What foods can relieve nausea and soothe your stomach?

November 29, 2025 •

4 min read

According to Johns Hopkins Medicine, gingerol, a natural component of ginger root, benefits gastrointestinal motility and encourages efficient digestion, making it a go-to for many centuries for an upset stomach. When you're feeling queasy, knowing what foods can relieve nausea is key to managing discomfort and helping your digestive system recover.

Quick Summary

This guide covers the best foods and drinks for nausea relief, including bland options like the BRAT diet, potent natural remedies such as ginger and peppermint, and essential hydration tips. Learn what to eat, what to avoid, and how to ease back into a regular diet to feel better.

Key Points

Ginger is a potent anti-nausea remedy: Compounds like gingerols and shogaols help soothe the stomach and speed up digestion, making it a reliable natural aid for nausea relief.
Start with bland, easy-to-digest foods: The BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic starting point for soothing an upset stomach, as these foods are low in fiber and gentle on the digestive system.
Stay hydrated with clear liquids: Sipping on water, broth, or electrolyte drinks is essential to prevent dehydration, especially after vomiting.
Avoid irritating foods: Greasy, fatty, fried, and spicy foods can worsen nausea and should be avoided when your stomach is sensitive.
Mind your eating habits: Eating small, frequent meals and staying upright after eating can help manage symptoms more effectively than consuming large, heavy meals.

Gentle foods for an upset stomach

When nausea strikes, the most effective approach is often to stick to bland, easy-to-digest foods that won't overwhelm your digestive system. This helps avoid further irritation and gives your stomach a chance to settle.

The BRAT diet: a classic approach

The acronym BRAT stands for Bananas, Rice, Applesauce, and Toast. While some experts now consider it too restrictive for long-term use, it remains a popular and reliable short-term option for calming an upset stomach. The foods are starchy, low in fiber, and generally well-tolerated when you feel queasy.

Bananas: These are easy to digest and replace potassium lost through vomiting or diarrhea.
Rice: Simple, white rice is a low-fiber starch that is easy on the digestive system and helps firm up stool.
Applesauce: This cooked fruit provides energy and is easier to digest than whole, raw fruit.
Toast: Opt for plain white toast, which is less fibrous and easier to process than whole-grain bread.

Additional bland food options

Beyond the BRAT diet, other simple foods can provide relief without triggering further nausea.

Crackers and pretzels: Saltine crackers or plain pretzels can help settle the stomach and provide a simple source of carbohydrates.
Boiled potatoes: Starchy vegetables like boiled or mashed potatoes (without skin) are easily digestible.
Cooked cereals: Cream of wheat or oatmeal are gentle and provide sustenance.
Broth: Clear, non-greasy chicken or beef broth can help replenish fluids and nutrients without overwhelming the stomach.

Powerful natural remedies for nausea

Certain foods and herbs have natural properties that can actively combat nausea symptoms.

Ginger: a proven anti-nausea aid

Ginger has long been a trusted natural remedy for digestive issues, backed by scientific evidence. Its active compounds, gingerols and shogaols, help relax the digestive muscles and speed up stomach emptying.

Ginger tea: A simple and soothing option made from fresh ginger root.
Ginger ale (flat): While some store-bought versions are high in sugar, a homemade or quality ginger ale can be effective, especially if you let it go flat first.
Ginger chews or candies: These can provide quick relief, particularly for motion sickness or morning sickness.

Peppermint: a calming influence

Peppermint's natural numbing and calming properties can help relax stomach muscles, which is beneficial for soothing nausea.

Peppermint tea: A warm cup of peppermint tea can be very comforting.
Peppermint oil aromatherapy: Inhaling the aroma of peppermint essential oil can provide fast relief.

Sour flavors and scents

Some people find that sour flavors or scents can help cut through nausea. Sucking on lemon or ginger hard candies or smelling a fresh lemon wedge can be effective.

Staying hydrated when feeling nauseous

Maintaining hydration is critical, especially if vomiting is involved. Dehydration can worsen nausea and other symptoms.

Sip clear liquids: Water is the best choice, but broth, apple juice, or electrolyte drinks can also help replenish lost fluids and minerals.
Ice chips or popsicles: Sucking on ice chips or frozen fruit pops can help rehydrate slowly and steadily if drinking fluids is difficult.
Avoid extremely hot or cold drinks: Stick to beverages at a comfortable, moderate temperature.

What foods to avoid

Just as important as knowing what to eat is knowing what to avoid. Certain foods are more likely to irritate a sensitive stomach.

Greasy, fatty, or fried foods: These are difficult to digest and can worsen nausea.
Spicy foods: Strong seasonings can irritate the stomach lining.
Dairy products: For some, milk and certain dairy can be hard to tolerate, though yogurt and kefir are often okay.
Strong-smelling foods: The odor of certain foods can trigger nausea, so opt for cooler foods with less aroma.

Comparison table: Nausea-friendly foods vs. foods to avoid


Nausea-Friendly Foods	Why They Help	Foods to Avoid	Why They Can Harm
Ginger (Tea, chews)	Soothes stomach muscles, aids digestion	Greasy, fatty, fried food	Hard to digest, irritates the gut
BRAT Diet (Bananas, Rice, etc.)	Bland, low-fiber, and gentle on the stomach	Spicy food	Can cause stomach lining irritation
Peppermint (Tea, oil)	Calming and numbing effect on stomach	High-fiber food	Slows digestion, can worsen discomfort
Clear broths	Replenishes fluids and electrolytes easily	Strong-smelling foods	Odors can trigger or worsen nausea
Crackers, toast	Simple starches, helps settle an empty stomach	Alcohol and caffeine	Dehydrating, irritates the stomach

Tips for eating when nauseous

Beyond choosing the right foods, how you eat is also important.

Eat small, frequent meals: Don't let your stomach get too empty, but avoid large, heavy meals that can be overwhelming.
Eat slowly: Take your time and chew your food thoroughly to aid digestion.
Listen to your body: Pay attention to what your body can tolerate and don't force yourself to eat.
Stay upright after eating: Lying down immediately after a meal can worsen symptoms.
Wait after vomiting: Give your stomach a rest for an hour or two before trying clear liquids again.

When to see a doctor

While dietary changes can often manage mild nausea, persistent or severe nausea could be a sign of a more serious condition. Consult a healthcare provider if your symptoms last for more than a few days, are severe, or are accompanied by fever, abdominal pain, or dehydration. You should also seek professional advice if your nausea is caused by medication or a specific medical treatment like chemotherapy. A registered dietitian can provide a personalized plan to help you find what works best for your situation.

Conclusion

Finding the right foods to relieve nausea is a process of trial and error, but starting with bland, easily digestible options like those in the BRAT diet, along with powerful natural aids like ginger and peppermint, can offer significant relief. Prioritizing hydration and avoiding triggers such as fatty or spicy foods is also crucial. By making smart dietary choices and adjusting your eating habits, you can effectively manage symptoms and help your body recover more comfortably.

Visit CancerPal for more information on natural nausea remedies.

Frequently Asked Questions

While once a standard, the BRAT diet is now considered restrictive for long-term use. It remains a good short-term strategy for calming an upset stomach because the foods are bland and easily digestible, but a broader, bland diet is often recommended for longer periods.

The time it takes for ginger to work can vary. For mild nausea, relief may be felt within 30 minutes to an hour. For more severe cases, it might take longer or require additional treatment. Consistent intake can be more effective for prevention.

A clear, carbonated beverage, like ginger ale, can sometimes help, especially if it's flat. The key is to let the carbonation escape first, as bubbles can cause gas and bloating. Avoid overly sugary sodas.

Dairy products like milk can be hard to digest for some people when they feel nauseous, so it is often recommended to avoid them initially. However, cultured dairy like yogurt and kefir are sometimes tolerated and can be beneficial.

If you are unable to keep down food or water, give your stomach a rest for a couple of hours. Then, try slowly sipping small amounts of clear liquids, such as ice chips or broth. If vomiting persists, consult a healthcare provider to prevent dehydration.

Yes, peppermint has calming and numbing effects that can help relax stomach muscles and reduce feelings of nausea. Sipping peppermint tea is a popular and effective natural remedy.

Yes, an empty stomach can sometimes worsen nausea. Try to eat small amounts of bland, simple foods like crackers or toast to keep something in your stomach. Eat slowly and listen to your body.