomiting.

Conclusion

Dealing with a loss of appetite and nausea is challenging, but not insurmountable. By starting with bland, easily digestible foods and focusing on small, frequent meals, you can nourish your body without causing further discomfort. Prioritizing hydration, opting for cold foods if smells are an issue, and slowly incorporating more protein and nutrients will support your recovery. Remember to listen to your body and consult a healthcare professional if symptoms persist or worsen.

Frequently Asked Questions

Sip on clear liquids like water, clear broth, flat ginger ale, or peppermint tea. These options are hydrating and less likely to irritate your stomach. Cold liquids are often better tolerated than hot ones.

Not necessarily all dairy. While full-fat dairy can be hard to digest, some people can tolerate low-fat options like plain yogurt or small amounts of milk. Pay attention to how your body reacts and stick to what feels best.

Yes, ginger is a well-known remedy for nausea. You can try consuming it in various forms, such as ginger tea, ginger ale, or even ginger-flavored biscuits, to help settle your stomach.

If strong cooking odors trigger your nausea, try to stay out of the kitchen while food is being prepared. Focus on eating cold or room-temperature foods like sandwiches, salads, or yogurt, which have less potent smells.

It's often advised to avoid eating your favorite foods while you are feeling sick. This helps prevent associating those foods with the unpleasant feeling of nausea later on.

Focus on consuming small, nutrient-dense meals like smoothies with added protein powder, bland cereals fortified with vitamins, or simple broths with added vegetables. The goal is to get calories and protein in small, manageable doses.

You should contact a doctor if your nausea and lack of appetite persist, if you cannot keep liquids down, or if you experience significant unintended weight loss. A medical professional can help identify the underlying cause and recommend appropriate treatment.