Upset Stomach? These 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. 

Eat these foods when you’re nauseous

If you’re wondering how to get rid of nausea, good options include foods that are high in nutrients, easy to digest, and help to provide a burst of energy. All of these things can help your symptoms of nausea. Let’s take a closer look at foods that help with nausea and may work to settle your stomach, like:

• Ginger (like fresh ginger, ginger tea, or ginger chews)

• Cold and soothing foods (like cold fruit, applesauce, and bananas)

• Protein-rich foods (like eggs, yogurt, and lean protein)

• Bland carbohydrates (like crackers, toast, rice, and plain noodles)

• Light liquids (like clear broth, water, and electrolyte drinks)

• Herbal drinks (like caffeine-free herbal teas)

What is the BRAT diet?

The BRAT diet is a common approach used to manage nausea, vomiting, and diarrhea in both children and adults. This short-term diet focuses on incorporating foods that are less likely to cause stomach upset than others.

Eating a BRAT diet consists of:

• Bananas

• Rice

• Applesauce

• Toast

But there’s limited evidence that sticking to these foods alone is helpful treatment for an upset stomach. So, you don’t have to stick to the BRAT diet strictly. Any foods that are bland, plain, and easy to digest are all good options if they seem appetizing to you.

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. 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

Tips for eating with nausea

Managing nausea isn’t just about what you eat but how you eat too. Here are some other tips for reducing nausea:

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

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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