When a wave of nausea hits, finding a palatable food or drink that won’t make things worse can feel like an impossible task. The goal is to provide your body with some energy and hydration without irritating a sensitive digestive system. By focusing on bland, low-odor options and proper eating habits, you can often find significant relief. This guide breaks down the best foods to eat when battling intense nausea, along with important tips for consumption.
The BRAT Diet and Other Bland Starches
For decades, medical professionals have recommended the BRAT diet—Bananas, Rice, Applesauce, and Toast—for upset stomachs. This collection of foods is effective because they are low in fiber, bland, and easy to digest. They also help to absorb excess stomach acid and provide a quick source of carbohydrates for energy. While originally a pediatric treatment, the principles apply universally for short-term nausea relief. Beyond the BRAT staples, other similar options can also be beneficial:
- Crackers: Simple saltine or graham crackers require minimal preparation and lack strong odors.
- Plain Pretzels: Another dry, salty snack that is often well-tolerated.
- Boiled Potatoes: A simple and satisfying source of calories. Prepare them boiled or mashed without heavy additions like butter or milk.
- Plain Oatmeal or Cream of Wheat: Hot cereals are warm and comforting but should be prepared simply, without high-fat ingredients.
Why Bland is Best for Nausea
The preference for bland foods when nauseous isn't a coincidence. During an episode of nausea, your senses can become heightened, and strong smells are a major trigger. Bland, neutral-smelling foods are less likely to activate your gag reflex. Furthermore, fatty, spicy, or fried foods take longer to digest, putting more strain on an already agitated stomach and increasing the likelihood of discomfort.
Natural Remedies: The Power of Ginger and Peppermint
Long-standing traditional remedies for nausea continue to be backed by modern research. Ginger is arguably the most well-known and widely-studied option. It contains compounds like gingerol and shogaol that are thought to interact with the central nervous system and stomach to reduce nausea symptoms. Peppermint is another potent option, acting as an antispasmodic to relax the gastrointestinal muscles.
- Ginger Tea: Sip slowly on a warm cup of ginger tea. You can buy pre-made bags or make your own by steeping fresh, grated ginger root in hot water.
- Candied or Crystallized Ginger: Sucking on a small piece of candied ginger can deliver the anti-nausea benefits in a chewable format.
- Peppermint Tea: The cooling effect of peppermint can soothe an upset stomach. As with ginger, it can be sipped warm.
- Peppermint Aromatherapy: Inhaling the scent of peppermint essential oil, either from a diffuser or directly from the bottle, has been shown to reduce nausea symptoms for some.
Crucial Hydration: What and How to Drink
Staying hydrated is paramount when you are very nauseous, especially if accompanied by vomiting. Dehydration can exacerbate nausea and prolong recovery. The key is to sip clear fluids slowly, rather than gulping down large amounts at once, which could trigger more vomiting.
- Water: The best and simplest option for hydration.
- Clear Broths: Chicken or vegetable broths provide fluids and electrolytes that are lost through vomiting.
- Sports Drinks and Oral Rehydration Solutions: Products like Gatorade or Pedialyte are formulated to replace lost electrolytes and are well-tolerated by many.
- Flat Soda: Allow soda like ginger ale to go flat before sipping. The carbonation can cause bloating and discomfort.
- Coconut Water: A natural source of electrolytes that can be easily digested.
Cold Foods and Gradual Protein
For some, hot food smells and temperatures are a significant trigger for nausea. In these cases, opting for cold foods that have less aroma is a great strategy. Once your stomach has settled, you can begin to introduce bland protein sources to provide more sustained energy and aid recovery.
- Popsicles or Ice Chips: A great way to slowly rehydrate while also providing a numbing sensation that may calm the stomach.
- Gelatin (Jell-O): A smooth, cold food that is easy to digest.
- Chilled Fruits: Cold fruits like watermelon or applesauce offer hydration and energy without strong smells.
- Plain Yogurt: Low-fat and low-sugar yogurt is often tolerated and provides protein and probiotics.
- Baked Skinless Chicken or Hard-Boiled Eggs: Once you're ready for more solid foods, lean proteins are a good choice.
What to Eat When Very Nauseous: Comparison Table
| Category | Recommended to Eat/Drink | To Avoid | Reasoning |
|---|---|---|---|
| Carbohydrates | Plain rice, toast, crackers, pretzels, potatoes | Greasy, fatty, or fried foods | Bland, easily digestible carbs provide energy without irritating the stomach. |
| Fruits & Vegetables | Bananas, applesauce, chilled fruits (watermelon) | Citrus fruits, raw vegetables, high-fiber fruits | Soft, low-fiber options are gentle on digestion; strong acids or high fiber can be irritating. |
| Protein | Baked skinless chicken, hard-boiled eggs, tofu, Greek yogurt | High-fat meats, fried protein, heavy sauces | Lean protein provides nutrients for recovery without slowing digestion excessively. |
| Beverages | Water, clear broths, electrolyte drinks, ginger ale (flat), herbal tea | Caffeinated soda, alcohol, very sweet drinks, milk and dairy (initially) | Hydration is crucial; plain, low-sugar drinks prevent further stomach upset. |
| Temperature | Cold or room temperature foods | Hot or spicy foods | Strong odors from hot foods can worsen nausea; cool foods are often better tolerated. |
Conclusion
When very nauseous, the best strategy is a careful and gradual approach to eating and drinking. Start with small, slow sips of clear fluids to prevent dehydration. Transition to bland, low-fiber, and low-fat foods like those in the BRAT diet, which provide essential energy without taxing your digestive system. Incorporating proven natural remedies like ginger and peppermint can also offer symptomatic relief. It's equally important to know what to avoid—greasy, spicy, and strongly-scented foods are likely to make your symptoms worse. Always listen to your body and introduce new foods slowly. If nausea persists or is severe, consult a healthcare provider to rule out underlying conditions and get tailored advice. The National Cancer Institute offers further guidelines on managing nausea in cancer care, which provides excellent general advice on navigating persistent or severe symptoms.
Note: The BRAT diet is intended for short-term use. If nausea persists for more than a few days, it's important to consult a healthcare professional to identify the root cause and ensure proper nutrition.
