What foods are good for a nauseous stomach?

October 22, 2025 •

4 min read

Nausea affects a significant portion of the population each year, with studies showing up to 50% of adults experience it at some point. To find relief, many turn to diet, but knowing what foods are good for a nauseous stomach is key to easing discomfort and aiding recovery. This comprehensive guide provides the best dietary strategies and food choices to help settle your stomach and get you back on your feet.

Quick Summary

An upset stomach responds best to bland, easy-to-digest foods and proper hydration. Effective options include the BRAT diet, ginger, clear liquids, and small, frequent protein-rich meals, while avoiding greasy, spicy, and strongly flavored items is recommended.

Key Points

Start bland: The BRAT diet (bananas, rice, applesauce, toast) is an effective starting point for short-term relief, offering easy-to-digest starches and electrolytes.
Harness ginger's power: Ginger contains compounds that help reduce nausea, and it can be consumed as tea, in candies, or as a supplement.
Prioritize hydration: Sipping on clear liquids like water, broth, or electrolyte drinks is crucial to prevent dehydration, especially after vomiting.
Avoid trigger foods: Steer clear of greasy, fried, spicy, and heavily scented foods, which can irritate your stomach and worsen symptoms.
Eat small, frequent meals: Instead of three large meals, opt for smaller, more frequent portions to avoid an empty or overly full stomach.
Choose cold or room-temperature foods: For those sensitive to smells, cold foods tend to have less odor and can be easier to tolerate.
Stay upright after eating: Remaining seated or standing for at least 30 minutes after a meal can help prevent acid reflux and reduce nausea.

Understanding Nausea and the Role of Diet

Nausea, the unpleasant sensation of feeling the need to vomit, can stem from numerous causes, including motion sickness, viral infections, morning sickness during pregnancy, or side effects from medical treatments like chemotherapy. The right dietary approach can significantly alleviate symptoms by providing easy-to-digest nutrients without irritating the stomach further. The goal is to choose foods that are gentle on your digestive system, help absorb excess stomach acid, and replenish lost fluids and electrolytes, especially if vomiting or diarrhea has occurred.

The BRAT Diet and Beyond

The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is a classic, physician-recommended approach for an upset stomach. While bland and easy to digest, experts now suggest a broader range of foods to ensure more complete nutrition, as the BRAT diet alone can be overly restrictive.

Bananas: High in potassium, bananas help replenish electrolytes lost during vomiting or diarrhea.
Rice: Plain white rice is low in fiber and easily digestible, which can help firm up loose stools.
Applesauce: This contains pectin, a soluble fiber that can aid digestion and soothe the stomach.
Toast: Simple, plain toast is a low-fat, bland option that can absorb stomach acids.

For a more varied and nutritious approach beyond just BRAT, incorporate other bland, low-fat options. This includes foods like plain oatmeal, boiled potatoes, baked chicken breast (skinless), and low-fat yogurt with probiotics.

The Power of Ginger and Other Remedies

Ginger is a time-tested remedy for nausea, with active compounds like gingerol and shogaol that possess anti-nausea properties. It is particularly effective for motion sickness, morning sickness, and chemotherapy-related nausea.

Ways to consume ginger:

Ginger Tea: Brew fresh, sliced ginger root in hot water for a soothing drink.
Ginger Candies: Sucking on crystallized ginger or ginger-flavored candies can provide quick relief.
Supplements: For more consistent dosing, ginger supplements are available, but it's best to consult a healthcare provider first.

Other natural remedies include peppermint and lemon. The aroma of freshly cut lemon or peppermint tea can help calm an upset stomach.

Proper Hydration is Critical

When experiencing nausea and vomiting, staying hydrated is paramount to prevent dehydration and electrolyte imbalance. Clear liquids are generally the easiest to tolerate.

Good hydrating options:

Water and ice chips
Oral rehydration solutions (ORS) or sports drinks
Clear broths or bouillons
Flat ginger ale or other clear, non-caffeinated sodas
Coconut water, which contains electrolytes

It is best to sip fluids slowly and between meals rather than gulping large amounts at once, which can overwhelm the stomach.

Comparison of Foods for a Nauseous Stomach


Food/Drink Type	Benefit	Best for...	To Avoid if...
BRAT Diet	Bland, easy-to-digest carbohydrates; replenish electrolytes	Short-term relief from stomach bugs, diarrhea	Used long-term, as it is nutritionally incomplete
Ginger	Anti-inflammatory properties, soothes stomach muscles	Motion sickness, morning sickness, chemotherapy-induced nausea	Allergic or taking blood thinners; consult a doctor
Clear Fluids	Hydration, replaces electrolytes	Vomiting, diarrhea, fever	Very sugary drinks, caffeine, orange or grapefruit juice
Protein-Rich Foods	Sustains energy, reduces malnutrition risk	Chronic nausea, post-chemotherapy recovery	High-fat, fried, or heavily seasoned meats
Cold Foods	Less odor, more palatable	Pregnancy-related nausea, heat-induced nausea	Advised against for specific medical treatments like oxaliplatin

Foods and Habits to Avoid

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate nausea and should be temporarily eliminated from your diet.

Foods to avoid:

Greasy, fried, and high-fat foods: These are difficult to digest and can worsen stomach upset.
Spicy foods: Hot spices can irritate the stomach lining.
Strongly scented foods: The smell of foods like coffee, fish, or certain cooked meals can trigger nausea. Cold foods are a better choice.
Acidic foods: Citrus fruits and tomato products can increase stomach acid and worsen discomfort.
Caffeine and alcohol: Both can cause dehydration and further upset the stomach.

Habits to change:

Avoid large meals: Opt for smaller, more frequent meals throughout the day to prevent an empty or overly full stomach.
Don't lie down after eating: Staying upright for at least 30-60 minutes after a meal helps prevent acid reflux.
Avoid cooking if possible: If the smell of cooking triggers nausea, ask someone else to prepare food or choose pre-made, cold options.

Conclusion

When a nauseous stomach strikes, being mindful of your diet is one of the most effective strategies for finding relief. Focusing on bland, easy-to-digest foods like those in the BRAT diet, incorporating the anti-nausea properties of ginger, and prioritizing hydration with clear fluids are all proven tactics. Equally important is avoiding trigger foods such as greasy, spicy, and strongly scented items, and adopting new habits like eating smaller meals and staying upright after eating. By making these simple dietary adjustments, you can help soothe your stomach and support your body's recovery process. Remember to always consult with a healthcare professional for persistent or severe symptoms to rule out any underlying medical conditions.

Frequently Asked Questions

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. While it provides bland, easy-to-digest foods that can offer short-term relief for an upset stomach, it is now considered overly restrictive for long-term use. Experts recommend incorporating a wider variety of foods for more complete nutrition once symptoms begin to subside.

Yes, ginger is a well-researched and effective remedy for nausea. It contains bioactive compounds that can help soothe the digestive system and is often used for morning sickness, chemotherapy-related nausea, and motion sickness. It can be consumed as tea, supplements, or in candied form.

Clear liquids are best for hydration and electrolyte replenishment. Good options include water, oral rehydration solutions, sports drinks, clear broth, and flat sodas like ginger ale. It is important to sip fluids slowly throughout the day rather than drinking large amounts at once.

You should avoid greasy, fried, spicy, and strongly flavored foods, as well as acidic items like citrus fruits. Additionally, limiting caffeine and alcohol is advised. The strong odors of hot, cooked foods can also be a trigger for some, making cold foods a better choice.

Yes, an empty stomach can sometimes make nausea worse. It is best to eat small, frequent meals of bland food every few hours to keep something in your stomach. Try starting with a small portion of a dry, starchy food like crackers or toast.

Cold foods tend to have less odor than hot foods, which can be a relief for those who are sensitive to smells that trigger nausea, such as pregnant women. Options like chilled fruits, yogurt, or gelatin can be easier to tolerate.

Yes, peppermint has been used to help with digestive discomfort by relaxing the muscles of the gastrointestinal tract. Peppermint tea or hard candies can often provide a soothing effect for nausea and bloating.