What to eat to avoid travel sickness?

December 17, 2025 •

4 min read

According to the NHS, around one-third of the population experiences motion sickness, a common but unpleasant condition caused by a sensory mismatch between your inner ear and your eyes. A lesser-known but highly effective strategy for managing and preventing this is to carefully consider what to eat to avoid travel sickness.

Quick Summary

This guide provides comprehensive dietary strategies, including foods to consume and items to avoid, to effectively prevent and manage travel sickness. It covers the science behind how certain foods and beverages can impact nausea, along with practical tips for creating a travel-friendly meal plan.

Key Points

Eat Bland Snacks: Opt for low-fat, easy-to-digest foods like crackers, toast, and bananas to prevent stomach irritation.
Use Ginger for Nausea: Incorporate ginger in tea, candy, or ale, as it has been scientifically proven to help reduce nausea.
Stay Hydrated with Plain Water: Sip water frequently to avoid dehydration, which can worsen motion sickness symptoms.
Avoid Greasy and Spicy Foods: High-fat and spicy meals are difficult to digest and can trigger or intensify nausea.
Stay Away from Caffeine and Alcohol: These beverages can cause dehydration and stomach irritation, making motion sickness worse.
Choose Small, Frequent Meals: Don't travel on an empty or overly full stomach; nibbling on small amounts is the best strategy.
Skip Carbonated and Acidic Drinks: Sodas and citrus juices can cause bloating and stomach discomfort, which can exacerbate symptoms.

The Science Behind Travel Sickness and Diet

Travel sickness, also known as motion sickness, occurs when the brain receives conflicting signals from different sensory organs. For example, when in a car, your inner ear detects motion, but your eyes, focused on a book or phone, see stillness. This sensory conflict can trigger the body's 'fight or flight' response, leading to symptoms like nausea, vomiting, dizziness, and a cold sweat. What you eat directly impacts your digestive system, which is intimately connected to this response. Heavy, fatty, or acidic foods can exacerbate symptoms by delaying stomach emptying and increasing gastric acid production, making your stomach more sensitive to the motion. Conversely, bland, easily digestible foods can help keep the digestive system calm and reduce the likelihood of feeling queasy.

The Best Foods to Combat Travel Sickness

Choosing the right foods can make a significant difference in how you feel during a journey. The goal is to eat light, bland foods that are easy for your body to process, preventing any unnecessary strain on your digestive system.

Ginger: Ginger is a well-researched and highly effective natural remedy for nausea. It works by normalizing stomach contractions and aiding digestion. You can consume it in various forms, such as candied ginger, ginger tea, or ginger ale. Studies have shown that even a small dose can significantly reduce feelings of seasickness.
Crackers and Dry Toast: These bland, starchy foods help absorb excess stomach acid and settle a queasy stomach. They provide a low-fat, low-sugar way to keep something in your stomach without overloading your digestive system.
Bananas: A source of potassium and easily digestible carbohydrates, bananas are excellent for refueling and calming your stomach. They can be especially helpful if you experience vomiting, as they help restore depleted electrolytes.
Applesauce: Applesauce is a gentle, low-acid food that can provide energy without irritating your stomach. It's a great option for a light, pre-travel snack.
Water: Staying properly hydrated is crucial, as dehydration can worsen motion sickness symptoms. Sip plain, cool water regularly throughout your journey. Avoid consuming large quantities at once, which could lead to a feeling of fullness and discomfort.

Foods and Drinks to Avoid

Just as important as what you should eat is what you should definitely avoid. Certain foods and beverages can act as triggers and amplify your symptoms.

Greasy and Fried Foods: Heavy, high-fat meals like burgers, fries, and greasy breakfast foods take longer to digest and can increase nausea.
Spicy Foods: Dishes with a lot of spice can irritate the stomach lining and increase stomach acid, making nausea worse.
Caffeine and Alcohol: Both of these are dehydrating and can irritate the stomach. Alcohol, in particular, affects your senses and can significantly worsen motion sickness.
Carbonated Drinks: The gas in fizzy beverages can cause bloating and an upset stomach, which can intensify feelings of nausea.
Citrus Juices: Highly acidic foods like orange or grapefruit juice can cause stomach irritation in some people.

Comparison Table: Best vs. Worst Travel Foods


Best Foods to Eat	Worst Foods to Avoid
Ginger (Candied, Tea): Calms stomach, eases nausea.	Greasy/Fried Foods: Difficult to digest, increases nausea.
Crackers/Dry Toast: Absorbs stomach acid, settles stomach.	Spicy Foods: Irritates stomach lining, increases acid.
Bananas: Replenishes potassium, easy to digest.	Alcohol/Caffeine: Dehydrates, irritates stomach.
Applesauce: Gentle on the stomach, provides energy.	Carbonated Drinks: Causes bloating and discomfort.
Plain Water: Maintains hydration, prevents headaches.	Citrus Juices: High acidity can irritate the stomach.
Bland Foods (Rice, Bread): Simple to digest, won't upset balance.	Strong Odors (Garlic, Fish): Can trigger sensitive stomachs.

Practical Tips for Your Journey

Beyond choosing the right foods, incorporating a few strategic habits can help further mitigate travel sickness. Eating small, frequent snacks throughout your trip is better than eating one large meal. An empty or overly full stomach can both trigger nausea, so keeping it moderately full is ideal. Consider packing a small 'emergency' snack kit with some of the recommended bland foods like crackers or granola bars. Avoid reading or focusing on screens, as this worsens the sensory conflict that causes sickness. Instead, look at the horizon, get some fresh air by rolling down a window, or listen to music. If you're on a plane, booking a seat over the wing is often recommended, as this area experiences the least turbulence. For more on motion sickness remedies, including non-dietary ones, the CDC offers valuable insights.

Conclusion: Making Informed Choices for a Smoother Trip

In summary, preventing travel sickness is a multi-faceted approach, but your diet plays a critical and often underestimated role. By focusing on bland, easily digestible foods like ginger, crackers, and bananas while avoiding heavy, greasy, and acidic items, you can significantly reduce your chances of feeling unwell on your journey. The key is to manage your stomach's state, preventing it from becoming a source of stress during travel. Combining smart food choices with other preventive measures, like looking at the horizon and ensuring proper hydration, will help ensure a more comfortable and enjoyable travel experience.

Frequently Asked Questions

The best foods for travel sickness are bland, starchy, and low-fat items that are easy to digest. Options like saltine crackers, dry toast, and bananas are excellent choices.

Yes, ginger is a well-regarded and scientifically-backed remedy for motion sickness. It helps calm the stomach and has anti-nausea properties. It can be consumed in many forms, including tea, candied chews, or capsules.

No, it is not recommended to travel on an empty stomach. Both an empty and an overly full stomach can trigger nausea. Eating a light, bland snack is the best approach.

You should avoid alcoholic and caffeinated beverages, as they can cause dehydration. Also, steer clear of carbonated drinks, which can lead to bloating and discomfort.

Yes, bananas are a great option. They are easy to digest, provide energy through carbohydrates, and help replenish potassium, which can be lost through vomiting.

Spicy foods should be avoided before and during travel if you're prone to motion sickness. They can irritate the stomach lining and increase acid production, worsening nausea.

Sip plain, cool water slowly and consistently throughout your journey. Avoid drinking large quantities at once, as this can make your stomach feel too full and uncomfortable.