What to Do If You Feel Nauseous From Not Eating

Recent studies suggest that up to 50% of adults experience nausea at some point in their lives, with one common cause being prolonged periods without food. Learning what to do if you feel nauseous from not eating can provide immediate relief and help you establish better eating patterns to prevent it from happening again.

Quick Summary

When hunger causes nausea, eat small amounts of bland food, sip clear fluids, and try soothing remedies like ginger. Avoid greasy or spicy meals and don't lie down right after eating. Adopting a schedule of smaller, more frequent meals can effectively prevent future episodes.

Key Points

• Start with Bland Foods: Choose simple carbohydrates like crackers or toast to absorb excess stomach acid and settle your stomach.

• Stay Hydrated: Sip clear, cool liquids like water, ginger ale, or broth slowly throughout the day to combat dehydration.

• Utilize Ginger: Consume ginger tea, chews, or ale to accelerate gastric emptying and provide natural relief from nausea.

• Eat Small, Frequent Meals: Instead of large, infrequent meals, opt for smaller portions every few hours to keep blood sugar stable and prevent nausea.

• Avoid Trigger Foods: Stay away from spicy, greasy, fried, and overly sweet foods, which can worsen an upset stomach.

• Get Fresh Air: Stepping outside for a moment can help distract and soothe a queasy feeling.

Why Hunger Causes Nausea

Experiencing nausea on an empty stomach is your body's way of sending a signal that it needs fuel. Several physiological factors contribute to this unpleasant sensation:

Low Blood Sugar (Hypoglycemia)

When you skip meals, your blood glucose levels drop. Since your brain relies on glucose for energy, this deficiency can trigger symptoms such as nausea, dizziness, and irritability. Your body's stress response to low energy is a key driver of this feeling.

Excess Stomach Acid

Your stomach produces hydrochloric acid to break down food. If you haven't eaten for a long time, this acid can build up in your empty stomach. This excess acid can irritate the stomach lining, leading to a queasy, acidic feeling and potentially acid reflux.

Dehydration

Even mild dehydration can upset your stomach and contribute to feelings of nausea, especially when combined with hunger. Your body uses water for many functions, including proper digestion, and an imbalance can send misleading hunger or discomfort signals.

Hormonal Signals

Hormones play a role in regulating appetite. For example, when you are hungry, your body releases hormones like ghrelin. While primarily an appetite stimulant, ghrelin can also impact stomach motility, which can lead to nausea in sensitive individuals.

Immediate Relief: What to Eat and Drink

When nausea hits, your immediate goal is to gently reintroduce nutrients without shocking your system. Start with small amounts of bland, easily digestible foods and hydrating fluids.

• Dry and Starchy Foods: Crackers, toast, and plain rice are excellent choices. They are simple carbohydrates that absorb stomach acid and settle a queasy stomach without strong odors or tastes.
• Ginger: Known for its anti-nausea properties, ginger can be consumed as ginger tea, ginger ale (preferably flat), or ginger chews. It helps stimulate stomach muscle contractions and accelerate gastric emptying.
• Clear Liquids: Sip cold, clear liquids slowly throughout the day. Water, apple juice, and clear broths help you stay hydrated and are gentle on the stomach. Sports drinks can also help replenish lost electrolytes.
• The BRAT Diet: This acronym stands for Bananas, Rice, Applesauce, and Toast. These bland, low-fiber foods are easy to digest and can help relieve nausea and an upset stomach in the short term.

Foods and Drinks to Avoid

While bland foods can be a great help, certain items can worsen nausea and should be avoided when your stomach is upset:

• Greasy, Fried, or Spicy Foods: These are difficult to digest and can further irritate an already sensitive stomach lining.
• Very Sweet Foods: High-sugar foods can cause rapid spikes in blood sugar, which can trigger more nausea.
• Caffeine and Alcohol: These can irritate the stomach and contribute to dehydration.
• Strong Smells: The smell of hot food can sometimes trigger or intensify nausea. Opt for cold or room-temperature foods if strong odors are a problem.

Long-Term Strategies to Prevent Nausea from Hunger

Preventing hunger-related nausea involves adopting consistent, healthy eating habits. The goal is to avoid leaving your stomach empty for prolonged periods.

• Eat Smaller, More Frequent Meals: Instead of three large meals, try eating five or six smaller ones throughout the day. This keeps your blood sugar stable and prevents excess acid buildup.
• Bulk Up Your Meals: Ensure your meals contain a good balance of carbohydrates, protein, and fat to keep you feeling full longer and maintain stable energy levels.
• Keep Snacks Handy: Carry healthy snacks like crackers, nuts, or fruit to prevent your stomach from becoming completely empty, especially when you are busy.
• Stay Hydrated: Consistently drinking water throughout the day prevents dehydration, which can often be mistaken for hunger or contribute to nausea.

Meal Frequency Comparison

Aspect	Three Large Meals	Six Small Meals
Effect on Blood Sugar	Can cause large peaks and valleys, leading to low blood sugar and nausea.	Promotes stable blood sugar levels, reducing the risk of a sudden drop.
Stomach Acidity	Longer periods between eating can lead to excess stomach acid buildup.	Consistent food intake helps neutralize stomach acid more effectively.
Digestion	Can feel heavy and slow, putting more strain on the digestive system.	Easier on the digestive system, as it processes smaller amounts of food more efficiently.
Energy Levels	Energy can fluctuate with meals, potentially causing fatigue between feedings.	Provides a more constant supply of energy, preventing drops and associated dizziness.

Home Remedies and Soothing Techniques

Beyond eating, a few simple actions can help manage the immediate symptoms of nausea:

• Fresh Air: Sometimes, simply getting some fresh air can help relieve a queasy feeling.
• Deep Breathing: Controlled, deep breathing can help calm your nervous system and reduce the stress response that may exacerbate nausea.
• Acupressure: Applying pressure to the P-6 (Nei Guan) acupressure point on the wrist is believed by some to help with nausea.
• Relaxation: Lying down and distracting yourself with music or a film can take your mind off the discomfort.

When to See a Doctor

While hunger-related nausea is usually not serious, you should consult a healthcare provider if:

• Nausea and vomiting persist for more than a couple of days.
• You suspect your nausea is a side effect of medication.
• You experience symptoms of severe dehydration, such as dark urine, extreme fatigue, or dizziness.
• The nausea is accompanied by severe symptoms like chest pain, severe abdominal cramping, or fever.
• You are pregnant and experiencing severe, persistent nausea.

Conclusion

Feeling nauseous from not eating is a clear sign that your body needs fuel. The immediate remedy is to consume small, gentle meals and sip clear liquids to stabilize blood sugar, neutralize stomach acid, and rehydrate. To prevent future occurrences, establish a routine of eating small, frequent meals throughout the day. By understanding the underlying causes and implementing these simple strategies, you can manage and avoid this common and uncomfortable issue. For further guidance on maintaining healthy eating habits, consult a comprehensive resource like this guide from Healthline on managing nausea.

Frequently Asked Questions

Why does my stomach hurt when I'm hungry?

When you are hungry for an extended period, your stomach continues to produce acid to digest food that isn't there. This excess acid can build up, irritating the stomach lining and causing a painful, queasy feeling.

What's the quickest way to stop nausea from hunger?

The quickest way is to consume a small amount of bland, starchy food, such as a few saltine crackers or a piece of toast. This can quickly help to absorb the excess stomach acid and provide a little fuel to raise your blood sugar.

Can dehydration make me feel nauseous?

Yes, even mild dehydration can upset your stomach and worsen feelings of nausea. Your body needs adequate fluid to function properly, and a lack of it can send confusing signals to your digestive system.

Should I eat a large meal when I feel sick from hunger?

No, you should avoid eating a large meal. This can overload your sensitive stomach and worsen your nausea. Instead, eat small, frequent meals to gently refuel your body.

What kind of drinks should I have for nausea from not eating?

Clear, cool liquids are best. Try sipping water, apple juice, broth, or ginger ale. These options help you stay hydrated without overwhelming your stomach.

Are there any natural remedies for nausea?

Yes, ginger and peppermint are common natural remedies. You can try ginger tea, chewing on a piece of candied ginger, or sipping peppermint tea to help soothe your stomach.

How can I prevent feeling nauseous from hunger in the future?

Preventing hunger-related nausea involves regulating your eating schedule. The most effective way is to eat small, balanced meals or snacks every three to four hours to keep your blood sugar and energy levels stable.