What to Eat When Nauseous and What Foods to Avoid

The unpleasant sensation of nausea is a very common symptom with a broad list of possible causes, including medication side effects (for example, chemotherapy-induced nausea), gastrointestinal conditions such as food poisoning, excess stomach acid, or irritable bowel syndrome, migraines, motion sickness, morning sickness, and many more.

It is important to be medically evaluated to find the underlying cause of symptoms such as chest pain, upset stomach, nausea, and vomiting. But in the meantime, if you are feeling nauseous, certain foods can relieve your symptoms, and others can worsen nausea. Please continue reading to find out which foods to eat and which foods to avoid to alleviate nausea.

What foods relieve nausea?

In general, experts recommend bland, dry, and crunchy foods, low-fat foods, protein-rich foods, and cold foods to relieve nausea.

What are the best foods to treat nausea?

BRAT Diet

BRAT (bananas, rice, applesauce, toast) is a physician-recommended bland diet to manage nausea and vomiting. These bland foods are easy on the digestive system and help reduce nausea and upset stomachs in the short term. However, the BRAT diet is not a nutritionally complete diet and should not be used for chronic nausea.

Ginger

Ginger extracts are traditionally used to treat nausea and vomiting. Ginger can reduce nausea by stimulating the contraction of the stomach muscles and accelerating gastric emptying and intestinal transit of food. Studies have shown ginger extracts reduce the frequency of chemotherapy-induced nausea and vomiting in breast cancer patients. You can add ginger root to your tea or suck on crystallized ginger or ginger candy to relieve nausea.

Dry foods

Crunchy, dry snacks such as saltines, pretzels, bread sticks, rice cakes, oatcakes, and cereal are easy to digest and can help treat or prevent nausea when you are feeling sick. In addition, these dry foods don’t have strong odors or tastes and can help to settle a queasy stomach. The salt content in these snacks may replace lost electrolytes if you have nausea and vomiting.

Starchy foods

If you are experiencing nausea, eating starchy foods such as bread, rice, plain noodles, and potatoes can help absorb stomach acids and ease nausea as well as satisfy hunger.

Cold foods

Many people find it easier to tolerate cold foods when they are feeling nauseous. This could be because cold foods smell less than hot foods. Examples include dairy products like low-fat ice cream and yogurt, Jell-O, popsicles, ice pops, custard, and chilled fruits.

Protein-rich foods

Foods such as peanut butter, baked tofu or chicken (avoid fried food), Greek yogurt, and hard-boiled eggs are rich in proteins. They are easy to digest, provide energy, and relieve nausea.

Beverages

Along with solid food, carbonated drinks, fruit juices like apple juice and coconut water, electrolyte-rich beverages such as sports drinks, ginger ale, cooled mint tea, chamomile tea, or other herbal teas can be used to relieve nausea. These beverages also help you stay hydrated if you have nausea and vomiting. Some people find that sipping on cool water with fresh lemon or fresh mint leaves results in less nausea. However, if you are sick with the flu and feel nauseated, a hot broth such as chicken broth or chicken soup may help you feel better and relieve nausea.

What foods cause nausea?

Foods that have strong odors can make you feel nauseous or make nausea worse, for example, fish, shellfish, eggs, and certain cheeses and fermented foods. The taste of some foods can trigger nausea, for example, bitter foods. Generally speaking, it is a good idea to avoid spicy foods and fried foods if you have nausea. Sometimes, specific food textures can aggravate nausea. People who have a food aversion (strong dislike for certain foods) or a food intolerance may feel nauseated on seeing, smelling, or tasting that food.

What are the worst foods to eat if you have nausea?

Spicy foods such as Buffalo wings, chilis, curries, and extra-hot salsa.
Greasy or fried foods such as french fries, fried chicken, hash browns, and creamy pastas.
Red meat, which can be hard to digest.
Acidic fruits such as citrus fruits.
Caffeine and alcohol can make nausea worse.

What are some tips to avoid nausea when eating?

These tips can help to minimize nausea symptoms at mealtimes:

Rinse your mouth before mealtimes.
Eat smaller portions of food several times a day.
Eat and drink slowly.
Choose low-fat, non-greasy foods that are easier to digest.
Eat salty foods, especially if you have vomiting along with nausea.
Eat cold foods like jelly and popsicles.
Drink clear, cool beverages such as water and fruit juices.
Avoid drinking fluids when you are eating. Instead, drink water or other liquids at least 30-60 minutes before or after mealtimes.
Stay upright for a minimum of 2 hours after eating.
Avoid food preparation and eat prepared food from the freezer if the smell of food makes you nauseous.
Avoid eating in a room with cooking odors, such as the kitchen.
Avoid eating in a warm or stuffy room.
Consider taking over-the-counter or prescription medications to treat nausea, such as dimenhydrinate (Dramamine) or meclizine (Bonine) for nausea due to motion sickness; bismuth subsalicylate (Kaopectate, Pepto Bismol) for nausea due to an upset stomach; or ondansetron (Zofran) for nausea due to chemotherapy drugs or surgery.