What Fruit Is Good For Nausea? A Guide to Soothing Your Stomach

October 12, 2025 •

5 min read

According to the National Institutes of Health, over 80% of pregnant people will experience some form of nausea and vomiting early in pregnancy, also known as morning sickness. For anyone experiencing a queasy stomach, incorporating the right fruits into your diet can provide gentle, effective relief and much-needed nutrients. This guide explores which fruits and fruity preparations are best for settling an upset stomach.

Quick Summary

This guide details which fruits are most effective for soothing nausea, covering options like bananas for potassium, applesauce for easy digestion, and citrus for its calming scent. It explains how these natural choices can help manage queasiness caused by various factors, from pregnancy to motion sickness.

Key Points

Choose Bland and Gentle Fruits: Opt for mild, easily digestible fruits like bananas and applesauce instead of strong-smelling or acidic options to soothe a sensitive stomach.
Replenish with Potassium: Bananas are excellent for restoring potassium and other electrolytes lost due to vomiting, helping you regain energy quickly.
Inhale Citrus Scents: The aroma of lemons has been scientifically proven to reduce nausea, especially for pregnant individuals, offering immediate relief.
Hydrate with Watermelon: When fluids are hard to keep down, the high water content and minerals in chilled watermelon can help prevent dehydration.
Try Ginger and Peppermint: Beyond fruits, ginger and peppermint are well-researched, potent remedies for various types of nausea, available in tea, chews, or aromatherapy.
Consult a Doctor for Severe Nausea: While home remedies are effective for mild cases, persistent or severe nausea should always be evaluated by a healthcare professional to rule out serious conditions.

Best Fruits for Soothing Nausea

When you are feeling nauseous, consuming strong-smelling or heavily flavored foods is often the last thing you want to do. Mild, easily digestible fruits can be a lifesaver, offering essential nutrients without overwhelming your system.

Bananas: The Gentle Go-To

Part of the famously effective B.R.A.T. diet (Bananas, Rice, Applesauce, Toast), bananas are a top choice for easing nausea.

High in Potassium: Vomiting and diarrhea can deplete the body's potassium levels. Bananas are an excellent source of this vital electrolyte, helping to restore balance.
Easy to Digest: Their soft, bland nature makes them gentle on a sensitive stomach, providing carbohydrates for energy without causing further distress.
Rich in Vitamin B6: Studies have shown that Vitamin B6 can help reduce nausea and vomiting, particularly during early pregnancy. Bananas are a good natural source of this vitamin.

Apples and Applesauce: Fiber for Digestion

Apples are rich in fiber, which helps clear toxins from your system and can aid in settling your stomach. Applesauce is an even easier option to digest when feeling unwell.

Contains Pectin: The fiber pectin, found in apples, can be beneficial if your nausea is accompanied by diarrhea.
Bland and Soothing: Unsweetened applesauce provides a gentle source of calories and carbs for an upset stomach.

Citrus Fruits: The Power of Aroma

Sometimes, the scent of a fruit is enough to provide relief. Lemons and other citrus fruits are known for their refreshing aroma and digestive benefits.

Refreshing Scent: Inhaling the scent of a fresh lemon has been shown to reduce nausea in pregnant women.
Helps with Hydration: Squeezing fresh lemon juice into water and sipping slowly can help rehydrate your body.
Combats Dry Mouth: Sucking on lemon-flavored candy or a lemon slice can combat the bad taste associated with persistent nausea.

Watermelon: High Water Content

Watermelon is an excellent choice for rehydration, especially if vomiting is an issue. Its high water content helps replenish lost fluids and electrolytes.

Hydrating: The refreshing and hydrating properties of watermelon make it easy to consume when other fluids are unappealing.
Mineral Rich: It contains minerals that can help prevent muscle cramps, a common side effect of dehydration.

Avocados: Nutrient-Dense and Calming

While not a fruit in the traditional sense, avocados are a fruit packed with nutrients that can be surprisingly calming for an upset stomach.

Rich in Folate and Potassium: Avocados contain more folate than many other fruits and are rich in potassium and magnesium, which some women find helpful for reducing nausea.
Healthy Fats: For some, the healthy fats can help sustain energy levels when solid food is difficult to manage.

Comparison of Anti-Nausea Fruits


Fruit/Preparation	Primary Benefit	Best For	Considerations
Bananas	Replenishing electrolytes (potassium) and providing energy.	Nausea with vomiting or diarrhea.	Very bland, excellent for sensitive stomachs.
Applesauce	Easy digestion and providing pectin (fiber).	All-around mild relief, especially for children.	Choose unsweetened to avoid excess sugar.
Lemons (Aroma/Juice)	Soothing scent and aiding hydration.	Nausea triggered by strong smells or mild queasiness.	Ingesting too much juice can be harsh on an empty stomach.
Watermelon	Rehydration and replacing minerals.	Dehydration due to vomiting.	Consume chilled for best effect and less odor.
Avocados	Nutrient-dense source of folate and potassium.	Sustaining energy during chronic nausea.	Healthy fats may not suit everyone with a viral illness.

Herbal and Non-Fruit Alternatives

Beyond fruits, other natural remedies can provide significant relief from nausea.

Ginger: The Powerful Root

This root has been used for centuries to manage stomach problems and has bioactive compounds that may interact with the nervous system to improve symptoms.

How to Use: Ginger can be consumed as tea, in candies, or added fresh to water.
Effective for Many Causes: It has been found to be effective for morning sickness, chemotherapy-related nausea, and motion sickness.

Peppermint: The Calming Herb

Peppermint's refreshing scent and soothing properties are well-known for calming queasy stomachs.

How to Use: Sipping peppermint tea or inhaling peppermint essential oil can provide fast relief by calming the nervous system.

The Importance of Bland Foods

Bland, low-fat foods like crackers, dry toast, and pretzels are staples for a sensitive stomach because they absorb stomach acid and don't have strong odors. Keeping crackers by your bed is a common strategy for morning sickness.

Staying Hydrated

Regardless of what you eat, staying properly hydrated is critical when you're nauseous. Sip clear liquids like water, ginger ale, or broth throughout the day to replenish fluids and electrolytes. For those who have been vomiting, consuming fluids with electrolytes is especially important to prevent dehydration.

When to Seek Medical Attention

While these at-home remedies can be effective for mild to moderate nausea, persistent or severe symptoms warrant a visit to a healthcare provider. Chronic nausea, especially if accompanied by severe abdominal pain, chest pain, or confusion, could indicate a more serious underlying issue. Always consult a doctor before introducing new supplements, especially during pregnancy.

Conclusion

When experiencing nausea, reaching for a gentle, nutrient-rich fruit like a banana or applesauce can offer immediate and effective relief by settling the stomach and providing necessary hydration and electrolytes. The aromatherapeutic benefits of citrus and peppermint are also highly effective, particularly for smell-induced queasiness. Combining these natural remedies with bland foods and proper hydration can help manage discomfort from various causes, including morning sickness, motion sickness, and digestive upset. For severe or persistent symptoms, a medical professional should be consulted to address any underlying concerns.

Key Takeaways

Bananas for Potassium: Replenish vital electrolytes lost during vomiting or diarrhea with potassium-rich bananas.
Applesauce is Gentle: The fiber in unsweetened applesauce aids digestion and is easy on a sensitive stomach.
Lemons Offer Aroma Therapy: The scent of lemon can significantly reduce nausea, a proven remedy for pregnancy-related queasiness.
Watermelon for Hydration: Its high water content makes watermelon excellent for fighting dehydration from vomiting.
Ginger is Powerful: The bioactive compounds in ginger can be highly effective against nausea from various causes, including motion sickness and chemotherapy.
Peppermint Provides Calm: The cooling scent of peppermint can calm the nervous system and soothe the stomach when taken as a tea or inhaled.
Bland Foods are Best: Stick to simple, non-aromatic foods like crackers and toast to avoid triggering further nausea.

Frequently Asked Questions

For morning sickness, bananas are often considered one of the best fruits due to their high potassium content and gentle nature on an upset stomach. The scent of lemons and the hydration from watermelon can also be very helpful.

Yes, unsweetened applesauce can be very effective for nausea. It is part of the BRAT diet (Bananas, Rice, Applesauce, Toast) and its fiber, pectin, can be soothing to the digestive tract.

While the smell of citrus, particularly lemon, can be calming, consuming large quantities of acidic citrus fruit or juice on an empty stomach may sometimes worsen nausea for some individuals. It's best to try it in moderation or simply inhale the scent.

Yes, eating a banana is recommended when recovering from a stomach flu. It is bland, easy to digest, and helps replenish potassium lost through vomiting and diarrhea.

Many people find that cold foods and fruits are better tolerated when nauseous. This is because hot foods emit stronger odors, which can sometimes trigger or worsen nausea.

Ginger, especially in tea or candy form, is a scientifically-supported anti-nausea remedy, whereas fruits like bananas and applesauce offer relief primarily through their blandness, fiber, and electrolytes. Ginger's medicinal compounds make it a powerful alternative or complement to fruit.

The best way to consume fruit for nausea is by starting with small, frequent servings. Opt for bland, easy-to-digest forms like chilled, peeled bananas or unsweetened applesauce. Sucking on ice cubes made from fruit juice is also an excellent way to rehydrate slowly.