When people feel unwell with a stomach virus or morning sickness, they often instinctively reach for saltine crackers. This tradition of eating bland, salted biscuits during mild illness is rooted in practical biology. The saltine offers a gentle, multi-faceted approach to managing the symptoms of nausea and digestive upset.
How Blandness Calms the Stomach
The bland composition of a saltine cracker provides a form of mechanical and chemical soothing for an irritated stomach lining. These crackers contain very little fat and almost no dietary fiber, which are two components that require significant effort from the digestive tract to break down. When the stomach is already sensitive, minimizing this digestive workload helps reduce the likelihood of triggering nausea or vomiting.
Crucially, the dry, porous texture of the cracker acts like a sponge within the stomach environment. During periods of sickness, an empty stomach can accumulate excess gastric acid, which contributes significantly to the sensation of unease and queasiness. The starch in the saltine absorbs some of this surplus acid, providing a temporary buffering effect that can settle the stomach and offer relief from discomfort. Furthermore, the lack of strong odors or flavors in a plain cracker avoids overstimulating the senses, since strong tastes can easily worsen feelings of sickness.
Providing Easily Digestible Energy
Saltine crackers are composed primarily of refined carbohydrates, which makes them an excellent source of readily available fuel for a body struggling with illness. These simple starches are quickly broken down into glucose, providing a gentle influx of energy without forcing the digestive system to work hard. This is particularly beneficial when a lack of appetite or repeated vomiting has depleted the body’s energy reserves.
The simple carbohydrate structure ensures rapid absorption in the small intestine, delivering needed calories quickly. Saltines are often described as a “low residue” food because they leave very little undigested material behind. By minimizing bulk and digestive waste, the cracker places minimal strain on a gastrointestinal tract that may be inflamed or sluggish. Consuming this easily processed food helps stabilize blood sugar levels, preventing the drop that can sometimes exacerbate feelings of lightheadedness or nausea.
The Role of Sodium Replacement
The coarse salt on the surface of the cracker serves a purpose related to fluid balance. When a person experiences vomiting or diarrhea, the body rapidly loses water and vital electrolytes, particularly sodium. Sodium is an electrolyte that maintains proper nerve and muscle function, and regulates fluid balance inside and outside of cells. The salt on the crackers helps mildly replenish the sodium lost, which aids in restoring the body’s electrolyte balance.
While a few crackers offer only a modest amount of sodium—about 140 milligrams per five crackers—this intake helps the body retain necessary fluids. Consuming sodium encourages the body to hold onto water, which aids in rehydration, especially when paired with clear liquids.