The Top 10 Foods to Ease Nausea

Nausea is an unpleasant feeling that makes you feel like vomiting and can be caused by emotional or chemical triggers that make your stomach muscles work irregularly.

Though eating can be difficult during this period, it’s an important way to stay hydrated. This article covers the 10 best foods and drinks to help your stomach settle and overcome nausea.


Ginger contains bioactive compounds, such as gingerol, shogaol, and paradol. Experts believe these compounds interact with your stomach and central nervous system to improve nausea symptoms.


Broths provide hydration and electrolytes, which are essential if you’re nauseous or vomiting. Hot broth can also cause nausea symptoms if it’s being caused by congestion or a cold.

Water and Clear Beverages

When you’re nauseous, water can provide hydration to help you feel better. Some other drinks for fighting dehydration and nausea include:

● sports drinks
● oral rehydration solutions
● iced tea
● soda water or flavored sodas
● clear juices
● coconut water

Cold Foods

When you’re not feeling well, you might prefer cold foods to warm dishes because they don’t have strong odors that can trigger nausea. Some excellent choices include ice cream, Jell-O, yogurt, custard, chilled fruits, and ice pops.


Applesauce contains pectin, which is effective in treating diarrhea and nausea. It is also a good carb source, as half a cup (122 grams) of unsweetened applesauce contains about 50 calories and 14 grams of carbs.


Bananas are a nutritious and energy-dense snack you can eat even when you’re sick. They can also replace the potassium lost through vomiting or diarrhea.


Crackers can absorb gastric acid and settle a queasy stomach. You can also eat them before getting out of bed to ease nausea in the morning.

Protein-rich Meals

One study in pregnant people discovered that protein-rich meals significantly reduced nausea symptoms compared to fat-rich meals. Another study on people undergoing chemotherapy revealed that combining ginger and protein supplements reduced nausea.

Starchy Foods

Starchy meals such as rice, potatoes, and noodles have a high-calorie content that can settle your stomach. They are also bland and odorless foods that trigger less nausea than strongly flavored foods.

Herbal Tea

Herbal tea is a commonly used remedy, as one study discovered that 21.7% of gynecologists recommend it to pregnant people experiencing nausea. However, there is no scientific evidence to support these claims.

That said, specific compounds like peppermint have proven to be effective for aromatherapy to reduce nausea in people who have undergone open-heart surgery. Despite the absence of scientific evidence, many individuals with nausea reported improvement after drinking herbal teas.