What Do Saltine Crackers Do For Your Body?

January 6, 2026 •

4 min read

A survey of obstetrician-gynecologists found that 88% recommend soda crackers for patients with moderate nausea. This highlights the long-standing reputation of saltines as a go-to remedy for digestive discomfort, but what else do they do for your body, and are they really a healthy choice?

Quick Summary

Saltine crackers can absorb excess stomach acid, help alleviate nausea, and provide bland carbohydrates for an upset stomach, but they are high in sodium and lack significant nutritional value.

Key Points

Soothes Upset Stomachs: The bland, starchy, low-fat profile of saltines helps calm an irritated digestive system and can absorb excess gastric acid.
Alleviates Nausea: Their mild taste and odorless nature make them an ideal food for combating nausea associated with morning sickness, chemotherapy, or general illness.
Provides Quick Energy: The refined carbohydrates in saltines offer a fast source of energy, especially when a lack of appetite prevents more substantial meals.
High in Sodium: Saltine crackers contain a significant amount of sodium, which is useful for electrolyte replenishment after vomiting but can be a concern for blood pressure with high intake.
Low in Nutrients and Fiber: Beyond small amounts of fortified folate and iron, saltines offer little nutritional value and lack fiber, leading to low satiety.
Can Cause Blood Sugar Spikes: The high glycemic index of refined flour in saltines can cause blood sugar to fluctuate rapidly, which is especially important for those monitoring their glucose levels.

The Primary Role: Soothing an Upset Stomach

For decades, saltine crackers have been a staple in medicine cabinets for a variety of digestive ailments. Their primary function in this regard is to settle an upset stomach, alleviate nausea, and aid in managing symptoms of conditions like acid reflux.

How They Help with Nausea and Stomach Upset

Absorbing Gastric Acid: The bland, starchy, and low-fat nature of saltines allows them to absorb excess stomach acid. This helps to neutralize the stomach environment and reduce the burning sensation associated with conditions like acid reflux. Heavy or fatty foods, in contrast, can trigger more acid production and worsen symptoms.
Providing Bland Carbohydrates: When you are feeling unwell, your digestive system is often more sensitive. The simple, refined carbohydrates in saltines are easy to digest, providing a quick source of energy without taxing the digestive system. Their mild flavor and lack of strong odors are also less likely to trigger nausea.
Replenishing Sodium: If you have been vomiting, the body can lose electrolytes, including sodium. The salt on crackers can help replenish some of this lost sodium, aiding in hydration and recovery.

Specific Conditions Where Saltines Are Recommended

Morning Sickness: Healthcare professionals often recommend saltines to help pregnant individuals manage pregnancy-related nausea, including more severe cases like hyperemesis gravidarum.
Gastroparesis: A study showed that saltine crackers moderately improved symptoms in patients with gastroparesis, a condition that delays stomach emptying.
Chemotherapy-Induced Nausea: Patients undergoing chemotherapy are often advised to eat bland foods, including saltines, to help manage treatment side effects.

The Nutritional Realities: What Saltines Provide (and Lack)

Beyond their role as a digestive aid, saltine crackers offer minimal nutritional benefits, especially compared to their whole-grain counterparts. They are low in fiber, vitamins, and minerals.

Macronutrients and Micronutrients

Refined Carbohydrates: Saltines are primarily made from refined white flour. This means they are quickly broken down by the body, which can lead to rapid spikes and drops in blood sugar levels.
Sodium Content: The salt in saltine crackers is a significant nutritional factor. While helpful for rehydration after vomiting, excessive consumption can lead to a high sodium intake, which is associated with increased blood pressure and heart disease risk. Many brands contain a relatively high amount of sodium per serving.
Minimal Fiber and Protein: Saltines contain very little dietary fiber and protein, which are crucial for satiety and a stable energy release. This is why eating them alone may not leave you feeling full for long.
Fortified Nutrients: Most saltines are made with fortified white flour, meaning they contain small amounts of added nutrients like iron and folate.

Comparison: Saltine Crackers vs. Whole-Grain Crackers

When considering your everyday snack options, the nutritional differences between saltine crackers and their whole-grain alternatives are significant.


Feature	Saltine Crackers	Whole-Grain Crackers
Carbohydrates	Refined, high glycemic index	Complex, slow energy release
Fiber	Very low (often <1g per serving)	High (can be 3g+ per serving)
Sodium	Generally high due to added salt	Varies, but many low-sodium options are available
Satiety	Low, due to minimal fiber and protein	High, promotes fullness and stable energy
Vitamins & Minerals	Low, aside from fortified additions	Higher in natural vitamins and minerals
Primary Use	Short-term digestive aid, bland food for illness	Everyday healthy snacking, fiber intake

Making Saltines Healthier and Safer

For those times you need a saltine cracker for its intended purpose, there are ways to mitigate its less healthy aspects.

Pairing for Better Nutrition

Add Protein and Healthy Fats: Pairing saltines with protein or healthy fats helps slow down the digestion of the refined carbohydrates and increases satiety. Consider toppings like a thin layer of nut butter, hummus, or low-sodium cheese.
Use in Soups: Crumbled into a nutrient-rich soup or chili, saltines can add texture while their blandness won't overwhelm the flavor. The soup adds hydration and essential nutrients.

The Importance of Moderation

Because they are easy to eat quickly, it's also easy to over-consume saltines. A small portion can fit into a balanced diet, but consuming several servings can lead to an excess of calories and sodium, especially if done frequently. For those with high blood pressure or other health concerns, mindful portion control is essential. For more nutritious everyday options, consider whole-grain varieties or nut and seed-based crackers.

Conclusion

What do saltine crackers do for your body? They provide a quick, bland, and low-fat carbohydrate source that can effectively soothe an upset stomach, aid with nausea, and neutralize excess gastric acid. This makes them a useful tool for managing temporary digestive discomfort, particularly during illness or pregnancy. However, their high sodium content, refined carbohydrate base, and low nutritional value mean they should be used in moderation and are not a healthy snack for regular consumption. For long-term health, prioritizing whole-grain alternatives and pairing saltines with nutrient-dense foods when necessary is a smarter strategy. If persistent or severe digestive symptoms occur, always consult a healthcare professional.

Visit Healthline for more details on the pros and cons of saltine crackers.

Frequently Asked Questions

Yes, saltine crackers can help with acid reflux. Their starchy, bland nature helps absorb some of the irritating stomach acid, which can provide temporary relief from the burning sensation.

Many healthcare professionals recommend saltine crackers for morning sickness because their mild, dry, and bland taste is less likely to trigger nausea. Eating a few before getting out of bed can be particularly helpful.

When sick, saltine crackers offer easily digestible, bland carbohydrates that don't irritate a sensitive stomach. They can help settle nausea, and their salt content can help replace some electrolytes lost from vomiting.

No, saltine crackers are generally not considered a healthy snack for regular consumption. They are low in fiber and nutrients while being high in sodium and made with refined flour.

While eating a few crackers occasionally is fine, daily consumption is not recommended. Their high sodium and low nutritional value are not beneficial for consistent, long-term health.

To make saltines healthier, pair them with nutrient-dense foods. Toppings like a spoonful of nut butter, hummus, or low-sodium cheese add protein and healthy fats, which increases satiety and slows digestion.

While saltines can help with an upset stomach, eating too many can lead to water retention and bloating due to their high sodium content. For some, the refined flour can also contribute to digestive issues.