What Foods to Eat to Ease Nausea

December 11, 2025 •

3 min read

According to the National Institutes of Health, nausea is a very common condition with a wide range of causes, from motion sickness and pregnancy to stomach flu. Knowing what foods to eat to ease nausea can make a significant difference in your comfort and recovery.

Quick Summary

This guide provides practical advice on specific foods and drinks to consume when feeling nauseous. It focuses on gentle, easy-to-digest options that can settle the stomach and offers a comparison of different anti-nausea food categories.

Key Points

Start Bland: Begin with simple, easy-to-digest foods like bananas, plain rice, and toast to settle your stomach.
Use Ginger: Harness the anti-nausea power of ginger through tea, chews, or ale to calm your digestive system.
Prioritize Hydration: Sip small, frequent amounts of clear liquids like water, clear broths, or rehydration solutions to prevent dehydration.
Eat Small Meals: Opt for smaller, more frequent meals throughout the day instead of large ones to avoid overwhelming your stomach.
Choose Cold or Room-Temperature Foods: Avoid strong food odors, which can trigger nausea, by sticking to cooler dishes.

Soothing the Stomach with Bland Foods

When nausea strikes, the last thing you want is a heavy, greasy, or spicy meal. The goal is to provide your body with easily digestible sustenance that won't irritate your digestive system further. Bland foods are the cornerstone of this approach, providing necessary calories without overwhelming your gut.

The BRAT Diet: A Classic for a Reason

The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been recommended for those with stomach issues. Its components are all low in fiber, bland in flavor, and easy to digest. Eating these foods helps bind the stool, which is particularly helpful if nausea is accompanied by diarrhea. The bananas also provide potassium, an important electrolyte that can be lost through vomiting or diarrhea.

Bananas: Easy to digest, gentle on the stomach, and a good source of potassium.
Rice: Plain white rice is low in fiber and easy to process.
Applesauce: A good source of pectin, which can help firm stools. Opt for unsweetened applesauce to avoid excess sugar.
Toast: Plain white toast is a simple carbohydrate that won't cause digestive distress.

Harnessing the Power of Ginger

Ginger is perhaps the most famous and scientifically supported food for combating nausea. The active compounds in ginger, including gingerol, have been shown to calm the digestive system and reduce feelings of sickness. There are several ways to incorporate ginger into your diet when you feel unwell.

Ginger Tea: Slicing fresh ginger root and steeping it in hot water is a simple and effective method. Add a touch of honey if needed.
Ginger Ale: Some people find cold, carbonated ginger ale helpful. Be mindful of sugar content, and consider brands made with real ginger.
Ginger Chews: These provide a concentrated dose of ginger and can be easily carried for on-the-go relief.

Hydration is Crucial

Staying hydrated is one of the most important things you can do when you're nauseous, as dehydration can exacerbate symptoms. It’s best to sip small amounts of clear liquids throughout the day rather than drinking a large amount at once, which could trigger vomiting.

Clear Broths: Chicken or vegetable broth can help replenish sodium and other electrolytes.
Oral Rehydration Solutions: Products like Pedialyte are specifically designed to restore fluids and electrolytes.
Water: Plain water is always a good choice, but a squeeze of lemon can also be soothing.

Comparison Table: Anti-Nausea Food Categories


Food Category	Examples	Pros	Cons
Bland Starches	Crackers, Toast, Plain Pasta, Pretzels	Easy to digest, simple energy source, absorbs stomach acid.	Lacks variety and robust nutritional content.
Potassium-Rich	Bananas, Baked Potatoes, Avocados	Replenishes lost electrolytes, gentle on the stomach.	Can be too heavy for some extremely sensitive stomachs.
Ginger-Based	Ginger Tea, Ginger Chews, Ginger Ale	Scientifically proven anti-nausea properties.	Some commercial products contain high sugar levels.
Protein-Focused	Lean Chicken, Tofu, Eggs (plain)	Provides sustained energy, helps build strength.	Can be harder to digest for those with extreme nausea.
Cold Foods	Popsicles, Yogurt, Smoothies	Odorless and easy to consume, helps with hydration.	Some dairy or high-sugar options may irritate the stomach.

Other Considerations for Nausea Relief

Beyond what you eat, how you eat is also important. Aim for small, frequent meals instead of three large ones to avoid overwhelming your digestive system. Avoid lying down immediately after eating, as this can worsen feelings of sickness. The smell of certain foods can also be a trigger, so opting for cold or room-temperature dishes can help minimize food odors.

For more information on dietary modifications for nausea and vomiting, the UCSF Health website provides a detailed guide.

Conclusion: Navigating Your Diet for a Calmer Stomach

Coping with nausea requires a careful and gentle approach to your diet. By focusing on bland, easily digestible foods, staying well-hydrated, and incorporating natural remedies like ginger, you can find significant relief. Listen to your body and introduce different food groups slowly as your symptoms improve. What works best can be very individual, so experiment with these options to discover your personal regimen for easing nausea.

Note: If nausea is severe, persistent, or accompanied by other serious symptoms, it's important to consult a healthcare professional.

Frequently Asked Questions

Clear, non-caffeinated beverages are best for nausea. Water, clear broths, ginger tea, or oral rehydration solutions are excellent choices for staying hydrated and providing electrolytes without upsetting your stomach.

It is often best to avoid milk products like milk or cheese when nauseous, as they can be difficult to digest. Some individuals tolerate plain yogurt, but it's generally best to stick to dairy-free options initially.

Yes, plain, salty crackers like saltines can help absorb excess stomach acid and are easy to digest, which makes them a popular and effective remedy for nausea.

Avoid fatty, greasy, spicy, and heavily processed foods. Also, steer clear of strong-smelling foods, as their odor can trigger or worsen feelings of nausea.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is a time-tested approach because its components are bland, low in fiber, and easy to digest, making it effective for calming the stomach and binding stool if diarrhea is present.

You can use fresh ginger to make tea, consume ginger chews or lozenges, or drink ginger ale that is made with real ginger. Starting with small amounts is key to see how your body reacts.

Cold foods, such as popsicles or chilled fruits, often have less of an odor than hot foods. Strong smells can be a major trigger for nausea, so a cooler, less aromatic option can be easier to tolerate.