Bland, protein-rich, and easy-to-digest foods are your best options when you’re feeling nauseous. Ginger, crackers, broth, bananas, and plain rice top the list, but the reasons behind why certain foods help (and others make things worse) can guide you toward faster relief.
Ginger Is the Strongest Food-Based Option
Ginger has more clinical evidence behind it than any other food for nausea. Its active compounds block a receptor in the gut that triggers the vomiting reflex, and they also reduce inflammation in the digestive tract. This makes ginger effective across different types of nausea, from motion sickness to chemotherapy side effects to morning sickness.
The American College of Obstetricians and Gynecologists specifically recommends ginger for pregnancy-related nausea and lists several practical forms: ginger capsules, ginger candies, ginger tea made from fresh-grated ginger, and ginger ale made with real ginger. That last detail matters. Most commercial ginger ales contain little to no actual ginger, so check the label or opt for a brand that lists ginger root as an ingredient.
Fresh ginger sliced into hot water makes a simple tea. Even just smelling fresh ginger can help take the edge off mild nausea while you wait for something more substantial to kick in.
Protein Helps More Than You’d Expect
When nausea hits, most people reach for plain carbs like crackers or toast. Those are fine as a starting point, but protein-rich foods actually outperform carbohydrates at reducing nausea. A study published in the American Journal of Physiology found that protein-predominant meals reduced nausea and abnormal stomach muscle activity to a significantly greater degree than meals with the same number of calories from carbohydrates or fat.
You don’t need a full steak dinner. Small, manageable protein sources work well:
- Plain yogurt provides protein plus probiotics that support digestion
- Nut butters like peanut or almond butter, spread thin on crackers or toast
- A small handful of nuts if you can tolerate the texture
- A protein shake or smoothie, which passes through the stomach faster than solid food
- Eggs, especially scrambled or boiled, which are easy to eat in small amounts
Adding even a small amount of protein to whatever bland food you’re already eating can make a noticeable difference. If you’re having plain crackers, pair them with a slice of cheese or a spoonful of nut butter.
Classic Bland Foods Still Work
Simple, low-fiber, low-fat foods remain a go-to because they’re easy on the stomach. The familiar options hold up for good reason:
- White rice or plain pasta are starchy and nearly flavorless, which helps when strong tastes trigger waves of nausea
- Bananas are soft, mild, and contain potassium, which you lose quickly if you’ve been vomiting
- Plain toast or saltine crackers absorb stomach acid and give you something light to digest
- Applesauce provides a small amount of sugar for energy without requiring chewing
- Broth or clear soup delivers salt and fluids together, which helps with rehydration
You may have heard of the BRAT diet (bananas, rice, applesauce, toast) as a standard recommendation. It’s still a reasonable starting point, but most experts no longer recommend following it strictly or for extended periods. The issue is that it’s too restrictive to give your body the nutrients it needs for recovery. Use these foods to get through the worst of it, then gradually return to a normal diet as your stomach settles.
Peppermint Can Calm Your Stomach
Peppermint contains menthol, which relaxes the smooth muscle lining your digestive tract. This can ease the stomach contractions that contribute to feelings of nausea. Peppermint tea is the most accessible option and is gentle enough to sip throughout the day. Even sucking on a peppermint candy can provide mild relief.
One thing to note: peppermint relaxes the valve between your stomach and esophagus, so if your nausea comes with acid reflux, it could make the reflux component worse even while easing the nausea itself. If that’s your situation, ginger is a better choice.
How You Eat Matters as Much as What You Eat
Eating small amounts frequently is one of the most effective strategies for managing nausea, regardless of the cause. An empty stomach produces acid with nothing to absorb it, which often makes nausea worse. But a large meal stretches the stomach and slows digestion, which also makes things worse. Eating a small amount every two to three hours keeps your stomach occupied without overwhelming it.
Temperature matters too. Cold or room-temperature foods tend to have less aroma than hot foods, and strong smells are a common nausea trigger. Cold applesauce, chilled broth, or a room-temperature piece of toast may be easier to tolerate than anything steaming.
Eating slowly and sitting upright for at least 30 minutes after a meal also helps. Lying down right after eating slows gastric emptying and can push stomach contents toward the esophagus.
Stay Hydrated, Especially After Vomiting
If nausea has led to vomiting, replacing lost fluids and electrolytes is a priority. Plain water is a start, but it doesn’t replace the sodium and potassium you’ve lost. The most effective rehydration happens when your fluid contains both sodium and glucose, because these two molecules are absorbed together in the gut. That’s the principle behind oral rehydration solutions available at most pharmacies and grocery stores.
If you don’t have a commercial rehydration drink on hand, broth provides sodium, and diluted fruit juice or coconut water provides potassium and a small amount of sugar. Sip slowly. Taking large gulps of any liquid on a nauseous stomach often triggers more vomiting. Small, frequent sips over the course of an hour are more effective than drinking a full glass at once.
During pregnancy, the American College of Obstetricians and Gynecologists recommends aiming for 8 to 12 cups of water per day, drinking throughout the day rather than waiting until you feel thirsty.
Foods That Make Nausea Worse
Knowing what to avoid can be just as useful as knowing what to eat. High-fat solid foods are the biggest culprit. Fat slows stomach emptying, meaning food sits in your stomach longer and prolongs the queasy feeling. Anything over about 17.5 grams of fat per 100 grams of food is considered high-fat in this context. Fried foods, rich sauces, fatty cuts of meat, and greasy takeout all fall into this category.
Interestingly, high-fat foods in liquid or soft form (like smoothies or ice cream) are better tolerated because they pass through the stomach faster. So a milkshake may sit fine when a cheeseburger wouldn’t.
Spicy foods, particularly those with a lot of chili, can irritate the stomach lining and worsen nausea. If you eat spicy food regularly, switching to milder versions (like jalapeño instead of habanero) may be enough. If you only eat spicy food occasionally, your gut is less adapted to it, and avoiding it entirely during bouts of nausea is a safer bet.
Caffeine and alcohol both irritate the stomach. Limiting coffee to three cups a day or fewer is a general guideline during periods of digestive sensitivity, though when you’re actively nauseous, skipping it entirely is a better call.
Quick Reference by Nausea Type
Different causes of nausea respond slightly differently to food choices:
- Morning sickness: Keep crackers by your bed and eat a few before getting up. Add protein to every meal or snack. Ginger tea or ginger candies throughout the day.
- Stomach bug: Start with clear fluids and broth. Move to bland solids like toast and rice as tolerated. Prioritize rehydration with electrolyte drinks.
- Motion sickness: Eat a light, protein-containing snack before travel. Ginger capsules or candies during travel. Avoid reading or screens while eating.
- Medication-related nausea: Eat a small bland meal 30 minutes before taking medication (unless directed otherwise). Ginger and peppermint between doses.