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6 Foods to Eat When You’re Nauseous

December 26, 2023

When you’re fighting back waves of nausea, the last thing you want to think about is food.

But could certain foods actually make you feel better?

“If you’re feeling nauseous, there’s likely something else going on like a stomach bug, digestive disorder or even morning sickness during pregnancy,” says Emily Lewis, DCN, RD, a dietitian with Hartford HealthCare in Bridgeport. “Whatever it is, your body needs fuel to function properly and fight infection, making it important to eat even when nauseous.”

Here’s the foods you should reach for (and which to avoid) when you’re nauseous.

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Eat these 6 foods when you’re nauseous.

Since your mission is to simply get food in and keep it down, she suggests starting with bland choices that lack strong odors. Interestingly enough, cold foods tend smell less than hot ones, she adds.

Try eating:

  • Toast
  • Mashed potatoes
  • Plain rice or noodles
  • Bananas
  • Protein-rich foods like low-fat Greek yogurt, plain chicken or turkey, protein shakes
  • Mild fruits and vegetables like sweet potatoes and pears

The BRAT diet many parents remember – bananas, rice, applesauce and toast – can also help adults get through nausea, but remember to include protein, Lewis says, adding that the amount you eat when nauseous is as important as what you eat.

“Eating small meals every one or two hours, rather than three larger meals, helps control nausea by not overfilling your stomach,” she says.

> Related: Tips to Settle Your Stomach After Overeating

But avoid these 3 foods.

There are several categories of food that could make you feel worse either because they sit in your stomach longer or cause irritation, Lewis notes.

To take it easy on your stomach, avoid:

  • Fried foods
  • Full-fat dairy items
  • Spicy foods

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And don’t forget – stay hydrated (a little at a time).

It’s also the time to stay hydrated, again with small amounts – sip throughout the day rather than gulping larger amounts – and keep it bland yet soothing with water, broth or ginger and peppermint tea.