What Should I Eat When I Am Feeling Nauseous?

October 9, 2025 •

3 min read

According to the Mayo Clinic, nausea and vomiting can stem from a variety of causes, from stomach flu to pregnancy and even migraines. When this unpleasant sensation strikes, knowing what should I eat when I am feeling nauseous can significantly impact your comfort and recovery, guiding you toward soothing options that won't further upset your stomach.

Quick Summary

This article outlines a guide to managing nausea through diet, focusing on bland, easy-to-digest foods, and emphasizing the importance of staying hydrated. It details a gradual reintroduction of solids and lists foods and drinks to avoid, such as spicy, greasy, and high-fiber items, to help soothe an upset stomach.

Key Points

Start with Fluids: When nauseous, prioritize sipping small amounts of clear, cool liquids like water, broths, or herbal teas to stay hydrated and settle the stomach.
Follow the BRAT Diet: Gradually introduce bland, easy-to-digest foods such as bananas, rice, applesauce, and toast to provide nutrition without irritating your digestive system.
Embrace Natural Remedies: Ginger and peppermint are well-known for their anti-nausea properties and can be consumed as teas, candies, or even inhaled through aromatherapy.
Avoid Trigger Foods: Stay away from greasy, spicy, and strongly scented foods, as these can worsen symptoms and delay recovery.
Eat Small, Frequent Meals: Instead of large, heavy meals, opt for smaller portions throughout the day to avoid overfilling the stomach and triggering nausea.
Know When to Seek Medical Help: If nausea is severe, prolonged, or accompanied by other serious symptoms like chest pain or dehydration, contact a doctor.

Hydration is the First Priority

When nausea hits, whether or not it leads to vomiting, the first and most critical step is to stay hydrated. Dehydration can worsen symptoms and hinder recovery. If you are actively vomiting, wait 30 minutes to an hour before attempting to drink anything, then start with small, frequent sips to avoid shocking your stomach.

Essential fluids to sip slowly:

Clear Broths: Chicken or vegetable broth provides fluids and electrolytes that may be depleted from vomiting.
Electrolyte Drinks: Sports drinks or coconut water can help replenish essential minerals.
Herbal Teas: Ginger, peppermint, and chamomile teas are known for their soothing effects on the stomach.
Water with Lemon: Some find that the citric acid in lemon aids digestion.
Popsicles or Ice Chips: If even sips of liquid feel overwhelming, these can help you stay hydrated without consuming a large volume at once.

The Bland and Easy-to-Digest Diet

Once you can tolerate fluids without discomfort, it's time to reintroduce solids slowly. The traditional BRAT diet (bananas, rice, applesauce, and toast) has long been recommended for its bland, easy-to-digest components, though modern dietitians suggest a slightly more varied bland diet for better nutrition.

Phase 1: Resting and rehydrating

Start by consuming only clear liquids in small sips. If you can keep these down, move to the next phase.

Phase 2: Introducing bland foods

After 24 hours of no vomiting, begin with small amounts of bland foods. These include dry, starchy items that are low in fiber and won't overwhelm your digestive system.

Phase 3: Returning to a regular diet

If symptoms continue to improve, you can gradually reintroduce other low-fat, cooked foods. It is important to listen to your body and not rush this process.

Natural Remedies for Nausea Relief

Several natural ingredients are praised for their anti-nausea properties and can be incorporated into your diet once your stomach can handle them.

Ginger: Gingerol and shogaols, compounds found in ginger, have been shown to help with various types of nausea, including morning sickness and chemotherapy-induced nausea. You can consume it as tea, candy, or even grated into bland foods.
Peppermint: The menthol in peppermint has a calming, numbing effect that can relax stomach muscles. Peppermint tea or inhaling the scent of peppermint oil can be effective.
Lemon: The scent and taste of fresh lemon can help reduce feelings of nausea for some people.

Comparison Table: Best vs. Worst Foods for Nausea


Best Foods for Nausea	Worst Foods for Nausea
Bland Starches: Crackers, toast, rice, plain potatoes	Greasy/Fried Foods: Slows down digestion and can worsen upset stomach
Soups and Broths: Clear, non-greasy broths replenish fluids and electrolytes	Spicy Foods: Irritates the stomach lining
Ginger: Tea, candy, or supplements for anti-nausea effects	Acidic Foods: Citrus fruits, tomatoes, and sauces can increase stomach acid
Peppermint: Tea or aromatherapy for soothing effect	Strong Smells: Hot, fragrant foods can trigger nausea
Bananas: A source of potassium and easy on the stomach	Excessive Fiber: Raw vegetables and whole grains can be hard to digest initially
Applesauce: Soft, easy to digest, and contains fiber	Caffeine and Alcohol: Both are dehydrating and can irritate the gut
Hydrating Fruits: Watermelon, melon, and other high-water content fruits	Full-Fat Dairy: Can be difficult to digest

The Power of Eating Small, Frequent Meals

Overfilling the stomach can trigger or worsen nausea. Instead of three large meals, try eating smaller, more frequent meals or snacks throughout the day. This keeps your stomach from getting too empty or too full, both of which can be triggers. Carrying bland, easy-to-digest snacks like saltine crackers or pretzels can be particularly helpful for managing sudden bouts of nausea.

Conclusion: Navigating Nausea with a Smart Diet

When you're feeling nauseous, a strategic approach to your diet can make a significant difference. Prioritizing hydration with clear, cool liquids is the essential first step. Moving on to bland, low-fat foods like the components of the BRAT diet allows your digestive system to recover gently. Incorporating natural remedies such as ginger and peppermint can provide additional relief. Equally important is knowing what to avoid—greasy, spicy, and strongly scented foods—to prevent further irritation. By following these dietary guidelines, you can help soothe your stomach and support your body’s return to full health. If your symptoms are severe, persistent, or accompanied by other concerning signs, it is crucial to consult a healthcare provider for proper diagnosis and treatment.

American College of Obstetricians and Gynecologists (ACOG): https://www.acog.org/

Frequently Asked Questions

There is no single fastest way for everyone, but many find relief quickly by sipping on ginger or peppermint tea, sucking on ice chips, and getting fresh air. Inhaling the scent of a fresh lemon can also help.

Yes, saltine crackers are often recommended because they are bland, dry, and easy to digest. Eating a few crackers, especially before getting out of bed in the morning, can help settle your stomach.

Toast made from white bread is a good option for an upset stomach because it is bland, low in fiber, and easy for your digestive system to process. Avoid butter or sugary spreads initially.

Yes, for many people, strong smells can trigger or worsen nausea. This is why cold foods, which typically have less odor, can be more tolerable than hot foods. Cooking odors or strong perfumes should be avoided.

You should avoid caffeinated beverages like coffee and certain teas, alcohol, and sugary, carbonated sodas. These can irritate your stomach and contribute to dehydration.

Consult a doctor if nausea or vomiting lasts for more than two days for adults, or if it is accompanied by symptoms like severe abdominal pain, high fever, or signs of dehydration (excessive thirst, infrequent urination).

While the BRAT diet is very restrictive and no longer considered the only option for stomach recovery, its bland components—bananas, rice, applesauce, and toast—remain excellent choices for initial reintroduction of solid foods.