When nausea hits, food is probably the last thing on your mind. But eating the right things can actually help you feel better. What Food To Eat When Nausea becomes the question.
“Nausea can be caused by various factors like stomach bugs, digestive issues, or morning sickness,” explains Emily Lewis, DCN, RD, a dietitian with Hartford HealthCare. “Regardless of the cause, your body needs fuel to function and fight off any infection. Eating, even when you feel sick, is important.”
Here’s a guide to what foods can soothe your stomach and what to avoid when nausea takes over.
6 Best Foods to Eat When Feeling Nauseous
The key is to start with bland foods that are easy to digest and don’t have strong smells. Interestingly, cold foods tend to have less of an odor than hot foods, which can be helpful when you’re feeling queasy.
Consider these options:
- Toast: Simple, easy to digest, and can help absorb stomach acid.
- Mashed Potatoes: A comforting and easily digestible source of carbohydrates.
- Plain Rice or Noodles: Provide energy without being too heavy on the stomach.
- Bananas: Part of the BRAT diet (Bananas, Rice, Applesauce, Toast) and a good source of potassium.
Close-up of sliced bananas in a bowl, highlighting their soft texture and easy digestibility, suitable for nausea relief.
- Protein-Rich Foods: Opt for low-fat Greek yogurt, plain chicken or turkey, or protein shakes. Protein helps stabilize blood sugar levels.
- Mild Fruits and Vegetables: Sweet potatoes and pears are gentle on the stomach and provide essential nutrients.
The BRAT diet is a classic recommendation for nausea, but Lewis emphasizes the importance of including protein.
“Eating small meals every one or two hours, instead of three larger meals, can help manage nausea by preventing your stomach from becoming too full,” she suggests.
Foods to Avoid When Nauseous
Certain foods can worsen nausea because they take longer to digest or irritate the stomach lining.
Stay away from:
- Fried Foods: High in fat and difficult to digest.
- Full-Fat Dairy Items: Can be heavy and cause discomfort.
- Spicy Foods: Can irritate the stomach and exacerbate nausea.
Staying Hydrated is Key
Staying hydrated is essential, but do so in small sips throughout the day rather than gulping large amounts. Choose bland and soothing liquids like water, broth, or ginger and peppermint tea. Ginger, in particular, has properties that can help reduce nausea.
In Conclusion: When struggling with nausea, what food to eat when nausea becomes the most pressing question, opting for bland, easily digestible foods in small, frequent meals can provide relief. Avoid fried, fatty, and spicy foods. Remember to stay hydrated with small sips of soothing liquids. If nausea persists, consult a healthcare professional.
