Will eating help nausea go away? A nutrition guide for a settled stomach

October 14, 2025 •

4 min read

Nausea is an incredibly common symptom, affecting roughly 50% of adults at some point every year. While an empty stomach can often worsen the feeling, the right dietary approach can provide significant relief, so you may wonder, will eating help nausea go away? By consuming small, frequent portions of specific bland foods, you can often settle a queasy stomach and find comfort.

Quick Summary

Eating certain bland foods in small, frequent portions can help alleviate nausea by settling the stomach and providing necessary nutrients. Key strategies include staying hydrated, avoiding strong odors and greasy foods, and opting for easy-to-digest items like crackers and toast. The right dietary choices can prevent an empty stomach from exacerbating nausea.

Key Points

Eat bland foods: Opt for easy-to-digest items like crackers, toast, rice, and bananas to soothe an upset stomach.
Go small and frequent: Instead of large meals, eat smaller portions every couple of hours to avoid overwhelming your digestive system.
Hydrate with clear liquids: Sip on water, clear broths, or ginger ale to stay hydrated, especially if vomiting occurs.
Leverage ginger: Ginger has been shown to be effective in managing nausea, whether in tea, candies, or as a spice.
Avoid irritants: Stay away from greasy, fatty, spicy, and very sweet foods, which can make nausea worse.
Listen to your body: If a food's smell or taste is off-putting, it's best to avoid it, as strong odors can trigger nausea.

Understanding the role of diet in managing nausea

When faced with nausea, the idea of eating might seem counterintuitive. However, for many people, eating can actually help, especially when the nausea is caused by an empty or overly acidic stomach. Consuming small amounts of bland, easy-to-digest foods can absorb excess stomach acid and provide a source of energy to help your body recover. The key is to choose the right foods and to eat in a way that doesn't overwhelm your digestive system. While rich, spicy, or fatty foods can make symptoms worse, a strategic diet focusing on simple items can make a big difference in managing discomfort.

Foods that help settle a queasy stomach

For most people experiencing nausea, bland and low-fat foods are the safest and most effective choices. The classic BRAT diet (bananas, rice, applesauce, and toast) is a popular recommendation because these foods are easy to digest and gentle on the stomach.

The BRAT diet and beyond

Bananas: Rich in potassium and easy to digest, bananas can help replenish nutrients lost from vomiting.
Rice: Plain white rice provides a source of carbohydrates for energy and is very gentle on the stomach.
Applesauce: This is a great, soft option for apples, which contain fiber that can help absorb and soothe the stomach.
Toast: Simple white toast or dry crackers can help absorb stomach acids and prevent nausea from an empty stomach.

Other beneficial foods and ingredients

Ginger: This anti-inflammatory root is well-known for its anti-nausea properties and has been used for centuries to manage upset stomachs. It can be consumed in tea, ale, candies, or fresh in foods.
Clear broths: Chicken or vegetable broth can provide hydration and electrolytes when it's difficult to eat solid foods.
Plain potatoes: Boiled or baked plain potatoes, without heavy toppings, offer another bland, starchy option.
Lean protein: When you can tolerate more, lean protein sources like plain, baked chicken or broiled turkey can provide necessary fuel without being too heavy.

Eating strategies for managing nausea

Beyond choosing the right foods, how you eat is just as important. Overfilling your stomach can easily trigger more nausea, so careful planning is essential.

Key eating practices

Eat small, frequent meals: Instead of three large meals, try eating smaller portions every 1-2 hours to avoid overwhelming your digestive system.
Eat slowly: Rushing your food can cause you to swallow excess air and put stress on your stomach. Savoring your food slowly helps digestion.
Separate liquids from solids: Drinking large amounts of fluid with a meal can make you feel overly full. Try to drink clear liquids between meals instead.
Avoid lying down after eating: Staying upright for at least 30-60 minutes after eating helps with digestion and prevents pressure on your stomach.
Use your senses: Strong food smells can be a major trigger for nausea. Opt for room-temperature or cold foods, which tend to have less odor than hot foods.

What to avoid when feeling nauseous

Just as some foods can help, others can make nausea significantly worse. Being mindful of these potential triggers is crucial for a speedy recovery.

Foods and habits to avoid

Greasy, fatty, and fried foods: These are difficult to digest and can upset a sensitive stomach.
Spicy foods: Hot spices can irritate the stomach lining.
Very sweet foods: Rich desserts, candy, and other high-sugar items can be hard on the digestive system.
Strong odors: As mentioned, preparing and eating foods with strong smells, like fish or certain cheeses, should be avoided.
Caffeine and alcohol: Both can be dehydrating and irritate your stomach.

Comparing helpful foods to foods to avoid


Helpful Foods	Foods to Avoid
Dry crackers, plain toast	Greasy, fatty, fried foods
Bananas, applesauce	Very sweet foods and desserts
Plain rice, noodles, potatoes	Spicy dishes
Clear broths and soups	Strong-smelling foods
Ginger tea or ale	Caffeine and alcohol
Lean, baked chicken	Heavy dairy products

Conclusion

Contrary to what your gut might tell you, eating can help settle nausea, provided you approach it thoughtfully. By focusing on bland, easy-to-digest foods like those in the BRAT diet, you can absorb stomach acid and replenish your energy. Remember to eat small, frequent meals and avoid rich, fatty, and spicy items that could worsen your symptoms. Hydration is also paramount, so sipping on clear liquids is essential. While eating can be a powerful tool for relief, it's always best to listen to your body and consult a healthcare professional for persistent or severe nausea. This simple dietary guidance can help you feel better and recover more quickly. For more specific dietary interventions, consider reviewing resources from trusted institutions like Johns Hopkins Medicine.

Frequently Asked Questions

When you feel nauseous, the best things to eat are bland, low-fat, and easy-to-digest foods. Popular options include crackers, dry toast, plain rice, and bananas (often called the BRAT diet).

For many people, eating something is better than having an empty stomach, which can make nausea worse. The key is to eat small amounts of the right kinds of bland foods to settle your stomach without overwhelming it.

Yes, ginger is widely known and studied for its anti-nausea properties, with centuries of use in managing digestive discomfort. It can be consumed in many forms, such as tea, ale, candies, or incorporated into meals.

You should avoid fatty, greasy, and fried foods, as well as very sweet, spicy, or strongly odored items. These can be hard to digest and further irritate your stomach.

Eat small, frequent meals slowly throughout the day rather than three large ones. It's also helpful to separate liquids from solid foods and to remain upright for a period after eating.

Crackers are starchy, dry foods that can absorb excess stomach acid and provide simple carbohydrates for energy. Their bland flavor and lack of strong odor make them less likely to trigger nausea.

It is often recommended to avoid drinking large amounts of liquids with your meals when nauseous, as this can make you feel overly full. Instead, sip on clear fluids between meals to stay hydrated.