<< Back
December 26, 2023
When you’re fighting back waves of nausea, the last thing you want to think about is food.
But could certain foods actually make you feel better?
“If you’re feeling nauseous, there’s likely something else going on like a stomach bug, digestive disorder or even morning sickness during pregnancy,” says Emily Lewis, DCN, RD, a dietitian with Hartford HealthCare in Bridgeport. “Whatever it is, your body needs fuel to function properly and fight infection, making it important to eat even when nauseous.”
Here’s the foods you should reach for (and which to avoid) when you’re nauseous.
Interested in a swallowing and reflux consultation?
Start hereCall 866.673.3589
Eat these 6 foods when you’re nauseous.
Since your mission is to simply get food in and keep it down, she suggests starting with bland choices that lack strong odors. Interestingly enough, cold foods tend smell less than hot ones, she adds.
Try eating:
- Toast
- Mashed potatoes
- Plain rice or noodles
- Bananas
- Protein-rich foods like low-fat Greek yogurt, plain chicken or turkey, protein shakes
- Mild fruits and vegetables like sweet potatoes and pears
The BRAT diet many parents remember – bananas, rice, applesauce and toast – can also help adults get through nausea, but remember to include protein, Lewis says, adding that the amount you eat when nauseous is as important as what you eat.
“Eating small meals every one or two hours, rather than three larger meals, helps control nausea by not overfilling your stomach,” she says.
> Related: Tips to Settle Your Stomach After Overeating
But avoid these 3 foods.
There are several categories of food that could make you feel worse either because they sit in your stomach longer or cause irritation, Lewis notes.
To take it easy on your stomach, avoid:
- Fried foods
- Full-fat dairy items
- Spicy foods
And don’t forget – stay hydrated (a little at a time).
It’s also the time to stay hydrated, again with small amounts – sip throughout the day rather than gulping larger amounts – and keep it bland yet soothing with water, broth or ginger and peppermint tea.
FAQs
The BRAT diet many parents remember – bananas, rice, applesauce and toast – can also help adults get through nausea, but remember to include protein, Lewis says, adding that the amount you eat when nauseous is as important as what you eat.
What should you eat when you are throwing up? ›
Focus on drinking in small amounts of liquid frequently to stay hydrated. Ease back into eating. After you can tolerate drinking clear fluids, start eating smaller meals of bland, low-residual foods, such as mashed potatoes, plain noodles, crackers, toast, gelatin, bananas, rice and chicken.
What foods are good for an upset stomach? ›
Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms.
Why do potato chips help nausea? ›
Pretzels and plain potato chips can help settle your stomach. Why? Because they're bland, salty, non-acidic, easy to digest, and require minimal effort from your gastrointestinal system. Remember, foods with strong odors and flavors can make nausea worse.
What stops nausea immediately? ›
Things that may help you stop feeling sick
- get plenty of fresh air.
- distract yourself – for example, listen to music or watch a film.
- take regular sips of a cold drink.
- drink ginger or peppermint tea.
- eat foods containing ginger – such as ginger biscuits.
- eat smaller, more frequent meals.
You should avoid some specific kinds of foods when you have nausea and vomiting:
- Avoid greasy and processed foods, and foods that contain a lot of salt. ...
- Avoid foods with strong smells.
- Avoid caffeine, alcohol, and carbonated drinks.
- Avoid very spicy foods.
- Dairy products may add to gassy feeling and diarrhea.
Try sipping clear, cold fluids, such as water and soft drinks, slowly through a straw. Fizzy drinks like soda water and ginger ale are quite refreshing. Lemon, peppermint or ginger teas have a pleasant taste and are also refreshing. The last two may also help to relieve nausea.
Why is the BRAT diet no longer recommended? ›
The banana, rice, applesauce, and toast (BRAT) diet may help treat diarrhea, stomach flu, and other stomach complaints. However, many health professionals no longer recommend it due to the risk of nutrient and calorie deficiencies.
Is peanut butter good for nausea? ›
High-protein foods
Proteins like chicken, peanut butter, and beans can calm the waves of nausea by increasing a hormone called gastrin, which aids digestion.
What can settle my stomach? ›
Treatment & Prevention
- Sports drinks.
- Clear, non-caffeinated sodas such as 7-Up, Sprite or ginger ale.
- Diluted juices such as apple, grape, cherry or cranberry (avoid citrus juices)
- Clear soup broth or bouillon.
- Popsicles.
- Decaffeinated tea.
There's no medicine for stomach flu. Antibiotics don't work on viruses — they're for bacterial infections. The best thing you can do to help your immune system do its work is to stay home and rest, stay hydrated and eat a little if you can. Give your body the energy it needs to fight the infection.
What foods are gentle on the stomach? ›
Foods that are easier to digest include toast, white rice, bananas, eggs, chicken, salmon, gelatine, applesauce, and oatmeal. Symptoms of digestive problems include acid reflux, bloating, or abdominal pain.
What are the best snacks for nausea? ›
Eat dry foods, such as crackers, toast, dry cereals, or bread sticks, when you wake up and every few hours during the day. They provide nutrients and help settle your stomach. Eat cool foods instead of hot, spicy foods. Consider non-fat yogurt, fruit juice, sherbet, and sports drinks.
Is it better to lay down or sit up when nauseous? ›
Also: Sit up and avoid lying down. When you lie flat, gastric juices may rise and increase feelings of nausea. Instead, when you're nauseous, try reclining with your upper body elevated and moving around as little as possible. Another effective remedy: Eat a small meal of something bland.
Are scrambled eggs good for nausea? ›
Eggs. Prepared simply, eggs are one of the most easily digestible foods that you can eat to help ease nausea. Scrambled, poached or soft-boiled all do the trick, giving the body a lift of energy with minimal volume.
What is good to drink to fight nausea? ›
Use a clear liquid diet to reduce the feeling of nausea. Liquids such as apple juice, cranberry juice, lemonade, fruitades, broth, Gatorade®, ginger ale, 7-Up®, popsicles, gelatin, tea, or cola are usually well tolerated. Sip liquids slowly.
What pressure point relieves nausea? ›
Pericardium 6 (P6).
This is known as your nei kuan acupressure point. When you wear motion sickness wristbands, this is the acupoint that's pressed to relieve nausea.
Does water help with nausea? ›
Drink Water.
While you may not want to put anything else in your stomach, drinking water can actually help your recover from your nausea. Or, you can opt for an herbal tea, like peppermint or ginger, to help get rid of the tummy blues.
