Foods for Nausea: What to Eat When You Feel Sick

Quick answer

Sip fluids first, then small amounts of bland, dry, cool foods; ginger may help

For nausea, try small, frequent portions of plain, starchy foods such as crackers, toast, rice, plain pasta, potatoes and bananas, cold or room-temperature foods with little smell, and clear soups. Ginger, in tea, biscuits or capsules, has evidence for reducing nausea in pregnancy and may help other types. After vomiting, wait a little, then take small sips of water, oral rehydration solution or diluted juice every few minutes, and move on to bland foods when you can keep fluids down. Avoid fatty, fried, spicy and very sweet foods, strong smells and large meals. Eat slowly and stay upright after eating. Most nausea settles within a day or two.

Important. Seek urgent care if you cannot keep fluids down for more than a day (or six to eight hours in a child), have signs of dehydration such as very little urine, dizziness or confusion, vomit blood or material that looks like coffee grounds, have severe abdominal pain, a severe headache or stiff neck, or are pregnant and cannot keep anything down.

Why eating the right foods helps

Nausea can come from stomach bugs, pregnancy, motion sickness, migraines, medicines, anxiety, overeating and many other causes. An empty stomach often makes nausea worse, while large, fatty or strongly flavoured meals can trigger it. Bland, low-fat, starchy foods are digested easily and absorb stomach acid. Keeping up fluids prevents dehydration, which itself can cause nausea and headaches.

Foods that help nausea

Dry crackers, plain biscuits and toast: easy to digest and good first foods.
Rice, plain pasta and potatoes: bland and filling.
Bananas and apple sauce: gentle and provide potassium.
Clear soups and broths: add fluid and salt.
Plain yoghurt or cottage cheese, if dairy is tolerated.
Cold foods such as chilled fruit or ice lollies, which have less smell.
Plain chicken or eggs, once you can manage more.
Our guide to a bland diet lists more options.

Drinks that help

Small, frequent sips of water.
Oral rehydration solutions, especially after vomiting or diarrhoea.
Ginger tea or ginger ale with real ginger (let fizzy drinks go flat if bubbles bother you).
Peppermint tea, which some people find soothing.
Diluted fruit juice or squash.
Ice chips if sipping is difficult.
Avoid alcohol and limit caffeine.

Does ginger help nausea?

Ginger is one of the best-studied natural remedies for nausea. A systematic review and meta-analysis found that ginger improved symptoms of nausea in pregnancy compared with placebo and did not increase the risk of side effects for mother or baby. Evidence for other types of nausea, such as after surgery, chemotherapy or motion sickness, is more mixed. Typical amounts are about 1 gram of ginger a day, in divided doses, in tea, crystallised ginger, biscuits or capsules. Ginger can occasionally cause heartburn, and people on blood thinners should check with a pharmacist before taking supplements.

What to eat after vomiting

Rest your stomach for 30–60 minutes after vomiting.
Start with sips: a few sips of water or oral rehydration solution every 5–10 minutes.
Increase gradually if you keep fluids down for a few hours.
Add bland foods such as crackers, toast, rice or banana in small amounts.
Return to normal eating over a day or two as you feel better.
If you also have diarrhoea, see our guide on what to eat with diarrhea.

Foods and habits to avoid

Fatty, fried and greasy foods.
Spicy foods and strong flavours.
Very sweet foods and drinks.
Strong smells from cooking; ask someone else to cook, or eat cold meals.
Large meals; eat small amounts every two to three hours.
Lying down straight after eating.
Drinking large amounts with meals; drink between meals instead.

Nausea in pregnancy

Morning sickness affects most pregnant women, usually from about week 6 and easing by week 16 to 20, though it can occur at any time of day. Eating a plain biscuit before getting up, small frequent snacks, ginger and staying hydrated often help. Hyperemesis gravidarum, severe persistent vomiting with weight loss and dehydration, needs medical treatment. Talk to your midwife or doctor if you cannot keep food or drink down.

Other tips for nausea

Get fresh air and avoid stuffy rooms.
Distract yourself with music, a film or conversation.
Wear loose clothing around the waist.
Try acupressure bands on the wrist, which some people find helpful.
If anxiety makes you nauseous, slow breathing can help.
Ask a pharmacist about anti-sickness medicines for travel or after treatment.

Three common situations

Stomach bug with vomiting overnight: sip oral rehydration solution, then crackers and rice the next day.
Morning sickness at 9 weeks: small snacks every two hours, ginger and cold foods often help.
Nausea from a new medicine: taking it with food may help; ask your doctor or pharmacist.

Nausea and vomiting in children

Children with tummy bugs are at higher risk of dehydration than adults. Offer small, frequent sips of oral rehydration solution or their usual milk, including breast milk for babies, rather than large drinks. Once vomiting settles, children can return to their normal diet; there is no need to restrict them to bland foods for long. Avoid fruit juice and fizzy drinks until diarrhoea has settled, as they can make it worse. Seek medical advice if a child is very drowsy, has fewer wet nappies, a sunken soft spot on the head, a high fever, a rash that does not fade when pressed, or green vomit.

Key points to remember

Stay hydrated with small, frequent sips.
Start with bland, starchy, low-fat foods in small amounts.
Ginger has good evidence for nausea in pregnancy.
Seek help for dehydration, blood in vomit or severe pain.

Questions about foods for nausea

These answers are general information and do not replace an examination or individual medical advice.

What is the best thing to eat when you feel nauseous?

Plain, dry, starchy foods such as crackers or toast are usually the easiest. Cold foods with little smell are also helpful.

Is the BRAT diet still recommended?

Bananas, rice, apple sauce and toast are fine as first foods, but you should return to a balanced diet as soon as you can.

Does peppermint help nausea?

Some people find peppermint tea soothing, although evidence is more limited than for ginger.

Should I eat if I feel sick?

Small amounts of bland food often help, because an empty stomach can worsen nausea. Do not force large meals.

When should I worry about nausea?

If it lasts more than a few days, comes with weight loss, severe pain, blood in vomit or signs of dehydration, or you are pregnant and cannot keep food down.

Sources

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.