What kind of bread is best for nausea?

December 29, 2025 •

4 min read

According to the National Institutes of Health, nausea is a symptom experienced by a wide variety of people, from those with illnesses to pregnant individuals. While not always the primary cause, certain dietary choices, such as eating bland, low-fat bread, can significantly help manage this uncomfortable symptom.

Quick Summary

This article explores the best types of bread for soothing an upset stomach, detailing why dry white toast and sourdough are often recommended and what to avoid.

Key Points

Choose Bland and Low-Fat: Opt for simple carbohydrates like dry white toast or crackers to avoid irritating a sensitive stomach.
Dry White Toast Absorbs Acid: Toasted white bread becomes drier and helps absorb excess gastric acid, which can quickly settle a queasy stomach.
Sourdough Is a Digestible Alternative: The fermentation process in sourdough can make it easier to digest for some people compared to regular bread.
Avoid High-Fiber and Fatty Breads: Whole wheat, multigrain, and sweet breads are high in fiber, fat, and sugar, which can worsen nausea.
Eat Small, Slow Portions: Eating small amounts of plain bread or crackers slowly throughout the day can prevent overtaxing your digestive system.
Plain Is Best: Stick to plain bread without heavy, fatty, or spicy toppings, as these can trigger further nausea.
Part of the BRAT Diet: Plain toast is a staple of the BRAT (Bananas, Rice, Applesauce, Toast) diet, which is recommended for digestive distress.

The Soothing Power of Simple Carbohydrates

When experiencing nausea, the last thing you want to do is overwhelm your sensitive digestive system. The key to choosing the right bread is to opt for options that are low in fiber and fat, which makes them easy to digest. These bland, starchy foods can help absorb excess stomach acid and provide a small amount of carbohydrates to stabilize blood sugar levels, helping to settle a queasy stomach.

Dry White Toast: A Time-Honored Remedy

Dry white toast is perhaps the most famous bread-based remedy for nausea. Its effectiveness is rooted in several factors:

Low Fiber Content: White bread is made from refined flour, with the bran and germ removed, which substantially lowers its fiber content. This makes it incredibly easy for your body to digest, preventing any strain on an already sensitive stomach.
Absorption of Gastric Acid: When toasted, the bread becomes even drier and more starchy, helping to soak up excess stomach acid. This can provide quick relief from that unpleasant, unsettled feeling.
Blandness: The plain, mild flavor of dry toast is unlikely to trigger nausea, which can be exacerbated by strong smells or tastes.

Sourdough Bread: A Fermented Option

For some individuals, sourdough can be a good option due to its unique fermentation process. The bacteria and yeast used to create sourdough help to predigest some of the flour's starches and glutens. This process can make it easier to digest compared to regular bread, particularly for those with certain digestive sensitivities. While it's not as bland as white toast, many find it to be a gentle and satisfying choice.

Crackers: The Bedside Staple

Though not technically bread, saltine crackers are worth mentioning. They share many of the same benefits as dry toast, being bland, starchy, and low in fiber. Keeping a handful of crackers on your nightstand and eating a few slowly before getting out of bed can be a highly effective strategy for managing morning sickness.

The BRAT Diet and Bread

The BRAT diet—Bananas, Rice, Applesauce, and Toast—is a well-known, short-term dietary approach for digestive issues. The inclusion of plain toast in this regimen highlights its role as a key part of eating simple, bland foods when your stomach is upset. Following this diet, and its principles of low fiber and blandness, can guide you toward the right bread choices for nausea relief.

Bread Types to Limit or Avoid

While some bread can be beneficial, others can make nausea worse. Knowing what to avoid is just as important as knowing what to eat.

Whole Wheat and Grainy Breads: The high fiber and complex carbohydrates in whole wheat and multigrain breads are harder for the digestive system to process. This extra work can exacerbate feelings of nausea and stomach discomfort.
Breads with Add-ins: Breads with nuts, seeds, or dried fruits are high in fiber and can irritate a sensitive stomach.
Sweet Breads and Pastries: Cinnamon rolls, donuts, and other sugary baked goods contain high amounts of fat and sugar, which can be irritating to the gastrointestinal lining and trigger more nausea.

How to Eat Your Bread for Nausea Relief

It's not just about what you eat, but how you eat it. Eating slowly and mindfully is crucial when your stomach is queasy. Try these tips:

Start Small: Begin with a small amount, like a single slice of dry toast or a few crackers, to test your tolerance.
Avoid Toppings: Resist the temptation to add high-fat, spicy, or rich toppings like heavy butter, spreads, or cheese.
Stay Hydrated: Sip small amounts of water or herbal tea alongside your bread to prevent dehydration, which can worsen nausea.

Comparison of Breads for Nausea


Bread Type	Digestibility for Nausea	Fiber Content	Texture	Suitability	Notes
Dry White Toast	Very high	Very low	Bland, crunchy	Excellent	Best for acute, severe nausea.
Sourdough	High	Low	Slightly tangy	Good	Fermentation aids digestion; can have a stronger flavor.
Saltine Crackers	Very high	Very low	Bland, crunchy	Excellent	Ideal for snacking and morning sickness.
Whole Wheat Bread	Low	High	Hearty, grainy	Poor	High fiber content can cause discomfort.
Multigrain Bread	Low	High	Coarse, chewy	Poor	Added seeds and grains can irritate the stomach.
Sweet Pastries	Very low	Varies	Rich, soft	Poor	High fat and sugar content can trigger nausea.

Conclusion

When a wave of nausea hits, reaching for simple, bland, and low-fiber bread is a safe bet. Dry white toast and saltine crackers are particularly effective due to their low-fat content and ability to absorb stomach acid. While whole grains and high-fiber varieties are healthier choices under normal circumstances, they should be avoided when your digestive system is sensitive. Remember to eat slowly and in small amounts, and if symptoms persist, consult a healthcare professional. For additional guidance on nausea and nutrition, the National Center for Biotechnology Information offers valuable insights.

Frequently Asked Questions

Yes, dry toast is often better for nausea than untoasted bread. The toasting process makes the bread drier, which can help absorb excess stomach acid and provide a blander, easier-to-digest food source for your stomach.

White bread is made from refined flour and has a lower fiber content than whole wheat bread. This makes it easier to digest and less likely to irritate a sensitive or upset stomach.

For some individuals, sourdough bread can be a good option for nausea. The fermentation process breaks down some of the starches, which can make it easier to digest. However, if your nausea is severe, very bland foods like plain white toast are often safer to start with.

For nausea, it's best to eat dry, plain toast. Avoid fatty or rich toppings like butter or cream cheese, as they can slow gastric emptying and worsen nausea. A small amount of smooth nut butter or a sprinkle of salt is sometimes tolerated, but plain is safest.

While medical advice has evolved, the principles of the BRAT diet (Bananas, Rice, Applesauce, Toast) remain relevant for short-term management of digestive issues like nausea and diarrhea. It emphasizes bland, easily digestible foods that are gentle on the stomach.

Eating dry toast first thing in the morning, before getting out of bed, is a common and effective strategy for managing morning sickness. It can help settle your stomach before the day begins.

Other bland and easily digestible foods include rice, applesauce, plain crackers, clear broths, and bananas. These foods are part of the BRAT diet and are recommended for soothing an upset stomach.

Breads with seeds or nuts are higher in fiber and can be more difficult for a sensitive digestive system to process. The increased bulk and roughage can sometimes cause irritation and worsen nausea.