Ginger is the single most effective food for relieving nausea, backed by decades of clinical research. But it’s not the only option. Several foods, drinks, and eating strategies can calm your stomach depending on what’s causing the nausea in the first place.
Why Ginger Works So Well
Ginger contains compounds called gingerols and shogaols that directly block serotonin receptors in your gut. These receptors (called 5-HT3 receptors) are the same ones targeted by prescription anti-nausea medications. When your body senses something irritating in the stomach or receives certain chemical signals during illness, these receptors fire and trigger the nausea response. Ginger’s active compounds bind to the same site, essentially blocking the signal before it reaches your brain.
You can get this benefit from fresh ginger, ginger tea, ginger chews, crystallized ginger, or even flat ginger ale (though most commercial ginger ales contain very little real ginger). For pregnant women dealing with morning sickness, 1 to 1.5 grams per day is the commonly recommended range. That’s roughly a half-inch piece of fresh ginger root, or about two standard ginger capsules. For general nausea, there’s no strict upper limit, but most studies have used doses between 750 milligrams and the equivalent of 7 grams per day.
Plain, Starchy Foods
When your stomach is already upset, bland carbohydrates like crackers, plain rice, toast, and applesauce are easier to keep down than rich or heavily seasoned foods. You may recognize these as parts of the old BRAT diet (bananas, rice, applesauce, toast), which was once the standard recommendation for stomach illness. That strict diet is no longer advised because it lacks protein, calcium, vitamin B12, and fiber, and sticking with it for more than a day or two can actually slow recovery. The American Academy of Pediatrics specifically recommends against it for children with diarrhea.
That said, these foods still have a role during the worst of your nausea. They’re low in fat, easy to digest, and unlikely to further irritate your stomach lining. The key is to use them as a starting point, not a full diet plan. As your nausea improves, gradually add back proteins, vegetables, and other nutrient-dense foods.
Eat Smaller Amounts More Often
How much you eat at once matters as much as what you eat. Your stomach empties at a rate strongly influenced by the volume and composition of its contents. A large meal stretches the stomach wall, which activates the nerve signals that can worsen nausea. Smaller portions create less distension and put less pressure on your digestive system.
Try eating five or six small meals throughout the day instead of three large ones. Keep portions to roughly what would fit in your cupped hand. Avoid lying down immediately after eating, since gravity helps your stomach empty downward. If even small bites feel like too much, start with a few plain crackers or a small piece of banana and wait 15 to 20 minutes before eating more.
Cold, Clear Liquids
Dehydration makes nausea worse, and nausea makes it harder to drink. Cold liquids are generally easier to tolerate than warm ones when your stomach is unsettled. Small sips of water, clear broth, or diluted fruit juice can help you stay hydrated without overwhelming your stomach.
If you’ve been vomiting, replacing lost electrolytes becomes important. Oral rehydration solutions contain a specific balance of glucose and sodium designed for maximum absorption. You can buy these premade or make a simple version at home with water, a pinch of salt, and a small amount of sugar. Sports drinks work in a pinch but tend to have more sugar than is ideal. Popsicles and ice chips are another good option when sipping liquids feels like too much.
Peppermint for Stomach Cramping
Peppermint works differently from ginger. Instead of blocking nausea signals, it relaxes the smooth muscle in your digestive tract. This makes it particularly useful when nausea is accompanied by cramping, bloating, or a feeling of fullness. The muscle-relaxing effect helps your stomach empty more efficiently, which can relieve that heavy, queasy sensation.
Peppermint tea is the simplest way to try this. Sucking on a peppermint candy can also help. One caveat: peppermint relaxes the valve between your esophagus and stomach, which can worsen acid reflux. If your nausea is related to heartburn or GERD, peppermint may make things worse rather than better.
Lemon and Citrus Scents
Sometimes nausea responds to smell before it responds to food. Inhaling lemon or peppermint-lemon scents has shown measurable effects on nausea intensity in clinical trials. In one randomized controlled trial, children undergoing chemotherapy who inhaled peppermint-lemon aromatherapy through a diffuser had significantly greater reductions in nausea and vomiting scores compared to both placebo and control groups.
You don’t need essential oils to try this. Cutting a fresh lemon in half and sniffing it, adding lemon slices to cold water, or even just peeling a lemon near you can help. Many people with pregnancy-related nausea find that lemon candies or lemon-flavored ice pops provide quick, mild relief.
Vitamin B6 for Pregnancy Nausea
If your nausea is pregnancy-related, vitamin B6 is one of the first-line treatments recommended by the American College of Obstetrics and Gynecology. The typical recommendation is 10 to 25 milligrams taken three or four times a day. This is available over the counter and is often tried before prescription medications. Foods naturally rich in B6 include chickpeas, potatoes, bananas, and poultry, though supplemental doses are usually needed to reach the therapeutic range for nausea relief.
Foods to Avoid When Nauseated
What you don’t eat can matter as much as what you do. Greasy, fried, or heavily spiced foods slow gastric emptying and increase the work your stomach has to do, both of which intensify nausea. Very sweet foods can also be a trigger. Strong-smelling foods are worth avoiding since smell and nausea are closely linked in the brain.
Dairy can go either way. Some people find plain yogurt soothing, while others find the fat content and texture make things worse. If you’re not sure, skip dairy until the worst has passed. Same with acidic foods like tomatoes and citrus juice (lemon scent helps, but the acid hitting an irritated stomach lining is a different story).
Room-temperature or cool foods tend to have less aroma than hot foods, which is why cold sandwiches, chilled fruit, and room-temperature crackers are often easier to tolerate than a hot meal. If cooking smells trigger your nausea, letting someone else prepare food or eating pre-made cold meals can make a real difference.