What Food Helps with Nausea? A Guide to Soothing Your Stomach

According to Healthline, ginger is arguably the most popular home remedy for nausea, with studies showing its efficacy in managing mild to moderate symptoms. Finding the right food helps with nausea by providing essential nutrients while avoiding further irritation, allowing your digestive system to settle and recover.

Quick Summary

This guide details the best foods and drinks to consume when feeling nauseous, including bland starches, soothing herbs, and hydrating liquids. It also covers common triggers and effective eating strategies to help settle an upset stomach.

Key Points

• Start Bland and Simple: Begin with easy-to-digest starches like rice, toast, and crackers to settle your stomach without irritation.

• Leverage Ginger: Incorporate ginger into your diet through tea, chews, or ginger ale, as it is a well-researched remedy for mild to moderate nausea.

• Prioritize Hydration: Sip small, frequent amounts of clear fluids like water, broth, or electrolyte drinks to prevent dehydration, especially after vomiting.

• Eat Small, Frequent Meals: Avoid overfilling your stomach by consuming smaller portions throughout the day instead of large, heavy meals.

• Avoid Trigger Foods: Steer clear of spicy, greasy, and strongly scented foods, as they can exacerbate an upset stomach.

• Consider Peppermint or Lemon: For some, the aroma and flavor of peppermint or lemon can offer a calming, soothing effect on nausea.

Understanding the Causes of Nausea

Nausea, the unpleasant, queasy sensation in your stomach, can be caused by a variety of factors. Understanding the root cause can help you choose the most effective dietary strategy. Common culprits include viral infections like the stomach flu, pregnancy-related morning sickness, motion sickness, digestive issues such as acid reflux or food poisoning, and even intense stress or anxiety. The key to dietary management is to select foods that are easy on the stomach and avoid those that could make symptoms worse. This typically means steering clear of anything greasy, spicy, or heavy.

Foods and Drinks for Quick Relief

When nausea strikes, your primary goal is to provide your body with sustenance without triggering more discomfort. The right choices can help settle your stomach and replenish lost fluids and electrolytes.

The BRAT Diet

The BRAT diet—Bananas, Rice, Applesauce, and Toast—has long been recommended for its ability to soothe an upset stomach. These foods are low in fiber and easy to digest, which can help absorb stomach acids and firm up stool if you are also experiencing diarrhea.

• Bananas: A good source of potassium, which can be lost during vomiting.
• Rice (plain, white): Simple starch that is easy to digest and provides energy.
• Applesauce: Easy to digest and provides carbohydrates for energy.
• Toast (dry, white): Bland and non-irritating, it can help settle a queasy stomach.

Other Bland and Starchy Foods

In addition to the BRAT diet, other bland, starchy, and low-fat foods can be helpful.

• Saltine Crackers: Often recommended for morning nausea, as they can help absorb excess stomach acid.
• Boiled or Mashed Potatoes: Simple starches that are easy to tolerate.
• Plain Noodles or Pasta: Non-greasy and easy to digest.
• Oatmeal or Cream of Wheat: Cooked cereals are gentle on the digestive tract.

Herbs and Teas for Soothing Effects

Certain herbs and teas have natural properties that can help reduce nausea.

• Ginger: Arguably the most well-known remedy, ginger contains compounds like gingerol that can help speed up gastric emptying and stimulate digestion. Try sipping on ginger tea, chewing on crystallized ginger, or drinking real ginger ale.
• Peppermint: The menthol in peppermint has muscle-relaxing and calming effects on the gastrointestinal tract. Peppermint tea or inhaling the aroma of peppermint essential oil can provide relief.
• Chamomile: A gentle herbal tea that can help soothe an upset stomach and has a mild sedative effect to help with rest.

Hydration Is Crucial

Staying hydrated is vital, especially if vomiting is involved. Sips of clear, cold fluids are often easiest to keep down. Avoid drinking large quantities at once, as this can trigger further nausea.

• Water with Lemon: The scent of lemon can ease nausea, and sipping water slowly is essential for hydration.
• Clear Broths: Chicken or vegetable broth can replenish sodium and fluids.
• Popsicles or Ice Chips: Good for staying hydrated in small, manageable amounts.
• Sports Drinks: Can help restore lost electrolytes, but be sure to sip slowly.
• Flat Soda: Some find that the sugar and carbonation in flat, clear sodas can help, as long as they are sipped gently.

The Power of Eating Small, Frequent Meals

Overfilling the stomach can trigger or worsen nausea. The best strategy is to eat small amounts of food every one to two hours rather than three large meals. For morning sickness, keeping dry crackers or toast by your bed to eat before getting up can help settle your stomach. Pay attention to your body's signals and stop eating if symptoms worsen.

Comparison of Anti-Nausea Foods

Food/Drink	Primary Benefit	Ease of Digestion	Best For	Considerations
Ginger Tea	Reduces inflammation, aids digestion	High	Various causes, including motion sickness and pregnancy	Some find it too potent; can cause heartburn in high amounts
Saltine Crackers	Absorbs stomach acid	High	Morning sickness, initial hunger after vomiting	Lacks nutritional value, provides short-term relief
Bananas	Restores potassium, easy on the stomach	Very High	Post-vomiting, general queasiness	Only suitable for those who can tolerate a little fiber
Peppermint	Muscle relaxant, calming effect	High	Stress-induced nausea, motion sickness	Essential oil is for aromatherapy; avoid in pregnancy unless cleared by a doctor
Broth (Clear)	Hydration, electrolyte replenishment	Very High	Severe nausea, post-illness recovery	Low in calories, not a full meal replacement
Plain Rice	Provides simple energy, binds stool	Very High	Diarrhea and nausea, initial re-feeding	Best consumed without rich sauces or additions

Foods to Avoid

Just as important as knowing what to eat is knowing what to avoid. Certain foods are more likely to aggravate an upset stomach. These include:

• Spicy foods: Can irritate the digestive system and cause discomfort.
• Fried and greasy foods: High-fat content is harder to digest and can worsen symptoms.
• Strong-smelling foods: The odor of hot, cooking food can trigger or worsen nausea. Cold foods often have less odor and can be better tolerated.
• Dairy products (except yogurt): Milk and most dairy can be hard to digest during illness, though low-fat yogurt and kefir with probiotics are often tolerated.
• Acidic fruits and juices (citrus): Can irritate a sensitive stomach lining.
• Caffeine and alcohol: Both can dehydrate the body and should be avoided.

How to Manage Nausea Beyond Food

In addition to dietary changes, some simple lifestyle adjustments can help manage nausea:

• Get Fresh Air: A change of environment can sometimes be enough to distract and soothe you.
• Sip Slowly: Take your time with all liquids to avoid overwhelming your stomach.
• Wear Loose-Fitting Clothes: Tight clothing can put pressure on your stomach and worsen discomfort.
• Rest: Lying down with your head elevated after eating can help with digestion.
• Try Aromatherapy: Inhaling scents like peppermint or lemon can have a calming effect.

For persistent or severe nausea, consulting a healthcare provider is recommended to rule out any serious underlying conditions. For those undergoing chemotherapy or suffering from chronic conditions, a doctor or registered dietitian can provide personalized nutritional advice. For general relief, however, the strategies outlined here can offer a great starting point for feeling better.

Conclusion

Experiencing nausea is unpleasant, but making smart food and drink choices can offer significant relief. By focusing on bland, easy-to-digest foods like bananas, rice, applesauce, and toast, along with soothing herbs like ginger and peppermint, you can help settle your stomach and speed up recovery. Hydration is paramount, and it's essential to consume fluids in small, slow sips. Avoiding heavy, spicy, or greasy foods prevents further irritation. Simple lifestyle adjustments, such as eating small meals and getting fresh air, complement these dietary strategies. For most cases of short-term nausea, these tips provide a natural and effective path to comfort. If your symptoms are severe or persistent, always seek medical advice for proper diagnosis and treatment.

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for any health concerns.

For more resources on managing nausea and digestive health, visit the Johns Hopkins Medicine website.

Frequently Asked Questions

What is the BRAT diet and how does it help with nausea?

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and easy to digest, which helps absorb stomach acids and settle your digestive system during a bout of nausea or illness.

Does ginger really help with nausea?

Yes, ginger is a well-documented remedy for nausea. Its compounds, particularly gingerol, are known to have anti-inflammatory effects and can help speed up gastric emptying, which reduces feelings of nausea.

What should I drink when I feel nauseous?

Sip clear, cold liquids slowly throughout the day. Good options include plain water, diluted fruit juices (like apple), clear broths, and decaf herbal teas such as ginger or peppermint.

Why does peppermint help with nausea?

Peppermint contains menthol, which has a calming and muscle-relaxing effect on the gastrointestinal tract. Drinking peppermint tea or inhaling the oil's aroma can help soothe a queasy stomach.

What foods should I avoid when I'm nauseous?

You should avoid fatty or greasy foods, spicy dishes, strong-smelling foods, and acidic items like citrus fruits. These can be difficult to digest and may further irritate your stomach.

Is it better to eat hot or cold food when nauseous?

Many people find that cold foods are easier to tolerate than hot ones when nauseous, as they tend to have less aroma. Strong odors from hot food can sometimes trigger or worsen feelings of nausea.

How can I prevent nausea in the morning?

For morning sickness or early-day nausea, try eating a few dry crackers or a piece of toast before you get out of bed. An empty stomach can sometimes trigger nausea, so eating something small can help.