What to eat first thing in the morning for nausea?

November 16, 2025 •

4 min read

According to research, as many as 50% of adults experience nausea at some point each year, often feeling it most severely on an empty stomach. Knowing what to eat first thing in the morning for nausea is a crucial step towards finding relief and starting your day with a settled stomach.

Quick Summary

Several easily digestible foods can help alleviate morning nausea. Bland, starchy options like crackers or toast settle the stomach, while natural remedies such as ginger and peppermint offer soothing properties. Staying hydrated and eating small, frequent meals is also key.

Key Points

Start Small and Slow: Begin with a few bites of dry, bland food like crackers or toast before getting out of bed to prevent an empty stomach from triggering nausea.
Embrace Bland Foods: Stick to easy-to-digest, starchy options like bananas, rice, and plain oatmeal, as these absorb stomach acid without irritation.
Utilize Ginger: Consume ginger in tea, candy, or crystallized form, as its natural compounds are effective at reducing nausea.
Stay Hydrated with Cool Fluids: Sip on cool, clear beverages like water or herbal tea throughout the morning, as gulping large amounts can worsen discomfort.
Prioritize Low-Fat Protein: Incorporate some lean protein, such as plain yogurt or hard-boiled eggs, after the initial bland meal to provide energy without delaying digestion.
Avoid Strong Smells and Triggers: Cold foods and drinks can be more tolerable than hot ones, which have a stronger aroma. Steer clear of greasy, spicy, and overly sweet foods.

Why Nausea is Common in the Morning

For many, nausea is most pronounced in the morning due to an empty stomach, which can cause stomach acids to irritate the lining. Pregnancy, stress, medication side effects, and certain digestive issues can all exacerbate this feeling. The best approach is to eat something small and bland before getting out of bed to prevent your stomach from becoming completely empty.

Best Foods to Start Your Day with a Settled Stomach

Bland, Starchy Foods

Starchy foods are easily digestible and help absorb excess stomach acid, making them ideal for a sensitive stomach. Keeping a small snack like saltine crackers or dry toast on your nightstand can be an effective way to get ahead of morning queasiness.

Dry Crackers or Toast: Simple, flavorless crackers or toast are a classic remedy that can help settle your stomach before you even stand up.
Dry Cereal: A handful of dry, low-sugar cereal like plain Cheerios or corn flakes is a simple, easy-to-digest option.
Oatmeal: Plain oatmeal provides energy and fiber without irritating a delicate stomach. Avoid flavored packets, which are often high in sugar and may worsen nausea.
Rice Cakes: These crunchy, bland snacks offer a safe way to get some calories into your system.

Soothing Herbs and Spices

Certain herbs and spices have long been used to calm an upset stomach, with scientific studies backing their effectiveness.

Ginger: This is one of the most effective natural anti-nausea remedies. You can consume it as a tea made from fresh grated ginger, in crystallized form, or through ginger candies.
Peppermint: The menthol in peppermint can help soothe stomach muscles and ease cramps. Try sipping on peppermint tea or sucking on a peppermint candy.
Lemon: The citrus scent alone can be effective, especially for pregnancy-related nausea. Add a slice of fresh lemon to cool water or suck on a sour candy to stimulate saliva and calm the stomach.

High-Protein Foods (in Moderation)

While high-fat foods should be avoided, incorporating some easily digestible protein can help regulate blood sugar and provide sustained energy, which may prevent nausea.

Greek Yogurt: Opt for plain Greek yogurt, which is higher in protein than regular yogurt and less likely to contain a lot of added sugar.
Hard-Boiled Eggs: Hard-boiled eggs are an excellent source of protein that are easy to digest.

The Importance of Hydration

Staying hydrated is crucial, especially if you have been vomiting. However, gulping down a lot of fluid at once can worsen nausea.

Small, Frequent Sips: Sip cool, clear fluids slowly throughout the morning. Options include water, herbal tea, or broth.
Electrolytes: Drinks like coconut water or a sports drink can help replenish electrolytes lost during vomiting.

Foods to Avoid When Nauseous

Avoiding foods that are difficult to digest or have strong odors is just as important as choosing the right ones.

Fatty and Fried Foods: These can slow down digestion and should be avoided.
Spicy or Highly-Seasoned Foods: Strong spices can irritate the stomach lining and increase discomfort.
Very Sweet or Sugary Items: High-sugar foods can cause blood sugar spikes and crashes, potentially worsening nausea.

Comparison of Nausea-Relieving Options


Food/Ingredient	Benefits	Best for...	Considerations
Saltine Crackers	Absorb stomach acid, bland, easy to keep on hand.	Preventing nausea on an empty stomach.	Offers minimal nutritional value.
Ginger Tea	Proven anti-nausea effects, can be soothing.	Widespread nausea relief, especially for pregnancy and motion sickness.	Some people may experience mild heartburn.
Plain Yogurt	Protein-rich, easy to digest, contains probiotics.	Calming the stomach and providing sustained energy.	Use plain, unsweetened versions to avoid excess sugar.
Peppermint Candies	Soothes stomach muscles with menthol.	On-the-go relief, refreshing.	High in sugar; moderation is key.
Cold Foods (Popsicles, Melon)	Less aroma, provides hydration.	When smells are a major trigger.	Primarily provides fluids and sugar, not a full meal.

Conclusion

Finding what to eat first thing in the morning for nausea can make a significant difference in your daily comfort. Starting with small, frequent portions of bland, starchy foods like crackers or dry toast can effectively settle an empty stomach. Incorporating natural soothers like ginger or peppermint tea can provide further relief. Remember to sip cool, clear fluids throughout the morning to stay hydrated and avoid greasy, spicy, or overly sweet foods. While these tips are often highly effective, persistent or severe nausea should be discussed with a healthcare provider to identify any underlying conditions.

For more detailed information on managing nausea and other digestive issues, you can consult reputable health sources such as the National Institutes of Health.

Frequently Asked Questions

For morning sickness, the best options are bland, starchy foods like crackers, toast, or plain cereal, eaten slowly before getting out of bed. Ginger candies or tea can also provide significant relief.

Yes, bananas are excellent for morning nausea. They are a staple of the BRAT diet (Bananas, Rice, Applesauce, Toast) because they are easy to digest, contain natural sugars for energy, and replenish potassium lost during vomiting.

An empty stomach can lead to nausea because stomach acids have nothing to absorb, causing them to irritate the stomach lining. Eating a small, bland snack can help settle the stomach and prevent this.

Yes, staying hydrated is important. However, it is best to sip small amounts of cool water or clear fluids rather than drinking a large glass at once, which can worsen the feeling of nausea.

While many people swear by it, it's best to use a ginger ale made with real ginger. The carbonation can sometimes cause bloating, so sipping a flat soda or ginger tea might be more effective.

You should avoid fatty, greasy, and fried foods, as well as spicy or heavily seasoned dishes. Overly sweet or sugary foods can also irritate the stomach and worsen symptoms.

Cold foods typically have less aroma than hot foods, and strong smells can often trigger or worsen nausea, especially during pregnancy. Cold items like chilled fruit or popsicles are often more palatable.