What Should I Eat When I Feel Nauseous?
Quick answer: Eat small amounts of bland, low-fat foods like crackers, toast, or plain rice. Cold or room-temperature foods are easier to tolerate than hot meals when you're feeling nauseous.
What to Eat
Plain crackers (or dry toast)
Classic nausea remedy — bland, easy to digest, and absorb excess stomach acid.
Ginger tea or ginger ale (real ginger)
Ginger is clinically proven to reduce nausea — especially for morning sickness and chemotherapy.
Plain white rice
Low-fibre, easily digestible carb that is gentle on the stomach.
Bananas
Soft, bland, and easy on the stomach; replaces potassium if vomiting has occurred.
Applesauce
Easy to digest and provides gentle carbohydrates without irritating the gut.
Cold water or ice chips
Sipping cold water slowly can ease nausea better than large gulps.
Peppermint tea
Peppermint may help relax the stomach muscles and ease nausea.
Plain boiled chicken
If you can manage some protein, lean chicken is gentle and supportive.
What to Avoid
Spicy or heavily seasoned food
Irritates the stomach lining and worsens nausea.
Fatty or fried food
Slows gastric emptying and makes nausea significantly worse.
Dairy products
Can be hard to digest and may cause gas when you're already nauseous.
Acidic foods (citrus, tomatoes)
Can irritate the esophagus and stomach — especially when nauseous.
Alcohol
Directly a cause of nausea; never helps when you already feel sick.
Sugary drinks (fizzy drinks, juice)
Can spike blood sugar and worsen the gag reflex.
Strong-smelling foods
Even the smell of heavily seasoned or hot foods can trigger nausea.
Hydration
Sip cold water, herbal tea (peppermint or ginger), or diluted apple juice in small, frequent amounts. Don't drink large volumes at once as this can trigger vomiting.
Tips
- •Eat small amounts every 1–2 hours rather than a full meal.
- •Keep food cold or at room temperature — hot food has stronger smells that can worsen nausea.
- •Sit upright for 30 minutes after eating — lying down after eating worsens nausea.
- •Fresh air and cool, quiet environments help reduce nausea alongside diet changes.