What Do I Do If I'm Nauseous and Can't Eat?

January 9, 2026 •

4 min read

According to the National Institutes of Health, nausea is an unpleasant, painless subjective feeling that can precede vomiting, but is often more disabling. If you're struggling with this sensation and find yourself thinking, "What do I do if I'm nauseous and can't eat?", this guide will walk you through safe and effective steps toward relief.

Quick Summary

This guide provides practical advice for managing nausea and loss of appetite, outlining home remedies, hydration strategies, and appropriate food choices. Learn when to eat and what to avoid to calm your stomach and recover safely, covering everything from simple dietary changes to identifying triggers.

Key Points

Start with Hydration: Prioritize sipping on clear liquids like water, broth, or herbal tea to prevent dehydration and settle your stomach.
Eat Bland Foods: Begin with small, frequent servings of bland, easy-to-digest foods like toast, crackers, bananas, and rice to reintroduce calories.
Mind Your Environment: Avoid strong smells from cooking or perfumes and get fresh air to prevent triggering or worsening nausea.
Rest and Relax: Avoid physical exertion after eating and rest in an upright position to aid digestion and prevent discomfort.
Know When to See a Doctor: Seek medical advice if nausea or vomiting lasts for more than 48 hours, if you show signs of severe dehydration, or if you have blood in your vomit.
Avoid Trigger Foods: Stay away from greasy, spicy, and overly sweet foods that can irritate a sensitive stomach.
Consider Natural Remedies: Ginger, peppermint, and acupressure wristbands are common non-pharmacological options for relief, though effectiveness varies.

Understanding the Problem: Nausea and Inappetence

Nausea can be a debilitating symptom, making the thought of food repulsive. This can create a cycle: an empty stomach can worsen nausea, but trying to eat can feel impossible. It’s important to break this cycle carefully and gently to restore your appetite and prevent dehydration. The key is to introduce fluids and food gradually, focusing on bland, easily digestible options that won’t further upset your stomach.

Prioritize Hydration

Staying hydrated is the most crucial step when you are nauseous. Dehydration can exacerbate your symptoms and lead to further health complications. Even if you can't tolerate solid food, sipping on liquids is vital. Forcing yourself to drink large amounts at once can trigger more nausea or vomiting, so focus on taking small, frequent sips throughout the day.

Clear Liquids: Start with clear liquids like water, clear broths, and decaffeinated herbal tea (especially ginger or peppermint).
Electrolyte Drinks: For rehydration, consider sports drinks or electrolyte solutions, which help replace lost minerals.
Slow Sips: Use a straw to sip slowly, which can help prevent swallowing excess air that can cause gas and bloating.
Avoid: Steer clear of very cold, hot, or overly sweet beverages, as these can be harsher on the stomach.

The Right Foods, Slowly Introduced

Once you feel you can tolerate liquids, you can begin to introduce small amounts of bland, easy-to-digest foods. The BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic recommendation for a reason: these foods are low in fiber and gentle on the digestive system.

Dry Crackers or Toast: These simple carbohydrates are easy on the stomach and can help settle feelings of nausea.
Rice: Plain white rice is a great starting point. Avoid heavy sauces or seasonings.
Applesauce: Easy to digest and a gentle source of energy.
Bananas: Provides potassium, which can be depleted with vomiting.
Gelatin or Popsicles: Water-based gelatin or popsicles are good for both hydration and a little bit of sugar.

The Importance of Small, Frequent Meals

Instead of three large meals, switch to eating five to six smaller, more frequent meals throughout the day. This keeps your stomach from getting too empty, which can trigger nausea, but also prevents it from becoming overly full. Setting alarms to remind you to eat a small portion can be a helpful strategy if you lack appetite.

Nausea Relief Comparison Table


Remedy	Mechanism	Benefits	Considerations
Ginger	Anti-inflammatory, reduces gastric motility	Reduces nausea severity, natural remedy	Can be too strong for some, sugary forms are not ideal
Peppermint	Relaxes stomach muscles, soothes spasms	Soothes upset stomach, pleasant taste	May worsen heartburn for some individuals
Acupressure (Wristbands)	Applies pressure to specific points (P6)	Drug-free, low-cost, reduces motion sickness	Efficacy varies by individual, needs correct placement
BRAT Diet	Bland, low-fiber, easy to digest	Calms digestive system, easy to prepare	Lacks full nutritional profile, only for short-term use

Environmental and Behavioral Adjustments

Your surroundings and habits can significantly impact your nausea. Consider these non-dietary changes:

Fresh Air: Sometimes, simply getting some fresh air can help. Strong odors from cooking or perfume can be a trigger.
Resting Position: Avoid lying down flat immediately after eating. Stay upright for at least 30 to 60 minutes to aid digestion.
Wear Loose Clothing: Tight clothing around the abdomen can put pressure on your stomach, making nausea worse.
Distraction: Engaging in a quiet activity like watching TV or reading can take your mind off the nausea.

When to Seek Medical Attention

While most mild cases of nausea resolve with home care, certain signs warrant a visit to a healthcare professional. These include:

Nausea and vomiting that lasts for more than a day or two.
Signs of severe dehydration, such as reduced urination, dark urine, or extreme thirst.
Inability to keep down fluids.
Vomitus containing blood or resembling coffee grounds.
Nausea accompanied by other severe symptoms like fever, headache, or severe abdominal pain.

Conclusion: Gentle Steps to Recovery

Dealing with nausea and an inability to eat can be uncomfortable and worrying. The key is to approach your recovery with patience, starting with small sips of clear fluids to rehydrate. Gradually introduce bland foods from the BRAT diet, and focus on smaller, more frequent meals to keep your stomach from becoming either too full or too empty. Pay attention to your body and your environment, and don't hesitate to seek medical advice if your symptoms persist or worsen. By following these gentle, consistent steps, you can help calm your stomach and get back on the path to feeling better.

For more in-depth information on the underlying causes and therapeutic strategies for nausea, consult resources like those from the National Institutes of Health.

Frequently Asked Questions

Focus on clear, cool liquids like water, clear broths, ginger ale, or herbal teas. Sip slowly and frequently to prevent dehydration without overwhelming your stomach.

An empty stomach can increase the production of stomach acid, which can irritate the stomach lining and worsen feelings of nausea.

Start with small amounts of bland foods like dry toast or crackers. Focus on small, frequent meals rather than large ones, and don't force yourself to eat if you feel very sick.

The BRAT diet is intended for short-term use to calm an upset stomach. It lacks sufficient calories, protein, and other nutrients for long-term nutritional needs.

Yes, strong odors from cooking (especially greasy foods), perfume, or cleaning products can be significant triggers for nausea. Fresh air and good ventilation can help.

You should see a doctor if nausea and vomiting persist for more than a day or two, if you cannot keep fluids down, or if you experience signs of severe dehydration.

Some people find relief from nausea, particularly motion sickness, by using acupressure wristbands that apply pressure to a point on the wrist. Their effectiveness can vary from person to person.