What to Eat When You Have No Appetite and Nauseous: A Gentle Guide

January 10, 2026 •

4 min read

According to the National Institutes of Health, anorexia—the medical term for loss of appetite—can occur with digestive conditions, infections, and chronic disease. When you have no appetite and are nauseous, choosing the right foods and fluids is crucial for maintaining energy and preventing dehydration. This guide offers practical advice on what to eat to help settle your stomach and support your recovery.

Quick Summary

This guide provides practical strategies for eating when you feel nauseous and have a low desire for food. Learn about gentle, easy-to-digest foods like the BRAT diet, the importance of hydration, and how certain ingredients, such as ginger, can help relieve stomach upset. The article also covers foods to avoid and tips for reintroducing a normal diet as you recover.

Key Points

Start Bland: Begin with simple, easy-to-digest foods like bananas, rice, applesauce, and toast to settle your stomach without irritation.
Stay Hydrated: Sip small, frequent amounts of clear fluids like water, broth, or electrolyte drinks to prevent dehydration, which can worsen nausea.
Use Ginger: Incorporate ginger tea, candies, or ginger ale to harness its natural anti-nausea properties and speed up stomach emptying.
Eat Small Meals: Opt for smaller, more frequent meals throughout the day instead of three large ones to avoid overwhelming your digestive system.
Avoid Triggers: Steer clear of fatty, spicy, and strongly scented foods, as well as caffeine and alcohol, which can exacerbate nausea.
Listen to Your Body: Reintroduce a normal diet slowly, adding bland, lean proteins and cooked vegetables before returning to regular eating habits.

Understanding Nausea and Lack of Appetite

Nausea is an unpleasant, deeply felt sensation that can be caused by various factors, including infections, stress, pregnancy, and medications. It is often accompanied by a loss of appetite, making it difficult to maintain adequate nutrition and hydration. When your stomach is upset, your body often rejects strong-smelling, fatty, or spicy foods. The key to eating during this time is to choose bland, easily digestible options that won't overwhelm your senses or irritate your digestive system.

The Best Foods to Start With

When your appetite is minimal and nausea is a factor, start with simple, bland foods. The goal is to provide your body with some energy and nutrients without causing further distress. Start with small, frequent servings rather than large meals.

The BRAT Diet and Beyond

The BRAT diet, consisting of Bananas, Rice, Applesauce, and Toast, is a classic recommendation for easing an upset stomach. These foods are starchy, low in fiber, and easy to digest. While effective for short-term use, it is not nutritionally complete and should be expanded upon as you start to feel better.

Bananas: Rich in potassium, they help replenish electrolytes lost through vomiting.
White Rice: A simple carbohydrate that is easy on the digestive system.
Applesauce: Soft and digestible, containing a soluble fiber called pectin which can help with diarrhea.
Toast: Dry toast or crackers can help settle the stomach by absorbing stomach acids.

Other Gentle Foods

Expand your diet with other simple, low-fat foods once you can tolerate the BRAT diet.

Plain Scrambled Eggs: A great source of easy-to-digest protein.
Plain Boiled Potatoes: Bland and starchy, they are a good source of energy.
Broth: Chicken or vegetable broth provides hydration, sodium, and potassium, and its warmth can be soothing.
Soft Chicken or Fish: Unseasoned, baked, or boiled chicken breast or flaky fish can offer protein without being greasy.
Oatmeal: A good source of complex carbohydrates and fiber.
Yogurt: Plain yogurt, especially Greek yogurt, offers protein and probiotics that can help support gut health.

The Power of Hydration

Staying hydrated is the most important step, especially if you have been vomiting. Dehydration can worsen nausea and lead to fatigue.

Water: Sip small amounts of cold water frequently throughout the day. Avoid chugging a large glass, which can trigger more nausea.
Electrolyte Drinks: Sports drinks or oral rehydration solutions can replenish lost minerals. Dilute them with water to reduce their sugar content if needed.
Herbal Teas: Peppermint and ginger tea are well-known for their stomach-soothing properties.
Ice Chips and Popsicles: If you find it hard to swallow liquids, sucking on ice chips or fruit juice popsicles can help you stay hydrated.

The Role of Ginger

Ginger has been used for centuries as a natural remedy for nausea and indigestion. It contains active compounds called gingerol and shogaols, which help speed up stomach emptying and promote gut motility, thereby relieving nausea. You can consume ginger in various forms:

Ginger Tea: Brew fresh ginger slices in hot water or use a ginger tea bag.
Ginger Candies: Sucking on real ginger candies or crystallized ginger can provide relief.
Ginger Ale: Sip on flat ginger ale, but be sure to choose one made with real ginger extract.

Foods to Avoid When Nauseous

Certain foods can exacerbate nausea and should be avoided until your stomach settles.

Fatty and Greasy Foods: Fried foods, oily sauces, and greasy fast food are difficult to digest and can aggravate nausea.
Spicy Foods: Hot and spicy dishes can irritate the stomach lining.
Strong Smells: The aroma of certain foods, especially when cooking, can be a major trigger for nausea. Cold foods have less odor and may be more palatable.
High-Sugar Foods: Candy, rich desserts, and sugary sodas can worsen stomach discomfort.
Caffeine and Alcohol: Both can irritate the stomach and contribute to dehydration.

Comparison of Anti-Nausea Foods


Feature	BRAT Diet Foods	High-Protein Foods	Hydrating Fluids	Ginger Products
Primary Benefit	Soothes and settles upset stomach	Provides energy and aids recovery	Prevents dehydration, restores electrolytes	Offers active anti-nausea compounds
Digestibility	Very easy to digest	Easy to digest when lean and bland	Extremely easy to consume	Varies by product (tea is easy, candies may be intense)
Preparation	Minimal cooking required	Simple cooking (boiling, baking)	No cooking needed for most	Simple to prepare (tea) or pre-made (candy)
Nutrient Density	Low in nutrients and calories	Higher in protein, vitamins, minerals	High in water and electrolytes, some minerals	High in active anti-nausea compounds
Recommended Use	First 24-48 hours after vomiting stops	Second phase, once bland foods are tolerated	Continuous, especially after vomiting	As-needed to help with active nausea

Reintroducing Your Normal Diet

As your nausea subsides and your appetite returns, you can begin to reintroduce more variety into your diet. Continue to eat small, frequent meals to avoid overloading your stomach. Start with simple, cooked vegetables, soft fruits, and lean proteins. Avoid reintroducing fatty, spicy, or fried foods too quickly, as they can cause a setback. Listen to your body and move at a pace that feels comfortable. For persistent or severe symptoms, consulting a healthcare provider or a registered dietitian is recommended to ensure you are getting adequate nutrition. For additional expert resources on nutrition, see the Academy of Nutrition and Dietetics guidelines, which can offer further information on navigating dietary needs during illness.

Conclusion

Dealing with nausea and a lack of appetite can be challenging, but making strategic food choices can help you recover more comfortably. By starting with bland, easily digestible foods, focusing on hydration, and incorporating natural remedies like ginger, you can nourish your body without causing further stomach upset. As you gradually reintroduce more foods, remember to listen to your body and prioritize nutrient-rich options. This gentle, step-by-step approach will help you regain your strength and appetite naturally.

Frequently Asked Questions

The feeling of being nauseous and hungry at the same time is common. An empty stomach can often intensify nausea, creating a difficult cycle. Eating small portions of bland, starchy foods like crackers can help settle your stomach and provide some relief.

Focus on clear, cold liquids, which are less likely to trigger nausea. Examples include water, clear broths, and electrolyte drinks. Herbal teas like ginger or peppermint tea can also be soothing. Avoid sugary, caffeinated, and alcoholic beverages.

Ginger contains active compounds called gingerol and shogaols. These compounds help speed up the rate at which food exits the stomach, which can alleviate nausea and promote more efficient digestion.

It is best to avoid fatty, greasy, and fried foods, as well as spicy and strong-smelling dishes, which can irritate your stomach. High-sugar foods, caffeine, and alcohol should also be avoided.

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. This combination of bland, low-fiber, and starchy foods is easy to digest and can help soothe an upset stomach.

After tolerating bland, easily digestible foods for 24-48 hours, you can slowly begin to reintroduce more complex foods. Start with cooked vegetables and lean proteins, and avoid fatty or spicy foods for a few more days.

Yes, many people find cold foods easier to tolerate when nauseous. This is because cold foods typically have less aroma, and strong food smells can often trigger or worsen nausea.