Understanding Nausea and How Food Helps
Nausea is an unpleasant sensation that can be caused by a variety of factors, including viral illnesses, motion sickness, pregnancy, and certain medical treatments like chemotherapy. The sight or smell of certain foods can trigger or worsen nausea, making it difficult to maintain adequate nutrition and hydration. The right food strategy focuses on bland, low-fat options that are easy to digest and have minimal odor, while providing necessary energy and fluids.
The Best Foods and Beverages to Soothe a Queasy Stomach
When you're feeling nauseated, the goal is to eat simple foods that won't irritate your digestive system further. A popular and effective starting point is the BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, easy to digest, and can help to firm up stool if diarrhea is also present.
Bland, Starchy Foods:
- Crackers: Saltine crackers and pretzels are excellent choices as they are dry, have a minimal smell, and can help absorb stomach acid.
- Toast: Plain, dry toast is a classic remedy for a reason. Avoid butter and high-fat spreads, which can worsen symptoms.
- Rice: Plain white rice is a gentle and easily digested source of carbohydrates.
- Potatoes: Boiled, mashed, or baked potatoes are simple and nourishing. Avoid adding excessive fats like butter or sour cream.
- Oatmeal: Plain oatmeal or cream of wheat can be a comforting and easy-to-tolerate meal.
Hydrating and Electrolyte-Rich Beverages:
- Water: Staying hydrated is crucial, especially if you've been vomiting. Sip small amounts slowly throughout the day.
- Clear Broths: Chicken or vegetable broth can replenish sodium and other lost nutrients.
- Sports Drinks: Replenish electrolytes with sips of sports drinks. Letting carbonated drinks go flat can also be easier on the stomach.
- Herbal Teas: Ginger and peppermint teas are well-known for their anti-nausea properties. Sipping on warm, non-caffeinated tea can be very soothing.
- Ginger Ale: True ginger ale, made with real ginger, can be beneficial. Many find that letting it go flat first is easier to tolerate.
High-Protein, Low-Fat Foods (as tolerated):
- Skinless Chicken or Turkey: Baked or broiled skinless poultry provides essential protein without the high fat content of fried foods.
- Hard-Boiled Eggs: A simple and effective source of protein.
- Greek Yogurt: Nonfat Greek yogurt is a good source of protein that is often well-tolerated.
- Tofu: Bland tofu that is baked or broiled can be a gentle protein option.
Foods and Habits to Avoid
Just as important as knowing what to eat is knowing what to avoid. Certain foods can trigger or exacerbate nausea and should be avoided until your stomach has settled.
- Fried and Greasy Foods: These are difficult to digest and can make nausea worse.
- Spicy and Acidic Foods: Hot sauce, chili powder, and citrus juices can irritate the stomach lining.
- Strong-Smelling Foods: The smell of hot or strongly aromatic foods can be a powerful trigger for nausea. Opt for cool or room-temperature foods.
- Excessively Sweet Foods: Rich desserts and candy can sometimes cause discomfort and should be consumed in moderation.
- Caffeine and Alcohol: These can contribute to dehydration and further upset your stomach.
- Dairy Products (sometimes): Full-fat dairy, such as milkshakes and ice cream, can be heavy and lead to gas or diarrhea in some individuals.
A Sample Meal Plan for Nausea
Here is a simple progression of foods to try as you start to feel better. Start with the easiest-to-digest options and gradually introduce more complex foods.
Stage 1: Hydration Focus
- Sip on clear, cool liquids like water, ginger ale (flat), or broth throughout the day.
- Suck on ice chips or popsicles to stay hydrated if sipping is difficult.
Stage 2: Bland and Starchy
- Introduce bland foods like saltine crackers or dry toast.
- Enjoy a small, simple meal of plain rice, applesauce, or a banana.
Stage 3: Introducing Protein
- Add small amounts of protein with a hard-boiled egg or baked, skinless chicken.
- Try nonfat yogurt or cottage cheese.
Food Choices for Nausea: A Comparison
| Category | Recommended Choices | Why It Works | Avoid When Nauseated | Reason to Avoid |
|---|---|---|---|---|
| Carbohydrates | Dry toast, plain white rice, pretzels, plain noodles | Easy to digest, bland, absorb stomach acid | Greasy pastries, donuts, heavy pasta sauces | High in fat, hard to digest, strong odors |
| Proteins | Baked skinless chicken, boiled eggs, tofu, Greek yogurt | Low in fat, provide energy, gentle on stomach | Fried chicken, fatty red meat, processed meats | Greasy, difficult to digest, strong smells |
| Fruits/Vegetables | Applesauce, bananas, canned peaches, steamed sweet potatoes | Bland, soft, easy to process, replace potassium | Raw vegetables, acidic citrus fruits, spicy peppers | Hard to digest, irritating to stomach lining |
| Beverages | Water, flat ginger ale, clear broth, herbal tea | Hydrating, soothing, replenishes electrolytes | Caffeinated sodas, alcohol, orange juice, milkshakes | Dehydrating, acidic, high in sugar/fat |
| Other | Saltine crackers, gelatin, popsicles | Simple, low-odor snacks, easy to keep down | Strong-smelling foods, very sweet candies | Trigger nausea, hard to tolerate |
Managing Nausea Beyond Diet
While food choices are a primary tool for managing nausea, other lifestyle adjustments can also help.
- Eat Small, Frequent Meals: Instead of three large meals, eat smaller portions every 1-2 hours. An empty stomach can worsen nausea.
- Sit Upright After Eating: Avoid lying down for at least 30-60 minutes after eating to prevent pressure on your stomach.
- Get Fresh Air: Sometimes, a bit of fresh air can help relieve queasiness. If cooking smells bother you, leave the kitchen while the food is being prepared.
- Consider Acupressure: Pressing on the P6 acupressure point on your inner wrist may help some individuals find relief.
Conclusion: Prioritize Bland and Hydrating Choices
When dealing with nausea, the best approach is to start with the simplest, most bland options available. Focusing on hydrating liquids and low-odor, easy-to-digest starchy foods can provide immediate relief and necessary nutrients without overwhelming your system. As your stomach settles, you can gradually reintroduce lean proteins and other gentle foods. Avoiding fried, greasy, spicy, and strongly-scented foods is key to preventing symptoms from worsening. Remember to listen to your body and what it can tolerate, as everyone's experience with nausea can be different.
Optional Outbound Link
For more in-depth information on managing nausea, especially in the context of cancer treatment, you can visit the VCU Massey Comprehensive Cancer Center website.
