They’re bland, they’re soothing, and they’re easy on your stomach.
We’ve all been there before: You’re feeling nauseous (maybe from a stomach bug, stress, or new medication, just to name a few common causes) and the thought of eating makes you sick. At the same time, you’re hungry because you haven’t eaten and can’t keep anything down. It’s a frustrating dilemma, to say the least—but when you just need something for sustenance, what should you eat?
What to Eat When Nauseous
The B.R.A.T. diet might come to mind first—maybe a parent or grandparent used to swear by it when you were growing up. According to Marissa Meshulam, MS, RD, CDN, registered dietitian and founder of MPM Nutrition, the B.R.A.T. diet (which consists of eating only bananas, rice, applesauce, and toast) is a classic eating plan for easing nausea, but it’s now considered to be outdated. The idea was that these foods are bland and relatively low in fiber, making them gentle on your gut. Plus, they contain certain starches that reduce loose stool and diarrhea, which often accompany nausea.
But as Meshulam points out, the B.R.A.T. diet is nutritionally inadequate due to its low protein content, so it’s not exactly filling or sustainable. It also doesn’t rehydrate the body, which is key for G.I. episodes like nausea or diarrhea, she adds.
This doesn’t mean bananas, rice, applesauce, or toast should be avoided when you’re feeling woozy.—in fact, they’re all included in the list below! However, the best diet for nausea isn’t limited to these foods, as whatever you eat (and can keep down) should provide a boost of hydration and protein, too, if possible.
In general, the best foods for nausea are simple, dry, and/or fairly bland. It’s also ideal to eat small meals rather than large ones, according to Meshulam. Smaller meals are gentler on the stomach so are less likely to exacerbate nausea.
Below, dietitians share what to eat when you’re nauseous. Some of these foods boast natural anti-nausea effects, while others are gentle, digestible sources of sustenance you can hopefully stomach.
Protein Options
Plain Chicken
Plain chicken (i.e. chicken without seasonings or sauce) is an excellent choice for when you’re hungry, yet nauseous. For starters, the bland flavor will be gentle on the stomach, making it easy to keep down. “Plus, chicken is a lean protein source, meaning it doesn’t have fiber or a lot of fat, both of which can trigger gastrointestinal distress,” Meshulamexplains. The high protein content will also increase satiety, which can help reduce annoying hunger pangs.
When cooking chicken for nausea, Meshulam says it’s ideal to boil, poach, grill, or bake it. Again, skip the spices and added fat (like butter), which can further worsen nausea. Alternatively, if solid foods aren’t sitting well with you, sip on warm chicken broth for nourishment and hydration, Meshulam says.
Hard-Boiled Eggs
Sometimes the smell of peeling hard-boiled eggs can be a turnoff, especially if you’re already queasy. But once the shell is off, they’re actually quite plain-tasting and unoffensive! (If you have someone with you who can prep them for you, that will definitely help.)
Like plain chicken, hard-boiled eggs are easy on the stomach thanks to their fairly bland taste, says Kristen Carli, MS, RD, registered dietitian and founder of Camelback Nutrition and Wellness. “Eggs are [also] a rich source of high-quality protein, which is essential for maintaining energy levels and overall nutrition, especially when you’re feeling nauseous and may not be eating much,” she adds.
Not a fan of hard-boiled eggs? Soft-boiled, scrambled, and poached eggs are great alternatives, Carli notes. Avoid crispy fried eggs, she adds, as the high fat content of the oil can worsen an upset stomach.
Grain Options
Rice
Thanks to its bland flavor profile and satiating carbs, plain white or brown rice is a good option for when you’re feeling woozy. You can cook the rice with water or chicken bone broth, the latter of which offers some protein and electrolytes. And if you’re particularly hungry? Try combining rice with plain chicken or an egg, so long as your stomach is up to it, Meshulam says.
Toast
When you’re totally stuck on what to eat for nausea, look no further than a simple slice of toast. According to Carli, toast typically contains minimal fat, so it won’t stimulate the production of excess stomach acid or bile (which would otherwise worsen nausea). Instead, it’s bland and digestible, making it a good food to eat when you’re queasy.
But take note: This isn’t the time to make a decked-out avocado toast (unless you’re really craving it and know it will make you feel better). Carli suggests avoiding high-fat, spicy, or overly flavorful toppings, as such ingredients can irritate the gastrointestinal lining and trigger more nausea. To play it safe, eat toast plain or add a simple high-protein ingredient, like nut butter or hard-boiled eggs.
Soothing Teas
Ginger tea
The next time you’re feeling nauseous, sip on a cup of hot ginger tea. Aside from providing hydration, the beverage can help ease stomach woes. “Ginger contains bioactive compounds, such as gingerol and zingerone, which directly stimulate the production of digestive enzymes in the pancreas,” Carli explains. This helps break down nutrients and supports overall digestion, making it easier to stomach food. What’s more, the compounds in ginger, Carli shares, “have anti-inflammatory effects, which may reduce the inflammation that’s causing nausea.”
Peppermint tea
If ginger tea isn’t your thing, try peppermint tea. Peppermint has a calming effect on the body, making it ideal for easing nausea and stomach upset. Even the smell of peppermint tea has anti-nausea effects, so don’t hesitate to take a deep whiff before sipping.
Fruit Options
Applesauce
“Applesauce is another bland food, making it well-tolerated [for nausea],” Meshulam says. Specifically, applesauce contains pectin, a soluble fiber that can alleviate diarrhea by firming up stool. Plain, unsweetened applesauce is your best bet, as cinnamon (a common ingredient in applesauce) has a strong flavor that might be unappealing when you’re not feeling well, notes Meshulam. Likewise, “skip [applesauce with] added sugar, as sugary foods can worsen nausea and draw water in the gut, exacerbating diarrhea,” she adds.
Bananas
“Bananas are easy to digest, and their texture is typically soft and smooth. This makes them less likely to irritate the stomach lining, which can be sensitive during bouts of nausea,” Carli says. When it’s not overripe, this fruit also has a somewhat neutral taste, she notes—so it’s less likely to be offensive and worsen nausea than foods with stronger flavors. Even the fiber in bananas can lend a hand, as it will increase the feeling of fullness and reduce hunger, according to Carli.