Will a Protein Shake Help with Nausea?

November 15, 2025 •

4 min read

According to a 2023 study published in Nutrients, liquid forms of protein, like a protein shake, may have an added advantage in mitigating nausea, particularly for pregnant individuals. A protein shake can serve as a gentle, nutrient-dense way to consume calories and essential amino acids when solid food is unappealing, providing the body with the fuel it needs to recover.

Quick Summary

Protein-rich foods, especially in liquid form, can help manage nausea by stabilizing blood sugar and providing easily digestible nutrients. Proper hydration and choosing bland, low-sugar ingredients are crucial for stomach sensitivity. Individual tolerance varies, so it is important to introduce protein shakes slowly.

Key Points

Protein can help settle nausea: Research indicates protein-rich foods, especially in liquid form, can mitigate nausea, potentially by stabilizing blood sugar.
Liquid form is often more tolerable: For those with a poor appetite, a cold, mild protein shake can be easier to stomach than solid food.
Choose the right ingredients: Opt for low-sugar, unflavored or mildly flavored powders. Adding gut-soothing ingredients like ginger or Greek yogurt can increase tolerability.
Avoid potential triggers: Casein protein, high-fat ingredients, and strong artificial flavors can sometimes worsen nausea. Individual tolerance varies significantly.
Consider a meal replacement shake: If pure protein shakes cause discomfort, a balanced meal replacement shake with added fiber and enzymes might be a better choice.
Listen to your body: Start with small sips and simple recipes, paying close attention to how your body reacts to avoid worsening symptoms.
Ensure hydration: Shakes contribute to overall fluid intake, which is critical when experiencing nausea or vomiting.

Understanding the Link Between Protein and Nausea Relief

Nausea is an unpleasant sensation with a wide range of causes, from stomach flu and food poisoning to pregnancy and cancer treatments. While the thought of eating solid food can be repulsive when feeling nauseated, maintaining nutrition is important for recovery. This is where a protein shake can be especially useful. Research suggests that protein is a key macronutrient that may help quell nausea, though the exact mechanism isn't fully understood. One theory is that protein helps stabilize blood sugar levels, preventing the dips that can trigger or worsen feelings of queasiness.

For those with a poor appetite, a cold, mild-flavored protein shake can be much more tolerable than a heavy meal. It provides essential amino acids needed to support the immune system and repair tissues, which is crucial when the body is fighting off an illness. High-quality protein sources, such as whey, casein, or a complete plant-based blend (like soy), ensure the body receives all the necessary building blocks.

Potential Benefits of Protein Shakes for Nausea

Easy to Digest: Liquids require less digestive effort than solid foods, making them a gentle option for an upset stomach.
Nutrient-Dense Fuel: Shakes can pack significant nutrition and calories into a small volume, which is ideal for those with a low appetite.
Hydration Support: Blending a protein shake with water, milk, or a liquid of choice helps maintain fluid intake, which is vital when experiencing vomiting or diarrhea.
Blood Sugar Stabilization: The steady supply of protein can help prevent the blood sugar fluctuations that can exacerbate nausea.
Versatile and Customizable: A shake's ingredients can be tailored to individual tolerance, avoiding triggers like strong smells, fats, or excessive sugar.

Potential Downsides and How to Avoid Them

While a protein shake can be beneficial, it can also cause or worsen nausea for some individuals. The type of protein, additional ingredients, and preparation can all play a role.

Digestion Time: Casein protein, for example, digests more slowly than whey and can sit heavily in the stomach, potentially causing discomfort.
Additives and Flavors: Artificial sweeteners, high-fat ingredients, or overly strong flavors in commercial shakes can be off-putting or hard on a sensitive stomach.
Lactose Intolerance: For those sensitive to dairy, a whey or casein-based shake can cause bloating and digestive upset.

How to Create a Nausea-Friendly Protein Shake

To maximize the benefits and minimize the risks, consider building a shake with gentle, soothing ingredients.

Use a high-quality protein powder. Look for a low-sugar, unflavored, or mildly flavored powder. Collagen protein is particularly known for being tasteless and easy to dissolve.
Opt for cold ingredients. Many people find cold food and drinks easier to tolerate than hot ones when nauseated.
Incorporate gut-soothing ingredients. Add a slice of fresh ginger root, a dollop of probiotic-rich Greek yogurt, or a serving of ripe banana for potassium.
Keep it simple. Avoid adding high-fat ingredients like nut butters, and choose a simple liquid base like water or a lactose-free milk alternative if necessary.

Comparison Table: Protein Shakes vs. Solid Food for Nausea


Feature	Protein Shake	Solid Food (e.g., BRAT Diet)
Ease of Digestion	Generally very easy on the stomach due to its liquid form; requires less energy for the body to process.	Digestibility varies; bland options like crackers and rice are easy, but others can be challenging.
Nutrient Density	Can be formulated to be very nutrient-dense, providing protein, vitamins, and minerals in a small volume.	Typically lower in overall nutrient density, especially with the bland options recommended for nausea.
Tolerability	Often more tolerable for people with a poor appetite or aversion to food smells.	Strong smells and textures can trigger or worsen nausea.
Hydration	Supports hydration by contributing to overall fluid intake.	Some solid foods, like crackers, offer no fluid and could worsen dehydration.
Preparation Effort	Can be quickly prepared with minimal fuss, which is ideal when feeling unwell.	Requires cooking or preparation, which may be difficult for someone experiencing significant nausea.

The Role of Individual Tolerance

Ultimately, whether a protein shake will help or hinder depends on the individual's specific cause of nausea and their tolerance for certain ingredients. A shake that works for one person with morning sickness may not be suitable for someone with a stomach flu. It's advisable to start with small sips and to use a simple, bland recipe. Listen to your body and adjust accordingly.

If standard protein shakes or powders are consistently causing issues, a complete meal replacement shake might be a better option. These are often formulated with a better balance of macronutrients and include enzymes and fiber to aid digestion, reducing the risk of bloating and discomfort.

Conclusion

For many people struggling with a low appetite and nausea, a protein shake can be a helpful tool for maintaining nutrition and providing essential fuel for recovery. The liquid format and the blood sugar-stabilizing properties of protein can offer relief where solid foods fail. However, it's crucial to be mindful of the ingredients, opt for gentle, cold preparations, and listen to your body's signals. By choosing the right type of protein and complementing it with soothing additives like ginger or yogurt, a protein shake can transition from a potential trigger to a comforting and nourishing ally against nausea.

For more information on managing nausea with diet, particularly during pregnancy, consult resources like those provided by Kin Fertility.

Nausea-Friendly Protein Shake Recipe

Ingredients:

1 scoop unflavored or vanilla protein powder (collagen or whey isolate)
1 cup unsweetened almond milk or water
½ frozen banana
1 small knob of fresh ginger, peeled and grated
½ cup plain Greek yogurt (optional, for extra probiotics and thickness)

Instructions:

Combine all ingredients in a blender.
Blend until smooth and creamy.
Pour into a glass and serve immediately while cold.

This simple, low-fat recipe is designed to be gentle on the stomach while providing a solid nutritional boost.

Frequently Asked Questions

There is no instant fix for nausea, but a protein shake can provide nutrients and help settle the stomach, offering relief relatively quickly for some individuals. Factors like the shake's temperature and ingredients play a role.

Easily digestible options like collagen or a clean whey isolate are often recommended. Plant-based proteins can also be suitable, especially a blend that provides all essential amino acids, such as soy protein.

Yes, avoid high-fat ingredients like excess nut butters, overly sweet or artificially flavored powders, and heavy dairy products if you are lactose intolerant. Casein protein can also be a slow-digesting trigger for some.

Making the shake cold is often beneficial, as is adding soothing ingredients like fresh ginger, a frozen banana, or a scoop of plain Greek yogurt for probiotics.

This depends on individual tolerance. For many, a cold, mild-flavored protein shake is more palatable and easier to digest than solid food when nauseated. It also helps with hydration.

Yes, adding a small amount of fresh, grated ginger is an excellent strategy. Ginger has scientifically proven anti-nausea properties and can be a great addition to a shake.

If protein shakes worsen your symptoms, consider trying a meal replacement shake, which has a more balanced macronutrient profile and is often easier to digest. Also, consulting a healthcare provider is recommended.