Upset Stomach? These 10 Foods Can Help With Nausea

When you’re experiencing nausea, it may feel like any food is unappetizing. But sometimes, a little something in your stomach is exactly what your body needs. And if nausea is an ongoing symptom for you, nutrition is key to help you regain your strength and stay healthy. While some foods may do more harm than good, there are many options that can help. Here are 10 foods that can help reduce nausea. 

1. Ginger

Ginger has been used for centuries to manage nausea associated with pregnancy and illness. Today, it’s regularly used alongside chemotherapy, after surgeries, and when someone has morning sickness with pregnancy. 

Ginger comes in many forms, such as: 

• Tea

• Crystallized in candy form

• Pickled

• As a spice added to baked goods, breads, and soups

• Raw

• Blended into smoothies, sauces, or condiments

And unlike other herbal remedies and supplements, ginger is generally regarded as safe and inexpensive. 

2. Cold fruit

Chilled and frozen fruit are a great and easy option when you’re having nausea. Not only do they provide both nutrients and a little hydration, but cold foods also usually smell less than hot foods. When you are nauseous, smells can often worsen symptoms. 

And cold fruit is a versatile category. It also includes products like popsicles, gelatin dessert like Jell-O, and sorbet. You can also just blend your own frozen fruit if you don’t have these on hand. 

3. Broth

Broth is a classic food to eat when you are sick. It’s a bland option, which is particularly helpful if scents worsen your nausea. Additionally, most of them are rich in electrolytes. This can replenish minerals that get depleted with any illness — especially if you’re experiencing any vomiting or diarrhea. 

Common broths include those made with vegetables, chicken, beef, or fish. 

For extra protein, choose a bone broth — either chicken or beef based. Bone broth is high in protein, which helps regulate your hormones and immune system. So protein is key when you are nauseous from illness or pregnancy. 

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4. Protein-rich foods

Let’s talk a little bit more about the benefits of protein for nausea. It may sound counterintuitive, given high-protein foods can be heavier. But they help digestion, energy levels, and blood sugar — all of which can help your symptoms of nausea. 

Try some of these protein-rich foods:

• Lean meats, like chicken, turkey, and seafood 

• Soy foods like tofu and edamame

• Nuts and seeds 

Try to eat foods that aren’t greasy or high in fat — like fried foods, creamy pasta dishes, and or fattier cuts of red meat. High-fat foods can increase symptoms of nausea or acid reflux. 

5. Clear liquids

Even though clear liquids aren’t food, some of them still provide helpful nutrition when you can’t stomach something solid. In addition to the broths mentioned above, clear liquids include:

• Juices

• Teas

• Sports hydration drinks

• Coconut water (if pulp free)

Many of these drinks contain helpful electrolytes, which makes them more hydrating than water. Electrolyte drinks contain nutrients like sugar, sodium, potassium, magnesium, and chloride. These can all be depleted with any type of illness or reduced appetite. And they’re depleted even quicker with vomiting and diarrhea. And anytime your electrolytes get out of whack, this itself can create nausea. 

6. Crackers or toast

Crackers and toast are bland, easily digestible foods. Both crackers and toast don’t have strong smells. This makes them an easy option to help with nausea, especially if you need to keep something on hand while on the go.

Crackers and toast both contain carbohydrates that provide quick energy. Carbohydrate is the body’s preferred source of energy, which makes it a great option to eat when you are nauseous or dealing with an illness. 

7. Rice or noodles

Rice and pasta are nearly flavorless foods that also provide carbohydrates for quick energy. Similar to crackers and toast, they are another good bland option. But their softer texture and warm temperature may be more appealing to some people. 

It’s important to note that creamy rice or pasta dishes might not help your nausea. Pasta or rice meals made with heavy cream can trigger or worsen symptoms of nausea. 

You can always just eat them plain. But if you want a little flavor, try a lighter sauce, such as lemon with a little olive oil or butter. You may even consider adding rice or noodles to a soup or broth for added heartiness. 

8. Herbal tea

Herbal teas, like ginger or peppermint, are regularly used to manage nausea. 

One small study of people undergoing chemotherapy found that peppermint tea reduced symptoms of nausea, vomiting, and lack of appetite. And other research has even found that  just the scent of peppermint may help reduce nausea during pregnancy. 

Note that people with acid reflux actually may have increased reflux symptoms after eating or drinking anything minty. So teas that contain mint or peppermint may not be a great option for everyone. 

9. Applesauce

Applesauce is a fan favorite, especially for children, in managing nausea. This is because it has a sweet taste and provides carbohydrates for energy. Applesauce is part of the BRAT diet, which is a short-term diet used for any illness that causes nausea. 

Applesauce also has fiber, which can be useful in bulking up stool and managing diarrhea. Fiber helps both foods and drinks pass through the gut easier. 

10. Bananas

Bananas are another fruit in the BRAT diet. Bananas offer similar benefits to applesauce, like fiber and quick energy. Bananas also contain potassium. Just one banana has about 9% of the recommended dietary allowance (RDA) for potassium. Potassium is an electrolyte that can get easily depleted with diarrhea or vomiting, so replenishing it is important. 

What foods should you avoid when you are nauseous?

While there are plenty of great options to support nausea, some foods can trigger or worsen nausea, too. Until you have identified your own trigger foods for nausea, avoid:

• Fatty or greasy foods

• Sugar substitutes, like aspartame, sucralose, and saccharin 

• Sugar alcohols, like erythritol and xylitol  

• Caffeine

• Alcohol

• Spicy foods

• Dairy products 

• Carbonated drinks 

• Cruciferous vegetables, like broccoli and cauliflower, which can be hard to digest 

Other tips for fighting nausea

Managing nausea isn’t just about what you eat but how you eat, too. Other tips and tricks for reducing nausea include:

• Eat smaller but more frequent meals.

• Eat foods with little to no scent or smell, and avoid eating in an environment with strong fragrances.

• Avoid laying down immediately after eating, as this may trigger acid reflux or heartburn. If you can, sit upright for about 2 hours after eating.  

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Written by:

Emily Hulse, MS, RD

Emily is a registered dietitian and wellness writer. Her writing has appeared in Forbes, Sports Illustrated, and MDLinx, among other online health publications.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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