The Ultimate Guide to the 14 Best Foods Recommended for Nausea Relief – A Comprehensive List

The 14 Best Foods to Eat When You’re Nauseous

Nausea can be a terrible sensation that can disrupt your daily routine and make you feel uncomfortable. Whether it’s caused by motion sickness, morning sickness, or a stomach virus, finding relief is essential. While there is no magic cure for nausea, certain foods can help soothe your stomach and alleviate your discomfort. This article will explore the 14 best foods to eat when you’re nauseous, providing you with practical tips to manage this unpleasant symptom.

1. Ginger: Ginger has been used for centuries to ease digestive discomfort. Its natural compounds, such as gingerol, can help reduce nausea and vomiting. Enjoy ginger in various forms, including ginger tea, ginger ale, or simply chewing on a piece of ginger.

2. Peppermint: Peppermint has calming properties that can help alleviate nausea. Sip on peppermint tea or suck on peppermint candies to experience its soothing effects. However, avoid peppermint if you have acid reflux or heartburn, as it can worsen your symptoms.

3. Bananas: Bananas are bland and easy to digest, making them an ideal choice when you’re feeling nauseous. They are high in potassium, which can help replenish electrolytes that may be lost due to vomiting or diarrhea.

4. Crackers: Plain crackers, such as saltine crackers, are light and gentle on the stomach. Eating a few crackers can help absorb stomach acid and provide a starchy base to ease nausea. Make sure to avoid crackers with added flavors or seasonings, as they may exacerbate your symptoms.

5. Rice: Plain rice is a bland, low-fiber food that can help soothe an upset stomach. It is easy to digest and can provide a steady source of energy. Opt for white rice instead of brown rice, as the latter contains more fiber and may be harder to digest.

6. Apple Sauce: Applesauce is easy to digest and can provide a good source of vitamins and minerals. Its mild flavor makes it an excellent choice when you’re feeling queasy. However, avoid applesauce with added sugar or cinnamon, as these ingredients may worsen your symptoms.

7. Chicken Broth: Sipping on chicken broth can help replenish fluids and electrolytes that may be lost due to vomiting or diarrhea. It is light on the stomach and can provide a comforting sensation. Choose low-sodium chicken broth to avoid excessive salt intake.

8. Watermelon: Watermelon is a hydrating fruit that can be gentle on the stomach. Its high water content can help prevent dehydration, which is important when you’re experiencing nausea and vomiting. Enjoy chilled watermelon slices or blend it into a smoothie.

9. Toast: Plain toast without butter or spreads can be a good choice when you’re feeling nauseous. It can provide a starchy base that absorbs stomach acid and helps settle your stomach. Opt for white bread instead of whole wheat bread, as it may be easier to digest.

10. Chamomile Tea: Chamomile tea has been used for centuries to ease digestive discomfort. Its calming properties can help relax your stomach and relieve nausea. Sip on a warm cup of chamomile tea for instant relief.

11. Yogurt: Yogurt is gentle on the stomach and can provide a good source of protein and probiotics. Opt for plain, unsweetened yogurt to avoid added sugars that may worsen your symptoms. Add a sprinkle of honey or a handful of fresh berries for extra flavor.

12. Popsicles: Popsicles can help hydrate your body and soothe your throat when you’re feeling nauseous. Choose popsicles made from real fruit juice or electrolyte-enriched popsicles to replenish lost fluids and electrolytes.

13. Herbal Tea: Herbal teas, such as peppermint, chamomile, and ginger tea, can help alleviate nausea and calm your digestive system. Choose caffeine-free herbal teas to avoid exacerbating your symptoms.

14. Crackers: Plain crackers, such as saltine crackers, are light and gentle on the stomach. Eating a few crackers can help absorb stomach acid and provide a starchy base to ease nausea. Make sure to avoid crackers with added flavors or seasonings, as they may exacerbate your symptoms.

While the foods listed above can help alleviate nausea, it’s essential to listen to your body and choose foods that agree with you. Everyone is different, and certain foods may work better for some individuals than others. Experiment with different foods and find what works best for you to get through those uneasy moments.

What is nausea?

Nausea is a feeling of queasiness or unease in the stomach, typically accompanied by the urge to vomit. It is a common symptom that can be caused by a variety of factors, including illness, infection, motion sickness, pregnancy, certain medications, and anxiety.

When you experience nausea, it can be difficult to eat or keep food down. However, choosing the right foods can help alleviate symptoms and provide relief. These foods are generally easy to digest and can help settle your stomach.

It’s important to listen to your body and eat what feels best for you. Some people find that bland, starchy foods like crackers or toast are helpful, while others prefer cold, soothing liquids such as ginger ale or peppermint tea.

It’s also worth noting that everyone’s tolerance to different foods may vary, so it’s important to pay attention to how your body reacts to certain foods and make choices accordingly.

Key points:

  1. Nausea is a sensation of discomfort in the stomach that may be accompanied by the urge to vomit.
  2. It can be caused by various factors, such as illness, infection, motion sickness, pregnancy, medications or anxiety.
  3. Choosing the right foods can help alleviate symptoms and provide relief.
  4. Listening to your body and eating what feels best for you is important.
  5. Everyone’s tolerance to different foods may vary, so pay attention to how your body reacts.

What causes nausea?

Nausea is a common symptom that can be caused by a variety of factors. Some common causes of nausea include:

  • Food poisoning: Consuming contaminated food or water can lead to nausea and vomiting.
  • Pregnancy: Nausea and morning sickness are common during pregnancy, especially in the first trimester.
  • Motion sickness: Some people experience nausea when traveling in a car, boat, or plane.
  • Medications: Certain medications, such as chemotherapy drugs and some painkillers, can cause nausea as a side effect.
  • Gastrointestinal conditions: Conditions like gastroenteritis, acid reflux, and peptic ulcers can cause nausea.
  • Migraine: Nausea is a common symptom of migraines, often accompanied by severe headache and sensitivity to light.
  • Anxiety and stress: Emotional factors like stress, anxiety, and panic attacks can trigger bouts of nausea.
  • Infections: Viral or bacterial infections can cause symptoms like nausea, vomiting, and diarrhea.

If you are experiencing frequent or persistent nausea, it is important to consult with a healthcare professional to determine the underlying cause and appropriate treatment.

What to eat when nauseous

What to eat when nauseous

When you’re feeling nauseous, it can be difficult to find foods that you’re able to tolerate. However, certain foods can help alleviate nausea and provide relief. Here are some options to consider:

  • Ginger: Ginger has a long history of being used to treat nausea. Whether you opt for ginger tea, ginger ale, or ginger candies, this spicy root can help settle your stomach.
  • Peppermint: Peppermint has soothing properties that can ease nausea. Sip on peppermint tea or chew on peppermint leaves to alleviate symptoms.
  • Crackers: Plain crackers or toast can help absorb stomach acid and provide relief. Opt for plain, unsalted varieties.
  • Bananas: Bananas are easy to digest and can help soothe an upset stomach. They’re also a good source of potassium, which can be depleted when you’re feeling nauseous.
  • Apple sauce: Applesauce is gentle on the stomach and can help settle it if you’re feeling queasy.
  • Rice: Plain white rice is another bland food option that is easy to digest and can help calm your stomach.

It’s important to listen to your body and eat small, frequent meals when you’re nauseous. Avoid foods that are greasy, spicy, or high in fat, as they can worsen nausea. Stay hydrated by sipping on clear fluids, such as water or herbal tea. If your symptoms persist or worsen, it’s best to consult a healthcare professional. Remember to take it easy and give your body the rest it needs when you’re feeling nauseous.

1. Ginger

Ginger has long been used as a natural remedy for nausea and digestive issues. It contains gingerols and shogaols, which are bioactive compounds that can help relieve nausea and reduce inflammation in the body.

Whether it’s in the form of fresh ginger, ginger tea, or ginger candies, incorporating ginger into your diet can help soothe an upset stomach. It has been shown to be particularly effective in relieving nausea caused by pregnancy, chemotherapy, and surgery.

In addition to its anti-nausea properties, ginger also has antioxidant and anti-inflammatory effects, making it beneficial for overall health. It can be consumed in various ways, such as grated in dishes, added to smoothies, or brewed into a hot tea. Ginger can also be taken in supplement form if preferred.

However, it’s important to note that excessive ginger consumption may cause heartburn or bloating in some individuals. It’s best to start with a small amount and gradually increase your intake to see how your body responds.

Key takeaway:

Ginger is a natural remedy that can help alleviate nausea and digestive issues. It contains bioactive compounds that have anti-nausea, antioxidant, and anti-inflammatory effects. Incorporating ginger into your diet can be done through fresh ginger, ginger tea, ginger candies, or supplements.

How to Peel Ginger

Ginger is a versatile and flavorful root that is commonly used in many dishes around the world. Whether you’re adding it to stir-fries, soups, or drinks, it’s important to know how to properly peel ginger to fully enjoy its taste and benefits. Here’s a simple step-by-step guide on how to peel ginger:

Step 1: Start by selecting a fresh ginger root. Look for ginger that is firm and has smooth skin. Avoid ginger that is wrinkled or moldy.
Step 2: Using a vegetable peeler or the edge of a spoon, gently scrape off the skin of the ginger. Make sure to remove only the outermost layer, as the inner part is the most flavorful.
Step 3: For tougher pieces of ginger, you can use a small knife to carefully peel off the skin. Take your time and be cautious to avoid cutting yourself.
Step 4: Once the ginger is peeled, you can chop, slice, or grate it according to your recipe’s needs. Remember to use a sharp knife or a grater for the best results.
Step 5: If you’re not planning to use the ginger right away, you can store it in the refrigerator for up to two weeks. Wrap it in a paper towel and place it in a zip-top bag to keep it fresh.

Now that you know how to peel ginger, you can confidently incorporate it into your favorite recipes and enjoy its unique flavor and health benefits.

2. Water and clear beverages

When you’re feeling nauseous, it’s important to stay hydrated. Sipping on water and clear beverages can help soothe your stomach and prevent dehydration. Clear broth, herbal tea, ginger ale, and sports drinks can all be beneficial. However, try to avoid carbonated beverages and those with added sugars, as they can aggravate your nausea.

If you find it difficult to drink large quantities at once, try sipping slowly throughout the day. You can also try sucking on ice chips or popsicles made from clear liquids to help keep you hydrated.

Remember, staying hydrated is important when you’re nauseous, so make sure to have a variety of clear beverages on hand to sip on throughout the day.

3–5. Crackers, pretzels, and toast

Eating plain, dry, and starchy foods like crackers, pretzels, and toast can help alleviate nausea. These foods are easy to digest and can absorb stomach acids, which may help settle your stomach.

Crackers, pretzels, and toast also provide a good source of carbohydrates, which can help boost your energy levels when you’re feeling weak or nauseous.

When choosing crackers or pretzels, opt for plain varieties without any added seasonings or flavors, as these may aggravate your nausea. Similarly, choose plain toast without butter or too much spread.

You can enjoy these snacks plain or pair them with small amounts of other plain and low-fat foods, such as yogurt or broth, to increase their nutritional content without overloading your stomach.

6. Cold foods

When you’re feeling nauseous, cold foods can help soothe your stomach and provide some relief. The cool temperature can help calm inflammation and decrease nausea.

Here are some examples of cold foods that you can try:

  • Frozen yogurt
  • Ice cream
  • Sorbet
  • Popsicles
  • Chilled fruit, such as watermelon or grapes
  • Cold cucumber slices
  • Chilled soups, like gazpacho

These cold foods can be gentle on your stomach and provide hydration and nutrients at the same time. They can also be a refreshing option when you don’t feel like eating anything too heavy or warm.

However, it’s important to listen to your body and choose foods that you can tolerate. If a certain cold food triggers your nausea or discomfort, it’s best to avoid it until you feel better.

7. Broths

When you’re feeling nauseous, sometimes a solid meal can be hard to stomach. In such cases, sipping on a warm, comforting broth can be a soothing and nourishing option. Broths are light, easy to digest, and can help replenish lost fluids. Whether it’s chicken, beef, or vegetable broth, it’s essential to choose a low-sodium option to avoid exacerbating nausea.

Not only are broths gentle on the stomach, but they also provide essential nutrients. They are often rich in vitamins, minerals, and amino acids, which can help balance electrolytes and support overall health. Additionally, the warmth of the broth can help ease nausea and promote relaxation.

If you’re feeling up to it, you can also add some simple ingredients to the broth to enhance its nutritional value and taste. Consider adding diced carrots, shredded chicken, or a sprinkle of fresh herbs such as parsley or dill. These additions can provide additional vitamins and minerals while adding flavor to your broth.

Remember to sip on the broth slowly and enjoy it at your own pace. If you feel like it’s too heavy on your stomach, you can always start with small sips and gradually increase your intake. It’s essential to listen to your body and stop consuming the broth if you start feeling worse.

In summary, broths are a soothing and nutrient-rich option when you’re feeling nauseous. They are light, easy to digest, and can help replenish lost fluids. Choose a low-sodium option and consider adding simple ingredients to enhance its nutritional value and taste.

8. Bananas

Bananas are a great choice of food to eat when you’re feeling nauseous. They are easy to digest and can help settle an upset stomach. Bananas are also rich in potassium, which can help replenish electrolytes if you’ve been vomiting or experiencing diarrhea.

You can eat a ripe banana as is or add it to a smoothie for a more substantial meal. If you’re feeling really queasy, try mashing a banana and mixing it with some plain yogurt for a soothing snack.

Benefits of Bananas:
Easy to digest
Helps settle an upset stomach
Rich in potassium
Replenishes electrolytes

Whether you’re feeling nauseous due to morning sickness, motion sickness, or a stomach bug, bananas can be a soothing and nourishing option to help you feel better.

9. Applesauce

If you’re feeling nauseous, applesauce can be a soothing and gentle food to eat. It’s easy to digest and can help calm your stomach. Applesauce is made from cooked, mashed apples, which are rich in fiber, vitamins, and minerals. The high fiber content can help regulate your digestive system and ease any discomfort you may be experiencing.

In addition, applesauce contains a natural sugar called pectin, which can help soothe an upset stomach and reduce nausea. Pectin also has a binding effect on your digestive system, which can help alleviate symptoms like diarrhea.

When choosing applesauce, opt for unsweetened varieties to avoid added sugars that could potentially worsen your symptoms. If you prefer a sweeter flavor, you can add a small amount of honey or cinnamon to enhance the taste.

Overall, the smooth texture and mild taste of applesauce can help settle your stomach and provide some relief when you’re feeling nauseous.

10–12. Rice, potatoes, and noodles

When you’re feeling nauseous, bland and easy-to-digest foods are your best bet. Rice, potatoes, and noodles are all good options for settling your stomach.

Rice is a gentle grain that can help absorb excess stomach acid and provide relief from nausea. Opt for plain, white rice without any added spices or seasonings.

Potatoes are another great choice, as they are easily digested and can help soothe any inflammation in the stomach. Stick to boiled or baked potatoes and avoid adding butter or heavy sauces.

Noodles, such as plain pasta or rice noodles, can also be a comforting food when you’re feeling nauseous. Opt for simple preparations, such as plain broth-based soups or lightly dressed noodle dishes.

Remember to listen to your body and choose foods that you feel comfortable eating. These options should help provide some relief from nausea and give your stomach a chance to settle.

13. Protein-rich meals

When you’re feeling nauseous, it can be difficult to keep food down. However, incorporating protein-rich meals into your diet can help reduce nausea and provide essential nutrients for your body.

Protein-rich meals are often easier to digest and can provide a steady source of energy. Foods such as lean meats, poultry, fish, eggs, beans, and tofu are excellent sources of protein.

Additionally, these foods contain essential amino acids that aid in the healing and repair of tissue, which can be beneficial if you’re experiencing any gastrointestinal discomfort.

It’s important to note that some protein-rich foods can be high in fat, which may be harder to digest. If you’re feeling nauseous, opt for lean sources of protein and avoid fried or heavily processed options.

Here are some protein-rich meal ideas that may help alleviate nausea:

  • Scrambled eggs: Lightly scramble eggs and serve them with whole wheat toast or a side of avocado for added vitamins and healthy fats.
  • Grilled chicken breast: Season a chicken breast with herbs and spices, then grill or bake until cooked through.
  • Salmon: A rich source of omega-3 fatty acids, salmon can be baked or grilled and served with a side of steamed vegetables.
  • Lentil soup: Lentils are high in protein and fiber, making them a nutritious and comforting option for a meal.

Remember to listen to your body and eat slowly. If a certain protein-rich meal exacerbates your nausea, try switching to a different option or smaller portions until you find what works best for you.

14. Herbal tea

14. Herbal tea

Herbal tea is a soothing and gentle beverage that can help settle an upset stomach and alleviate nausea. Certain herbal teas, such as ginger tea or peppermint tea, have been shown to have anti-nausea properties. Ginger tea, in particular, is known for its ability to calm the digestive system and relieve nausea and vomiting.

When you’re feeling nauseous, a warm cup of herbal tea can provide comfort and help ease your symptoms. The warmth of the tea can help relax your stomach muscles and promote digestion, while the herbal properties of the tea can soothe your digestive system.

It’s important to choose herbal teas that are caffeine-free, as caffeine can exacerbate nausea. Opt for herbal teas made from natural ingredients, such as ginger, peppermint, chamomile, or lemon balm. These herbs have been used for centuries to treat digestive issues and promote relaxation.

To make herbal tea, simply steep the tea bag or loose leaves in hot water for a few minutes. You can add honey or lemon for flavor, but avoid adding milk or sugar, as these can worsen nausea. Sip on the herbal tea slowly and enjoy its calming effects.

Remember to consult with a healthcare professional before using herbal teas, especially if you are pregnant, breastfeeding, or taking any medications. While herbal teas are generally safe, it’s always best to err on the side of caution and seek professional advice.

Other tips for treating nausea

While certain foods can help alleviate nausea, there are other tips and strategies you can try to further manage this unpleasant symptom:

1. Stay hydrated: Drinking plenty of fluids, such as water or herbal tea, can help keep you hydrated and reduce feelings of nausea.

2. Eat small, frequent meals: Instead of having three large meals, try eating smaller, more frequent meals throughout the day. This can help prevent your stomach from becoming too empty or too full, which can trigger or worsen nausea.

3. Avoid strong odors: Strong smells, such as certain perfumes or cooking odors, can make nausea worse. Try to avoid these triggers and stay in well-ventilated spaces.

4. Take deep breaths: Deep breathing exercises can help relax your body and reduce feelings of nausea. Try taking slow, deep breaths in through your nose and out through your mouth.

5. Get fresh air: Going outside and getting some fresh air can help relieve nausea. Take a short walk or simply sit outside and breathe in the fresh air.

6. Avoid eating fatty or greasy foods: These types of foods can be harder to digest and may worsen nausea. Stick to lighter, easily digestible meals to help alleviate symptoms.

7. Manage stress: Stress and anxiety can worsen nausea. Find healthy ways to manage stress, such as practicing yoga, meditating, or engaging in hobbies you enjoy.

8. Consider ginger: Ginger has long been used as a natural remedy for nausea. Consider drinking ginger tea, chewing on ginger candies, or taking ginger supplements to help alleviate symptoms.

9. Talk to your doctor: If your nausea persists or worsens despite trying these tips, it’s important to consult your doctor. They may be able to offer additional guidance and treatment options to help relieve your symptoms.

Remember, everyone experiences nausea differently, so it’s important to find what works best for you. It may take some trial and error to discover the most effective strategies for managing your nausea.

The bottom line

When you’re feeling nauseous, it’s important to listen to your body and eat foods that are gentle on your stomach. These foods should provide essential nutrients and hydration while being easy to digest. Some of the best options include crackers, bananas, ginger, peppermint, and chicken broth.

However, it’s important to remember that everyone is different, and what works for one person may not work for another. It’s always a good idea to consult with a healthcare professional if your nausea persists or worsens.

In addition to eating the right foods, it’s also important to avoid triggers that can exacerbate your nausea. This may include avoiding spicy or greasy foods, eating smaller meals throughout the day, and staying hydrated.

Overall, finding the right foods to eat when you’re nauseous can make a big difference in how you feel. By incorporating some of the foods mentioned in this article, you can help soothe your stomach and get back to feeling your best.

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