Nausea can be a frustrating and uncomfortable experience, whether it’s brought on by medication (like GLP-1s), motion sickness, pregnancy, food poisoning, or even cancer treatments. While it's always important to speak to your healthcare provider about persistent symptoms, gentle nutrition strategies can make a meaningful difference in managing nausea day to day.
Here are dietitian-approved strategies to help soothe an unsettled stomach.
🫚 Try Ginger – Nature’s Nausea Fighter
Ginger has been used for centuries to treat digestive discomfort. It’s well-known for helping reduce nausea, especially in cases of motion sickness and pregnancy.
Try it:
Sip on ginger tea
Add fresh ginger to smoothies
Keep ginger chews or lozenges on hand
🍽️ Eat Small, Frequent Meals
Overeating can worsen nausea, so stick with smaller, more frequent meals throughout the day to prevent your stomach from feeling overloaded.
Great options:
Greek yogurt with honey
Applesauce
A slice of plain toast
❄️ Choose Cold or Room-Temperature Foods
Hot foods may intensify nausea through stronger smells or steam. Cold and room-temperature foods are often easier to tolerate.
Examples include:
Smoothies
Cold sandwiches
Yogurt or cottage cheese
🥔 Stick to Bland, Easy-to-Digest Foods
When your stomach is unsettled, keep it simple. Bland foods are easier to digest and less likely to trigger nausea.
Try:
Crackers
White rice
Bananas
💧 Stay Hydrated in Small Sips
Dehydration can make nausea worse. If you’re struggling to keep fluids down, take small sips throughout the day instead of large gulps.
Gentle options:
Water with a splash of lemon
Clear broth
Diluted fruit juice
🍳 Include Protein-Rich Snacks
Protein helps stabilize blood sugar levels, which can help reduce nausea—especially important if your nausea is related to long stretches without food.
Easy snacks:
Hard-boiled eggs
Greek yogurt
Cottage cheese
🌿 Use Peppermint for Quick Relief
Peppermint may help relax stomach muscles and reduce feelings of queasiness. It’s especially useful when you're on the go.
Simple ideas:
Peppermint tea
Peppermint candies
🚫 Avoid Greasy, Heavy Meals
Rich or fatty foods take longer to digest and can make nausea worse. Skip the fried foods and opt for lighter fare when feeling sick.
Avoid:
Fried chicken or fish
Creamy pasta sauces
Fast food burgers
🧘♀️ Practice Mindful Eating
Mindful eating techniques can help you tune in to your body’s signals and avoid overeating—a common trigger for nausea.
Try this:
Pause between bites
Start with small portions
Focus on flavor and texture
When to Talk to a Professional
If your nausea lasts for an extended time, comes on suddenly without cause, or is accompanied by other symptoms (like fever or weight loss), speak with your healthcare provider. Nutritional tweaks can help manage nausea, but underlying causes should be addressed with professional support.
Looking for more support? We offer personalized nutrition strategies to help you feel your best—even on tough days.