Experiencing nausea can be incredibly unpleasant, whether it’s due to a stomach bug, pregnancy, motion sickness, or other reasons. The thought of eating might be the last thing on your mind, but the right foods can actually help soothe your stomach and alleviate that queasy feeling. Fueling your body is crucial, even when you’re nauseous, to aid recovery and maintain your strength.
When nausea strikes, opt for bland, easily digestible foods with minimal odor. Cold foods are often better tolerated as they tend to have less aroma than hot meals, which can be helpful when you’re sensitive to smells.
Here are some of the best foods to eat when you’re feeling nauseous:
Toast: Plain, white toast is a classic remedy for nausea. It’s bland, low in fiber, and easy to digest. The dryness can also help absorb excess stomach acid and settle your stomach.
Crackers: Similar to toast, dry crackers like saltines or soda crackers are gentle on the stomach. Their blandness and dryness can help absorb stomach acid and reduce nausea.
Ginger: Ginger is well-known for its anti-nausea properties. It contains compounds that can help calm the stomach and reduce queasiness. You can consume ginger in various forms, such as ginger ale (made with real ginger), ginger tea, or ginger candies. Fresh ginger can also be added to meals or brewed into a tea.
Bananas: Bananas are part of the BRAT diet (Bananas, Rice, Applesauce, Toast), often recommended for digestive issues. They are easy to digest, provide potassium which can be lost through vomiting, and their mild flavor is generally well-tolerated.
Rice: Plain white rice is another easily digestible food that can help when you’re nauseous. It’s bland and gentle on the stomach. Boiled or steamed rice is preferable to fried or seasoned rice.
Applesauce: Applesauce, especially unsweetened varieties, is another component of the BRAT diet. It’s easy to digest and provides some carbohydrates for energy. The pectin in apples may also help soothe the digestive tract.
Mashed Potatoes: Plain mashed potatoes, made with minimal butter or milk, can be a comforting and easily digestible option. They provide carbohydrates for energy and are gentle on the stomach lining.
Chicken or Vegetable Broth: Clear broths are excellent for staying hydrated and providing electrolytes when you’re nauseous. Choose low-sodium options and sip slowly. The warmth can also be soothing.
Plain Chicken or Turkey: Lean protein sources like plain, boiled or baked chicken or turkey are easier to digest than fatty meats. Protein is important for recovery, and these options are less likely to upset your stomach.
Peppermint: Peppermint, like ginger, has properties that can help reduce nausea. Peppermint tea or peppermint candies can be soothing. However, for some individuals, peppermint can worsen heartburn, so it’s important to see how you react.
Yogurt (Plain, Low-Fat Greek): While full-fat dairy should be avoided, small amounts of plain, low-fat Greek yogurt can be beneficial. It provides protein and probiotics which can be helpful for gut health, but start with a small amount to ensure tolerance.
On the other hand, certain foods can exacerbate nausea and should be avoided when you’re feeling unwell:
Fried Foods: Fried and greasy foods are difficult to digest and can sit in your stomach for longer, potentially worsening nausea. Their high fat content can also irritate the digestive system.
Fatty Foods: Similar to fried foods, foods high in fat, including full-fat dairy products, rich sauces, and fatty meats, can be harder to digest and contribute to nausea.
Spicy Foods: Spicy foods can irritate the stomach lining and worsen nausea. Avoid chili peppers, hot sauces, and heavily spiced dishes.
Strong Odor Foods: Strong smells can trigger nausea. Avoid foods with pungent odors, such as strong cheeses, heavily seasoned dishes, or fried foods, as their smells can intensify your queasiness.
Acidic Foods: Acidic foods like citrus fruits (oranges, grapefruits, lemons, limes), tomatoes, and vinegar-based dressings can irritate the stomach lining and increase nausea, especially if you have an empty stomach.
Alcohol and Caffeine: Both alcohol and caffeine can dehydrate you and irritate your stomach, making nausea worse. Avoid these beverages when you’re feeling sick.
Staying Hydrated is Key:
In addition to choosing the right foods, staying hydrated is crucial when you’re nauseous, especially if you’ve been vomiting. Dehydration can worsen nausea and make you feel weaker. Sip small amounts of fluids frequently throughout the day, rather than gulping large amounts at once, which can overwhelm your stomach. Good choices for hydration include water, clear broths, and ginger or peppermint tea.
When dealing with nausea, remember to eat slowly and in small portions. Eating too much at once can overload your stomach and worsen your symptoms. Listen to your body and eat only when you feel you can tolerate it. If nausea persists or is severe, it’s essential to consult a healthcare professional to determine the underlying cause and receive appropriate medical advice.
