What is Best to Eat When Feeling Nausea?

October 28, 2025 •

4 min read

According to Healthline, around 50% of adults experience nausea at some point each year. Finding relief from this unpleasant sensation often starts with your diet, and knowing what is best to eat when feeling nausea is key to recovery.

Quick Summary

This article explores dietary strategies to manage nausea, including eating bland, easy-to-digest foods and prioritizing hydration. Discover which foods provide relief and which to avoid to help soothe your stomach and aid recovery.

Key Points

Start bland and simple: When feeling nauseous, begin with easy-to-digest foods like toast, crackers, and plain rice.
Prioritize hydration: Sip small, frequent amounts of clear liquids such as water, broth, and electrolyte drinks to stay hydrated.
Use natural remedies like ginger: Ginger has been scientifically shown to help manage various types of nausea, including morning sickness and motion sickness.
Avoid strong, fatty, and spicy foods: These can irritate the stomach and make nausea worse. Stick to low-fat, low-odor options.
Eat smaller, frequent meals: Don't let your stomach get completely empty, as this can worsen nausea. Instead, graze on small portions throughout the day.
Consider cold foods: If strong cooking odors are a trigger, cold foods like chilled fruit, yogurt, or popsicles can be more palatable.

Soothing Your Stomach with Bland and Easy-to-Digest Foods

When nausea strikes, a primary goal is to consume foods that are gentle on your digestive system without strong smells or flavors that could trigger further discomfort. These bland, low-fiber options are easier for your stomach to process, reducing the risk of irritation. This approach is helpful for various causes of nausea, from viruses to morning sickness.

The BRAT Diet and Beyond

A classic recommendation for an upset stomach is the BRAT diet: Bananas, Rice, Applesauce, and Toast. While effective for short-term use, modern nutritional advice expands on this by including a wider variety of low-fat, easy-to-digest options. The starch in foods like white rice and toast can help absorb stomach acids, providing a calming effect. Bananas are rich in potassium, an important electrolyte that can be lost through vomiting or diarrhea. Applesauce offers a source of carbs and is gentle on the system.

Hydration Is Paramount

Staying hydrated is crucial when feeling nauseous, especially if you have been vomiting. However, guzzling large amounts of fluid can worsen symptoms. The best approach is to sip small quantities of clear liquids frequently throughout the day.

Water: Plain water is always a solid choice for staying hydrated.
Broth: Clear, non-greasy broths like chicken or vegetable bouillon replenish fluids and electrolytes without irritating the stomach.
Electrolyte-enhanced drinks: Sports drinks or oral rehydration solutions can help restore lost minerals.
Herbal teas: Peppermint and ginger teas are popular choices for their soothing properties.
Frozen treats: Sucking on ice chips, popsicles, or clear gelatin is an excellent way to rehydrate slowly.

Natural Remedies: Ginger and Peppermint

Long used in traditional medicine, ginger has strong scientific backing as an anti-nausea aid. The bioactive compounds in ginger, such as gingerol and shogaols, are believed to interact with the central nervous system and the stomach to alleviate nausea symptoms. It is effective for various types of nausea, including motion sickness, morning sickness, and chemotherapy-related discomfort. Peppermint, both as a tea or inhaled essential oil, has also shown promise in soothing an upset stomach.


Feature	Bland Foods	High-Protein Foods	High-Fiber Foods	Fatty/Greasy Foods
Effect on Nausea	Soothes and settles the stomach.	Can reduce nausea symptoms in some cases, especially from hunger.	Can be difficult to tolerate during acute nausea.	Likely to worsen nausea.
Ease of Digestion	Very easy to digest.	Varies, but often well-tolerated if low-fat.	May be too slow for an upset stomach.	Slow and taxing on the digestive system.
Best for Initial Stage	Yes, perfect for when symptoms are at their worst.	Once you can tolerate it, good for replenishing energy.	Best introduced later in recovery.	Avoid until fully recovered.
Nutritional Profile	Simple carbs and some potassium (bananas).	Provides essential amino acids for strength.	Provides important digestive support once feeling better.	Low nutritional value, high in fat.

Tips for Managing Nausea

Besides focusing on specific foods, several behavioral strategies can make a significant difference:

Eat smaller, more frequent meals: An empty stomach can worsen nausea, so grazing on small amounts of food every couple of hours can help.
Avoid strong odors: The smell of cooking or certain foods can trigger nausea. Choose cold or room-temperature foods, which have less aroma.
Rest after eating: Lying flat can put pressure on your stomach. Wait at least 30 minutes after eating before reclining.
Eat slowly: Pacing yourself and chewing food thoroughly can aid digestion and reduce stomach upset.
Keep snacks accessible: Having crackers or other bland snacks on your nightstand can be helpful for morning nausea.

Foods to Avoid

Just as important as what to eat is what not to eat when feeling nauseous. Certain foods can exacerbate symptoms and should be avoided until you are fully recovered. These include:

Greasy, fried, and fatty foods: These take longer to digest and can lead to stomach irritation.
Spicy foods: The strong flavors and heat can be too much for a sensitive stomach.
Overly sweet foods: Candies and rich desserts can cause stomach upset.
Caffeine and alcohol: These can dehydrate you and irritate your digestive tract.
High-fiber and acidic fruits/juices: While healthy, they can sometimes be difficult to tolerate initially. Stick to clear juices like apple juice.

Conclusion

When nausea sets in, the best strategy is to start with a gentle, hydrating approach. Focus on bland, easy-to-digest foods and clear liquids, gradually introducing more substance as your stomach tolerates it. Incorporating proven remedies like ginger can offer additional relief. Remember to listen to your body and avoid foods with strong odors or high fat content, which are likely to worsen symptoms. If nausea persists or is severe, it is always recommended to consult with a healthcare provider.

Visit the UCSF Health website for more information on diet modifications for nausea.

Frequently Asked Questions

There is no single fastest fix, but effective strategies include sipping water or ginger tea, eating a few crackers, or inhaling the scent of fresh lemon or peppermint. Resting quietly with your upper body elevated can also help.

The BRAT (Bananas, Rice, Applesauce, Toast) diet is often recommended for short-term relief, but many health professionals now suggest a broader range of bland, easy-to-digest foods to ensure adequate nutrition. It's not a long-term solution.

Yes, extensive research supports ginger's effectiveness in managing mild to moderate nausea from various causes, including pregnancy, chemotherapy, and motion sickness. You can consume it as tea, candy, or in supplement form.

Focus on clear, cool liquids and sip them slowly. Options include water, herbal teas (ginger, peppermint), clear broth, and electrolyte beverages. Avoid very sweet, caffeinated, or alcoholic beverages.

Yes, eating small, frequent amounts of bland food is often better than having an empty stomach, which can worsen nausea. Start with something simple like crackers and gradually add more food as you tolerate it.

You should avoid fatty, greasy, and fried foods, as well as very sweet or spicy foods, as these can irritate the stomach. Additionally, avoid foods with strong smells, which can trigger nausea.

Bland foods are easy to digest, while cold foods often have less of a strong odor than hot foods. Since strong smells can trigger nausea, the combination of blandness and low aroma can be very soothing for an upset stomach.