10. Bland Foods
Opt for bland options like rice and bananas. Soft, low-fiber foods such as tofu, farina, and baked potatoes are similar to the BRAT (Bananas, Rice, Applesauce, Toast) diet in that they are gentle on the gastrointestinal system.
When your digestion is off-kilter, choosing bland and non-acidic foods allows you to gradually reintroduce eating without exacerbating any existing issues, unlike heavy, greasy, or overly spicy foods.
11. Apples
Apples are rich in fiber, which aids in the elimination of toxins from your body. Fiber also helps to slow down digestion, potentially alleviating nausea. However, be cautious not to consume too much fiber, as it could worsen your nausea.
As a rule of thumb, try eating one whole apple or some slices if swallowing is easier. If eating a whole apple doesn’t appeal to you, opt for applesauce or apple juice instead.
12. Mint
Many people turn to mint tea or mints themselves when feeling unwell, including myself. I find that reaching for something minty or sour helps distract me from feeling nauseated. Mint is recommended for nausea because it promotes the flow of bile through the digestive system, which enhances overall stomach function.
If you’re not in the mood to incorporate mint into another food, chewing on fresh mint leaves can be effective. Additionally, if you’re not up for eating or drinking anything, aromatherapy using mint essential oils might provide relief.
13. Crackers
It’s no surprise that crackers are a go-to when you’re feeling nauseous—they always seem to work wonders. Your mom might have recommended them when you were under the weather, and there’s actually a scientific reason behind their effectiveness.
14. Cold Foods
Many people experience nausea alongside a sensitivity to strong smells. One way to tackle this is by opting for cold foods, as they tend to be less aromatic than hot foods. This is why bland snacks can be appealing when you’re feeling queasy—they satisfy hunger without overwhelming smells or tastes. Try ice pops, Jell-O, or sucking on ice cubes to avoid worsening nausea with strong odors.
15. Protein-Rich Foods
If carb-heavy foods aren’t helping, consider incorporating protein-rich options into your diet. Consuming small portions of high-protein foods throughout the day can help regulate blood glucose levels and alleviate queasiness. Think of foods like hard-boiled eggs, tofu, chicken, and Greek yogurt.
16. Chicken Broth
While lemon and mint can offer relief, they might not satisfy your hunger. It’s important to eat regularly even when you’re nauseous. Chicken soup may be a classic comfort food, but it can be too heavy on an upset stomach. Opt for chicken broth instead—it’s gentler on the stomach and can provide a comforting effect.
17. Licorice Root
Many types of tea can help with nausea, but licorice root tea is particularly effective. Research has shown that licorice root tea possesses antiviral and antibacterial properties, which may help treat nausea and protect against ulcers that can contribute to nausea.
