What to eat when feeling nauseous?

November 13, 2025 •

4 min read

Nausea is a common and unpleasant symptom that can arise from many causes, including illness, motion sickness, or pregnancy. Knowing what to eat when feeling nauseous can provide significant relief, helping to settle your stomach and prevent dehydration without causing further irritation.

Quick Summary

Learn how to manage nausea effectively by choosing bland, easy-to-digest foods and prioritizing hydration. Find out which foods and drinks soothe your stomach and what to avoid to prevent worsening your symptoms.

Key Points

Start with Hydration: Sip small, frequent amounts of clear liquids like water, clear broth, or flat ginger ale to prevent dehydration without overwhelming your stomach.
Embrace Bland Foods: Follow the BRAT diet (bananas, rice, applesauce, toast) or other simple foods like plain potatoes and crackers, as they are gentle on the digestive system.
Use Ginger and Peppermint: Natural remedies like ginger tea or peppermint aromatherapy can be highly effective in soothing an upset stomach and reducing nausea symptoms.
Avoid Triggers: Stay away from greasy, fried, spicy, and strongly scented foods, along with heavy dairy, caffeine, and alcohol, as they can worsen nausea.
Eat Small, Frequent Meals: Opt for smaller portions throughout the day to keep your stomach from getting too full and potentially aggravating your symptoms.
Stay Upright After Eating: Remain seated or propped up for at least 30-60 minutes after a meal to help with digestion and prevent acid reflux.
Trust Your Cravings: Pay attention to what your body is telling you. If a food seems unappetizing, it is likely best to avoid it for the time being.

Feeling nauseous can turn your world upside down, making it difficult to find the motivation to eat. However, an empty stomach can sometimes make the feeling worse. The key is to choose your foods carefully, prioritizing bland, easy-to-digest options and staying well-hydrated to support your body's recovery.

The Crucial Role of Hydration

Dehydration is a common consequence of nausea, especially if it leads to vomiting. Replenishing fluids is your first priority. Instead of gulping down a large glass of water, which can overwhelm a sensitive stomach, sip small amounts of clear, cool liquids slowly throughout the day.

Best Liquid Options:

Water with lemon or mint: The aroma of citrus and mint can be very soothing.
Clear broth: Chicken or vegetable broth can replenish sodium and other minerals.
Flat ginger ale or soda: Allow carbonated drinks to go flat, as the bubbles can cause bloating. The ginger can also help settle your stomach.
Electrolyte-rich beverages: Sports drinks or coconut water can help replace lost electrolytes if you have been vomiting.
Popsicles or ice chips: Sucking on ice chips or popsicles is an excellent way to slowly rehydrate.

Soothing Bland Foods

Once you feel you can tolerate solid food, start with bland, simple options. The traditional BRAT diet is a great starting point, but many other simple foods work well, too. These foods are easy on the digestive system, low in fiber, and do not have strong odors that could trigger more nausea.

The BRAT Diet Revisited

The BRAT diet stands for bananas, rice, applesauce, and toast. This time-tested regimen works because these foods are binding and generally well-tolerated. For a nutritious boost, you can expand on these options with other bland foods.

Best bland foods:

Bananas: Easy to digest and a good source of potassium.
White rice: Plain, white rice is starchy and can help absorb stomach acids.
Applesauce: Pectin in apples can aid digestion.
Dry toast or crackers: Saltine crackers or dry toast can help settle your stomach and are often recommended for morning sickness.
Plain potatoes: Baked or mashed potatoes are easy to digest.
Plain pasta: Simple pasta with no heavy sauce is a good option.

Herbal Remedies for Nausea

Certain herbs have been used for centuries to combat nausea and have some scientific backing. Incorporating these into your diet can provide additional relief.

The Power of Ginger and Mint

Ginger: Ginger is arguably the most famous natural remedy for nausea. Its compounds, gingerol and shogaol, can help accelerate gastric emptying, which can reduce nausea. You can consume ginger in several ways: sipping ginger tea, sucking on crystallized ginger, or chewing on a small piece of fresh ginger. For those undergoing chemotherapy or experiencing pregnancy-related nausea, controlled doses have shown effectiveness.
Peppermint: Peppermint can have a relaxing effect on the stomach muscles. Peppermint tea is a popular choice, and even just the aroma of peppermint essential oil can provide relief.

What to Avoid When Nauseous

Just as important as knowing what to eat is knowing what to avoid. Certain foods and habits can aggravate your symptoms and make you feel worse. Avoiding these can speed up your recovery and prevent discomfort.

Foods and Drinks to Avoid:

Greasy and fried foods: High-fat foods are hard to digest and can slow down stomach emptying.
Spicy and highly seasoned foods: Strong spices can irritate a sensitive stomach lining.
Acidic foods: Citrus fruits and tomato-based products can trigger or worsen acid reflux.
Heavy dairy products: Full-fat dairy can be difficult to digest and may cause further discomfort.
Caffeine and alcohol: Both can cause dehydration and irritate the stomach.
Strong odors: Cooking odors can be a powerful trigger for nausea, so it's best to avoid food preparation if possible.

Comparison: Foods to Eat vs. Foods to Avoid for Nausea


Feature	Foods to Eat	Foods to Avoid
Texture & Flavor	Bland, simple, dry	Greasy, spicy, oily, strongly flavored
Preparation	Boiled, steamed, baked, plain	Fried, heavily spiced, creamy
Digestion	Easy to digest	Hard to digest, high in fat
Odor	Mild or pleasant	Strong, overpowering
Examples (Solids)	Crackers, rice, toast, bananas, potatoes, chicken broth	French fries, bacon, spicy sauces, red meat, fatty desserts
Examples (Liquids)	Ginger tea, peppermint tea, flat ginger ale, water, clear broth	Coffee, alcohol, full-sugar sodas, fruit juices with pulp

Other Helpful Strategies

Beyond dietary changes, a few behavioral adjustments can further help manage nausea. Try eating smaller, more frequent meals throughout the day instead of three large ones. This prevents your stomach from becoming overly full. Additionally, after eating, remain upright for at least 30 to 60 minutes to aid digestion and use gravity to your advantage. Lastly, listen to your body; if a food or drink sounds unappealing, it's best to avoid it, even if it's typically recommended.

Conclusion

Dealing with nausea is challenging, but making strategic choices about your diet can provide significant comfort. By focusing on hydration with clear liquids, introducing bland and easily digestible foods, and incorporating natural remedies like ginger and peppermint, you can manage your symptoms effectively. The best approach is to start slow, listen to your body's signals, and avoid foods known to exacerbate nausea. With a little patience, you can navigate your way back to feeling better. For more information, consider checking resources like the American Cancer Society's guide to managing nausea and vomiting.

Disclaimer: The information provided is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional for specific health concerns.

Frequently Asked Questions

Clear, cool liquids are best when you feel nauseous. Start with small sips of water, flat ginger ale, or herbal teas like peppermint or ginger tea. Broth and electrolyte drinks can also be beneficial if you are at risk of dehydration.

Yes, dry, plain crackers like saltines are a classic remedy for a reason. Their starchy nature can help absorb stomach acids, and they are typically easy to digest. They are especially helpful for morning sickness.

You should not force yourself to eat, especially if you are actively vomiting. Prioritize staying hydrated first. When you feel ready, start with small amounts of bland, simple foods. An empty stomach can sometimes worsen nausea, so eating a little can sometimes help.

Real ginger ale containing actual ginger can be helpful, as ginger is a known anti-nausea remedy. However, many commercial ginger ales contain only artificial flavoring. To avoid extra sugar and gas, it's often recommended to let carbonated drinks go flat before sipping.

Yes, you should avoid greasy, fried, spicy, and acidic foods when feeling nauseous. Additionally, heavy dairy products, caffeine, and alcohol can irritate your stomach and worsen your symptoms.

Many people find cold foods easier to tolerate when they are nauseous because cold foods tend to have less odor than hot ones. Strong smells can be a major trigger for nausea, so options like popsicles, yogurt, and chilled fruit can be soothing.

The BRAT diet is great for short-term relief, but it is not a complete, nutritionally balanced diet. It is intended for temporary use during acute illness. You should transition back to a balanced diet of lean proteins, fruits, and vegetables as your symptoms improve to ensure you get all the nutrients you need.

Yes, some people find that aromatherapy can help. The scents of peppermint and lemon are often reported to provide relief. You can try smelling a freshly cut lemon, a cotton ball with peppermint oil, or diffusing essential oils.