What to Eat When Struggling with Nausea?

November 6, 2025 •

4 min read

According to Healthline, at least 50% of adults experience a bout of nausea in any given year, often feeling too unwell to eat. For those wondering what to eat when struggling with nausea, selecting gentle, easily digestible foods is key to settling your stomach, while also providing necessary nutrients and preventing dehydration.

Quick Summary

This guide covers the best bland, starchy, and protein-rich foods to eat when feeling nauseous, alongside helpful beverages and known remedies like ginger. It also outlines which foods to avoid, such as greasy and spicy items, and provides strategies for navigating symptoms and ensuring proper hydration.

Key Points

Start Bland: When nausea strikes, prioritize bland, low-fat foods like those in the BRAT diet (bananas, rice, applesauce, toast) to ease your digestive system.
Use Ginger and Peppermint: Natural remedies like ginger (tea, candy) and peppermint (tea, aroma) are well-documented for their anti-nausea properties and can be very effective.
Stay Hydrated in Small Sips: Dehydration is a risk, especially with vomiting. Sip on clear, cool fluids like water, electrolyte drinks, or broth slowly throughout the day instead of gulping.
Avoid Trigger Foods: Steer clear of greasy, fried, spicy, and strongly-scented foods, as these can easily worsen nausea and cause further irritation.
Eat Small, Frequent Meals: Don't let your stomach get completely empty, but also avoid large, heavy meals. Nibbling on small portions every few hours helps maintain stable blood sugar and reduces nausea.
Listen to Your Body: Pay close attention to what foods you can tolerate and which ones trigger discomfort. Everyone's nausea triggers can be different, so a personalized approach is key.

Gentle Foods for Immediate Relief

When nausea strikes, the goal is to provide your body with sustenance without triggering further discomfort. Bland, dry, and starchy foods are typically the easiest on a sensitive digestive system because they are low in fat and fiber. These foods can help settle the stomach and provide a source of carbohydrates for energy.

Here are some of the most recommended options:

The BRAT Diet: This classic approach includes Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, simple to digest, and can help firm up loose stools if diarrhea is also a symptom.
Dry Crackers and Pretzels: Saltine crackers and unflavored pretzels can help absorb excess stomach acid. Eating a few before getting out of bed in the morning is a common strategy for morning sickness.
Boiled Potatoes or Plain Noodles: Starchy foods like boiled or baked potatoes and plain pasta can also be very helpful. Avoid adding heavy sauces or butter until you feel better.
Oatmeal or Cream of Wheat: Cooked, low-fiber cereals are gentle on the stomach and provide steady energy.

The Power of Protein and Other Remedies

Once your stomach begins to settle, reintroducing protein can help restore energy and aid in recovery. Some studies also highlight the efficacy of natural remedies like ginger and peppermint.

High-Protein, Bland Foods: Lean, skinless chicken (baked or boiled, not fried), hard-boiled eggs, and plain Greek yogurt are excellent choices. Plant-based proteins like baked tofu are also a great option.
Ginger: Ginger has been used for centuries to combat nausea. It can be consumed in various forms: ginger tea, ginger ale made with real ginger, ginger candies, or grated fresh ginger.
Peppermint: The aroma and flavor of peppermint can be soothing. Peppermint tea, candies, or simply smelling peppermint essential oil can offer relief.
Lemons: The citric acid in lemons is thought to aid digestion. Sipping on water with fresh lemon juice, or simply sniffing a cut lemon, can sometimes ease queasiness.

Staying Hydrated and Smart Sipping

Staying hydrated is critically important, especially if you are also vomiting, to replenish lost fluids and electrolytes. However, gulping large amounts of fluid can worsen nausea.

Sip Slowly: Take small, frequent sips of cool, clear liquids throughout the day.
Electrolyte Drinks: Clear broths, sports drinks, and oral rehydration solutions can help replace lost minerals.
Clear Juices: Apple, grape, or cranberry juice can be gentle options.
Flat Soda: If you prefer, let carbonated drinks like ginger ale or clear sodas go flat before sipping to avoid excess bubbles that can cause bloating.

Comparison of Foods and Remedies


Food/Remedy	Benefits for Nausea	How to Use	Best for...
Ginger	Reduces nausea and aids digestion	Tea, candy, fresh slices in hot water	Motion sickness, chemotherapy, morning sickness
Bananas	Easy to digest, restores potassium	Ripe, plain	Replenishing nutrients after vomiting
Toast/Crackers	Absorbs stomach acid	Dry, plain, preferably salted	Empty-stomach nausea (e.g., morning sickness)
Protein-rich Foods	Restores energy, reduces nausea	Lean chicken, eggs, Greek yogurt	When bland foods are tolerated; aiding recovery
Clear Liquids	Hydrates, replaces electrolytes	Water, broth, clear juices	Preventing dehydration, especially after vomiting
Peppermint	Soothes digestive muscles, calming effect	Tea, candy, aromatherapy	Anxiety-induced nausea

Foods and Habits to Avoid

Just as important as what you eat is what you avoid. Some foods can trigger or worsen nausea, especially those that are hard to digest or have strong odors.

Greasy and Fried Foods: These are difficult for your stomach to break down, increasing the feeling of queasiness.
Spicy Foods: Strong spices and flavors can irritate a sensitive stomach lining.
Strong Smells: The smell of cooking food can be a powerful trigger. Opt for cooler, less aromatic foods.
Large Meals: Overfilling your stomach can lead to increased nausea. Stick to small, frequent portions throughout the day.
Caffeine and Alcohol: Both can irritate the digestive system and contribute to dehydration.
Lying Down After Eating: Remaining upright for at least 30 to 60 minutes after a meal helps with digestion and prevents pressure on the stomach.

The Recovery Phase

As your symptoms subside, you can gradually reintroduce more foods into your diet. Start by incorporating low-fat proteins and more nutrient-dense carbohydrates. Listen to your body and return to a simpler diet if symptoms reappear.

Conclusion

Navigating nausea is about careful choices, focusing on bland, easy-to-digest foods, and staying hydrated through small, consistent sips. Foods like ginger, crackers, and the BRAT diet staples can provide immediate comfort, while avoiding greasy, spicy, and heavily processed items is crucial for preventing further upset. By listening to your body and taking a gentle, phased approach, you can manage your symptoms effectively and get back to feeling your best. If nausea is persistent or severe, it is always best to consult a healthcare provider to rule out any underlying medical conditions.

Visit the American Cancer Society for more tips on managing nausea and vomiting during treatment.

Frequently Asked Questions

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. This diet is composed of bland, low-fiber foods that are easy to digest and can help bind stools, which is helpful if diarrhea accompanies your nausea.

Yes, research and traditional use support ginger's effectiveness in managing nausea. It is believed that compounds in ginger, like gingerol, can aid in stimulating digestion and reducing stomach discomfort. You can try ginger tea, candies, or ginger ale with real ginger.

Clear, cool liquids are best, including water, clear broth, and electrolyte-rich beverages like sports drinks. Sipping slowly is crucial. If carbonation bothers you, let sodas go flat first.

It is often better to have small, frequent snacks rather than skipping meals entirely. An empty stomach can sometimes make nausea worse. Starting with dry crackers or toast can be a good way to begin.

Strong odors, especially from hot or greasy foods, can trigger or exacerbate nausea. During periods of queasiness, your sense of smell can become more sensitive, making less fragrant, cooler foods more tolerable.

Full-fat dairy can be hard to digest and may worsen symptoms for some people. Low-fat options like plain Greek yogurt or cottage cheese may be better tolerated, particularly as you start feeling a bit better.

For morning sickness, try eating a few dry crackers or toast before getting out of bed. Eating small, frequent meals throughout the day and keeping bland snacks handy can also help manage symptoms.