What to consume when you can't keep anything down?

December 27, 2025 •

3 min read

An estimated 50% of adults experience nausea each year. When you're struggling to keep food down due to illness, morning sickness, or post-operative recovery, knowing what to consume when you can't keep anything down is crucial for staying hydrated and nourished.

Quick Summary

This guide provides practical advice on the best fluids and foods to consume when experiencing nausea and vomiting. It covers clear liquids, bland diet options, and what to avoid to prevent further irritation of the digestive system.

Key Points

Start with Fluids Only: Focus on clear liquids like broth, water, and oral rehydration solutions to prevent dehydration.
Begin with Bland Foods: Gradually introduce foods from the BRAT diet (bananas, rice, applesauce, toast) as they are easy on the stomach.
Eat Small, Frequent Meals: Consume small portions every few hours to avoid overwhelming your digestive system and triggering nausea.
Avoid Irritating Foods: Stay away from greasy, spicy, and high-fat foods, as well as acidic juices, caffeine, and alcohol.
Stay Upright After Eating: To prevent reflux and nausea, remain in a sitting or upright position for at least 30 minutes after consuming fluids or food.
When to See a Doctor: Seek medical attention if vomiting persists for more than 48 hours or is accompanied by other severe symptoms like high fever, severe pain, or confusion.

When to Prioritize Fluids

When you first experience severe nausea or vomiting, the primary focus should be on staying hydrated. Vomiting and diarrhea can quickly lead to dehydration, which can worsen symptoms and pose a health risk. Instead of trying to force solid foods, concentrate on sipping clear liquids in small, frequent amounts. This gentle approach helps to replenish lost fluids and electrolytes without shocking your sensitive stomach. Sucking on ice chips or frozen popsicles is an excellent strategy for slow, steady fluid intake. This can be especially helpful if even small sips of liquid feel overwhelming. Electrolyte solutions, designed for rehydration, are also a wise choice as they replace essential minerals lost through fluid loss.

Gentle, Easy-to-Digest Food Choices

Once you can tolerate clear liquids, you can begin to introduce simple, bland foods. The BRAT diet—bananas, rice, applesauce, and toast—is a classic recommendation for a reason. These foods are starchy, low in fiber, and easy for your stomach to digest. Mashed potatoes, plain noodles, and crackers are other excellent options. It is best to avoid anything with strong odors, as scents can trigger or worsen nausea. Cold foods, such as gelatin or chilled fruits, are also often tolerated better than hot dishes because they have less aroma.

Transitioning Back to a Regular Diet

After successfully tolerating bland foods, you can slowly begin to reintroduce other items. Start with lean proteins that are easy to digest, such as baked chicken or turkey. Soups and broths with added chicken or vegetables are also a great way to add calories and nutrients back into your diet. Be patient with your body. Rushing back to heavy, greasy, or spicy foods can easily cause a relapse of symptoms.

Comparison Table: Bland vs. Irritating Foods


Bland & Soothing	Irritating & Avoid
Clear Broth	Fried & Greasy Foods
Saltine Crackers	Spicy Food
Plain Toast	High-Fat Dairy Products
Bananas & Applesauce	Highly Acidic Juices (e.g., orange, grapefruit)
Mashed Potatoes	Caffeine & Alcohol
Plain Rice	Raw Vegetables
Ginger Tea	High-Sugar Drinks & Sweets
Clear Sodas (flat)	Processed Meats

Foods and Drinks to Avoid

When your stomach is upset, certain foods and beverages can exacerbate the problem. It's best to steer clear of anything that is difficult to digest or might irritate the stomach lining. This includes:

Greasy and fried foods: These are high in fat and can sit heavy in your stomach.
Spicy foods: The capsaicin in spicy foods can irritate the stomach.
High-fat dairy: Whole milk, cream, and high-fat cheeses are harder to digest.
Acidic foods and drinks: Citrus juices like orange and grapefruit can be too harsh on an already sensitive stomach.
Alcohol and caffeine: Both are known to irritate the stomach and contribute to dehydration.
High-sugar content: Excessive sugar can worsen nausea for some people.

Managing Your Intake

Eat Small, Frequent Meals: Instead of three large meals, try eating smaller portions every one to two hours. This prevents you from overfilling your stomach and keeps nausea at bay.
Sip, Don't Gulp: When drinking fluids, sip them slowly to avoid overwhelming your stomach. This also helps with gradual rehydration.
Stay Upright After Eating: Lying down immediately after consuming food or fluids can worsen nausea and reflux. Try to remain in an upright position for at least 30 minutes.
Avoid Strong Odors: Cooking aromas, perfumes, and other strong smells can be a trigger for nausea. Choose quiet, low-odor spaces to eat.
Chew and Suck on Ice: If even small sips are too much, start with ice chips or frozen juice pops. This helps get fluids in slowly and can be very soothing.

Conclusion

When you can't keep anything down, the primary goals are to prevent dehydration and to gently reintroduce nutrients. Starting with clear fluids and progressing to bland, easy-to-digest foods like those in the BRAT diet is a safe and effective strategy. Remember to eat and drink slowly, in small amounts, and to avoid anything that could further irritate your stomach. However, if your symptoms are severe, last longer than 24-48 hours, or are accompanied by a high fever or severe pain, it is crucial to contact a healthcare provider for a proper diagnosis and treatment. For more detailed information, consult authoritative sources like the Cleveland Clinic on managing vomiting.

Authoritative Link

For reliable guidance on recovering from nausea and vomiting, refer to the Cleveland Clinic's health information. https://health.clevelandclinic.org/vomiting-101-why-you-throw-up-and-the-best-way-to-recover

Frequently Asked Questions

When you're first feeling nauseous and can't keep anything down, start with small sips of clear fluids. Water, ice chips, and clear broth are excellent initial choices for gentle hydration.

Yes, sports drinks can help with rehydration as they replenish lost electrolytes. However, they are often high in sugar, so oral rehydration solutions are a better alternative. If you opt for a sports drink, sip it slowly.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is recommended because these foods are low in fiber, bland, and easy to digest. This reduces the work your stomach has to do, which can help calm irritation.

Yes, ginger is a well-known remedy for nausea. You can try sipping ginger tea, eating ginger biscuits, or taking ginger capsules, but be sure the product contains real ginger for best effect.

It is generally advisable to avoid high-fat dairy like whole milk and cheese, as they can be difficult to digest. However, some people can tolerate low-fat dairy like yogurt with live cultures, which can aid digestion.

After a bout of vomiting, it's best to wait a few hours to let your stomach settle. Start with clear liquids, and if those are tolerated well for several hours, you can slowly introduce bland solid foods.

Many people find that cold liquids are better tolerated than hot ones. The lower temperature and reduced aroma can be less likely to trigger nausea.

If nausea and vomiting persist for more than 24-48 hours, or if you experience a high fever, severe abdominal pain, or other concerning symptoms, you should contact a doctor immediately.

Yes, strong smells from cooking, perfumes, or smoke can often trigger or worsen feelings of nausea. It is helpful to avoid preparing food yourself and to stay in a well-ventilated area.

The best way to prevent dehydration is to focus on slow and steady fluid intake. This can include small sips of water, sucking on ice chips, or using an oral rehydration solution designed to replenish electrolytes effectively.