Nausea, that queasy, unsettling feeling that makes your stomach churn, is a surprisingly common ailment. Almost everyone experiences this unpleasant sensation at some point, with studies indicating that around 50% of adults are affected each year. Whether it’s triggered by a bumpy car ride, a stomach bug, or pregnancy, nausea can disrupt your day and make even the thought of food unappealing. At foods.edu.vn, we understand the importance of nourishment, especially when you’re feeling under the weather. That’s why we’ve crafted this expert culinary guide to help you navigate those waves of nausea and discover the best Foods To Eat When Nauseous to soothe your stomach and aid your recovery.
The word “nausea” itself has an interesting origin, stemming from the Greek term “naus,” meaning ship. This connection highlights one of the earliest recognized forms of nausea – seasickness. But beyond motion sickness, a wide range of factors can leave you feeling queasy.
What Causes Nausea?
Nausea is a complex response that originates in the brain. Emotional stress, cognitive triggers, or chemical imbalances can all stimulate your nervous system, leading to those familiar stomach contractions and the unpleasant sensation of nausea. Essentially, your stomach muscles start working in an irregular rhythm, signaling discomfort.
Numerous triggers can initiate this process, including:
- Infections (viral or bacterial)
- Post-operative effects from surgery
- Gastrointestinal conditions
- Medication side effects
- Cancer treatments like chemotherapy
- Hormonal imbalances
- Pregnancy (morning sickness)
- Food allergies and intolerances
While eating might be the last thing you feel like doing when nausea strikes, consuming the right foods to eat when nauseous and staying hydrated is crucial. Proper nutrition and fluid intake are essential for replenishing lost electrolytes, stabilizing your stomach, and supporting your body’s natural healing processes.
Let’s explore 14 of the best foods to eat when nauseous, offering gentle and effective relief.
What are the Best Foods to Eat When Nauseous?
1. Ginger
Ginger, a root originating from Southeast Asia, boasts a long and respected history as a natural remedy. Traditional and folk medicine systems have utilized ginger for centuries to address various ailments, particularly stomach problems. Its effectiveness in alleviating nausea is attributed to its bioactive compounds, such as gingerol, paradol, and shogaol. Experts believe these compounds interact with your central nervous system and gastrointestinal tract, working to reduce nausea symptoms at their source.
Scientific research supports ginger’s anti-nausea properties, demonstrating its potential to alleviate nausea caused by motion sickness, post-surgery discomfort, and chemotherapy treatments. While some studies have yielded mixed results, the overall evidence points to ginger’s beneficial effects. Furthermore, ginger is considered a safe and effective option for managing morning sickness during pregnancy, offering a natural alternative for expectant mothers.
While a definitive consensus on optimal ginger dosage is still developing, most studies utilize the equivalent of 0.5–1.5 grams of dried ginger root daily to achieve therapeutic benefits. Culinary applications of ginger for nausea relief are diverse. Enjoy it as a soothing ginger tea, savor the subtle spice of ginger biscuits, chew on crystallized ginger, or sip on ginger beer or ale (ensure it contains real ginger and isn’t just flavoring). Ginger capsules are also available for a concentrated dose. However, be mindful that some ginger-containing products may have minimal actual ginger content, potentially diminishing their effectiveness in combating nausea. When preparing ginger tea at home, consider adding a slice of fresh ginger to hot water with a squeeze of lemon and a touch of honey for added flavor and soothing properties.
2. Water and Clear Beverages
When nausea hits, the desire to eat often vanishes. However, maintaining hydration by drinking fluids becomes even more critical, especially if vomiting or fever is present. Water is always an excellent choice for hydration, but if you’ve experienced vomiting or diarrhea, replenishing lost electrolytes is equally important.
Certain beverages are particularly effective in combating dehydration and nausea, including:
- Water: The most fundamental hydrator.
- Oral rehydration solutions (ORS): Formulated to replace electrolytes quickly.
- Sports drinks: Offer electrolytes and some carbohydrates for energy.
- Soda water or flavored sodas (clear): The bubbles can sometimes help settle the stomach, choose less sugary options.
- Iced tea (weak and clear): Provides fluids and mild flavor.
- Clear juices (apple, white grape): Dilute with water to reduce sugar content.
- Coconut water: Naturally rich in electrolytes like potassium.
Conversely, very sweet, caffeinated, or dairy-based drinks can potentially worsen nausea. It’s generally best to avoid these during a bout of nausea. Instead of gulping down large amounts of liquid at once, especially after vomiting, try sipping cold drinks slowly throughout the day. This gentle approach is often better tolerated and helps prevent further stomach upset.
3–5. Crackers, Pretzels, and Toast
Dry, starchy, and bland foods like crackers, pretzels, toast, and certain cereals are frequently recommended for individuals experiencing nausea, including pregnant women dealing with morning sickness. The exact mechanism behind why these foods are well-tolerated during nausea isn’t fully understood, and dedicated scientific research on this specific topic is limited.
However, it’s believed that an empty stomach can exacerbate nausea, and strong food smells can be particularly triggering. Preparing and cooking food when feeling nauseous can be counterproductive, as the sights and smells might intensify the queasiness.
Crackers, pretzels, toast, and simple cereals offer convenient, quick meal options requiring minimal to no preparation. They lack strong odors and are thought to help settle an empty, upset stomach. Opt for plain varieties and avoid heavily flavored or whole-wheat versions initially, as these might be harder to digest when nauseous. Lightly salted options can also help replenish sodium if you’ve been losing fluids.
6. Cold Foods
When you’re feeling unwell, cold foods often become more appealing than warm, cooked dishes. This preference is largely due to the reduced aroma emanating from cold foods, which can be a significant trigger for nausea. Odor aversion is particularly pronounced during pregnancy, and a 2020 study confirmed that women experiencing severe morning sickness were more likely to feel nauseous after smelling cooked food.
Consider these cold food options when nausea strikes:
- Jell-O: Light, easy to digest, and hydrating.
- Ice cream or sorbet: Provides calories and can be soothing, choose simple flavors.
- Chilled fruits (melon, grapes): Offer natural sweetness and hydration.
- Yogurt (plain, cold): Provides protein and probiotics, if tolerated.
- Custard: Smooth and easy to swallow, provides some calories.
- Frozen ice pops: Hydrating and can soothe a sore throat if nausea is associated with illness.
If keeping food down is challenging, even sucking on an ice cube can be beneficial. This simple act provides slow hydration and can help alleviate dry mouth often associated with nausea.
7. Broths
Chicken broth and chicken soup are time-honored home remedies for a wide range of ailments, from headaches and colds to fevers and, importantly, nausea. When nauseous, fluids are often better tolerated than solid foods, making broths and soups an excellent first step towards reintroducing nourishment. They provide crucial hydration and electrolytes, which are especially vital if you’ve been vomiting or running a fever.
A single cup (240 ml) of chicken broth contains a significant 40% of the daily value (DV) for sodium, along with smaller amounts of potassium (less than 1% DV) and niacin (3% DV). These electrolytes are crucial for bodily functions and are easily depleted through vomiting and diarrhea.
If your appetite improves, incorporating chicken pieces or soft vegetables into your broth enhances its nutritional value. Adding chicken or vegetables provides additional calories, protein, vitamins, and minerals, helping to restore your energy levels. Many people also report feeling nausea relief from the warmth and comfort of chicken soup or hot broth, particularly when experiencing congestion or a common cold. The steam can also help to clear nasal passages, further contributing to overall comfort.
8. Bananas
When nausea makes it difficult to eat substantial meals, prioritizing nutrient-dense foods becomes essential. The foods to eat when nauseous should ideally provide energy and essential nutrients to support your body’s strength and recovery. This is particularly important if your nausea is chronic, and maintaining weight is a concern.
Bananas are a highly nutritious and energy-dense snack that are remarkably easy to eat, even when feeling sick. Their soft texture and mild flavor make them palatable when other foods are off-putting. Furthermore, bananas are beneficial for electrolyte balance as they help replace potassium, an electrolyte often lost through vomiting or diarrhea.
Just one medium-sized banana packs approximately 105 calories, 27 grams of carbohydrates for energy, 9% of your daily potassium needs, and 25% of the DV for vitamin B6, another nutrient important for overall well-being. Other soft, energy-dense food options to consider include avocados, porridge (oatmeal), stewed fruits (apples, pears), mashed potatoes, and smooth peanut butter (in small amounts).
9. Applesauce
Applesauce is a widely recommended food for individuals experiencing both nausea and diarrhea. It’s a key component of the BRAT diet, an acronym standing for Bananas, Rice, Applesauce, and Toast. The BRAT diet was once a standard recommendation for upset stomachs, particularly in children. While now considered somewhat restrictive, the foods included in the BRAT diet are still recognized as gentle and helpful for many people experiencing digestive distress.
Applesauce is a good source of easily digestible carbohydrates and is known for being gentle on the stomach lining. Half a cup (122 grams) of unsweetened applesauce provides around 50 calories and 14 grams of carbohydrates for a quick energy boost. Moreover, applesauce is rich in dietary fiber pectin. Pectin is a soluble fiber that can be particularly beneficial if you are experiencing diarrhea alongside nausea, as it helps to solidify stool and regulate bowel movements. Choose unsweetened varieties to avoid added sugars, which could potentially worsen nausea in some individuals.
10–12. Rice, Potatoes, and Noodles
Starchy, plain, and easily digestible foods like rice, potatoes, and noodles are excellent choices when you’re feeling nauseous. They are simple to prepare, provide a source of calories for energy, and are known to help settle an upset stomach. Bland, colorless, and odorless foods are generally better tolerated by the body during nausea because they are less likely to trigger sensory aversions compared to strongly flavored or aromatic foods.
Rice can be prepared by boiling or steaming and eaten plain or with very light seasoning. It can also be consumed cold if hot foods are unappealing. Consider white rice initially, as it is lower in fiber and easier to digest than brown rice when experiencing nausea.
Potatoes can be boiled, steamed, baked, or mashed. If tolerated, a small amount of butter or milk can be added to mashed potatoes for extra calories and creaminess, but avoid heavy cream or cheese sauces.
Noodles, such as plain pasta or egg noodles, can be boiled and eaten simply. They can also be added to a light broth or consommé to increase fluid intake and provide a more substantial but still gentle meal. Choose refined wheat pasta over whole wheat initially for easier digestion.
13. Protein-Rich Meals
Research spanning over two decades has explored the impact of meal macronutrient composition on nausea. Recent studies continue to reinforce earlier findings. A 2023 study investigating dietary patterns and nausea in pregnant individuals found a correlation between certain dietary patterns and increased nausea risk. The study suggested that pregnant women benefit from incorporating more protein-rich foods like eggs, milk and dairy products, fish, shrimp, and lean poultry into their diet, alongside ensuring adequate daily water intake.
The same study also advised pregnant women to limit or avoid carbonated and sugary drinks, coffee, sweets, and processed meats, as these could potentially exacerbate nausea. Older research further supports the idea that protein-rich meals may be more effective at reducing nausea symptoms compared to meals high in carbohydrates or fats. Other research suggests that combining ginger with protein supplements may be beneficial for individuals undergoing chemotherapy to mitigate nausea.
The exact mechanism behind protein’s anti-nausea effect remains unclear. However, protein-rich meals are particularly crucial for individuals experiencing chronic nausea due to illness. This essential macronutrient helps maintain body strength and reduces the risk of malnutrition, which can be a significant concern with prolonged nausea and reduced food intake. Lean meats, poultry, fish, eggs, and tofu are good protein sources to consider when nausea allows.
14. Herbal Tea
Herbal teas are a popular traditional remedy for nausea. While widely used, robust scientific evidence specifically supporting herbal tea consumption for nausea relief is still developing. Research on specific compounds found in some herbal teas, such as peppermint and chamomile, has primarily focused on capsule or aromatherapy forms.
For example, peppermint aromatherapy has been shown to reduce nausea in individuals recovering from open-heart surgery. Similarly, a combination of peppermint and lemon aromatherapy demonstrated a positive effect in alleviating nausea in pregnant women.
Despite the limited direct scientific evidence for herbal teas in beverage form, many people experiencing nausea find them well-tolerated and soothing. Drinking a cup of peppermint tea, chamomile tea, or simply adding a slice of lemon to hot water may help ease nausea symptoms. Even if the herbs themselves have a minimal direct effect, the act of sipping warm fluids contributes to hydration when you’re feeling unwell, and the warmth itself can be comforting. Choose caffeine-free herbal teas and avoid overly strong brews initially.
Other Tips for Treating Nausea
Beyond choosing the right foods to eat when nauseous and beverages, several other strategies can help alleviate nausea:
- Eat small, frequent meals: Consume small portions every 1–2 hours. Avoid skipping meals, as an empty stomach can actually worsen nausea.
- Eat and drink slowly and in small amounts: Take your time during meals and eat and drink in small sips and bites. Consider avoiding consuming liquids and solids simultaneously, separating them to see if it improves tolerance.
- Avoid lying flat after eating: Refrain from lying down for at least 30 minutes after eating. Lying down too soon can put pressure on your stomach, potentially exacerbating nausea.
- Minimize food preparation: The smells associated with cooking and food preparation can be potent nausea triggers. If possible, minimize time spent in the kitchen or ask for help with meal preparation.
- Maintain oral hygiene: Nausea and vomiting can leave an unpleasant taste in your mouth, which can further discourage eating. Rinse your mouth and brush your teeth regularly. Sugar-free mints or gum can also help keep your mouth feeling fresh.
Furthermore, it’s advisable to avoid the following types of foods and beverages when feeling nauseous:
- Fatty, greasy, or fried foods: These are harder to digest and can worsen nausea.
- Very sweet foods: High sugar content can sometimes upset the stomach.
- Spicy foods: Can irritate the digestive system.
- Foods with strong odors: Aromas can trigger nausea.
- Alcohol: Can dehydrate and irritate the stomach lining.
- Caffeine: Can also contribute to dehydration and stomach upset.
Takeaway
Nausea is a profoundly uncomfortable sensation that can significantly impact your ability to eat, drink, and keep food down. Individuals experiencing nausea often find that certain foods are much better tolerated than others. These include bland, starchy options like rice, pasta, potatoes, and saltine crackers, as well as cool foods and clear liquids.
Certain foods and beverages may even actively improve symptoms of nausea, such as ginger, specific herbal teas, and protein-rich meals. However, the most critical aspect when you’re feeling unwell is ensuring adequate hydration. Prioritize drinking plenty of water and electrolyte-rich beverages to prevent dehydration and support your body’s recovery.
By thoughtfully choosing foods to eat when nauseous and following these dietary and lifestyle tips, you can effectively manage nausea, maintain nourishment while you recover, and support your body’s return to health in the long run.
