14 Foods That Help Relieve Nausea & BRAT Diet

by Ella

Nausea, that uncomfortable sensation often accompanied by an urge to vomit, can disrupt daily life and leave individuals searching for relief. While the causes of nausea can vary, dietary choices can play a crucial role in managing and alleviating this distressing symptom. This comprehensive article delves into the science behind nausea, provides insight into common triggers, and offers a detailed guide on what to eat to stop nausea, promoting overall well-being and comfort.

Common Triggers of Nausea

Before diving into the dietary solutions, it’s important to recognize common triggers that can exacerbate or induce nausea. These triggers may vary from person to person and can include:


1. Certain Foods and Odors: Strong-smelling or fatty foods, as well as foods with intense flavors, can trigger nausea in some individuals.


2. Motion and Travel: Motion sickness, often experienced during travel, can cause nausea due to the conflicting signals received by the eyes and the inner ear.


3. Gastrointestinal Disorders: Conditions like acid reflux, gastritis, and gastroenteritis can lead to nausea and digestive discomfort.


4. Pregnancy: Morning sickness, a form of nausea experienced during pregnancy, is influenced by hormonal changes.

5. Medications: Certain medications, including chemotherapy drugs and painkillers, can lead to nausea as a side effect.

The 14 Best Foods to Eat When You’re Nauseous

1. Ginger: Ginger has earned a reputation as a potent natural remedy for nausea. Its anti-inflammatory and antiemetic properties can help alleviate digestive distress. Enjoy ginger in various forms:

  • Fresh Ginger Tea: Brew slices of fresh ginger in hot water for a soothing and aromatic tea.
  • Ginger Candies or Chews: These convenient treats provide a burst of ginger flavor and comfort.
  • Ginger Ale: Opt for natural ginger ale options containing real ginger for a fizzy and calming beverage.
  • Ginger Supplements: Consult a healthcare professional before incorporating ginger supplements into your routine.

See Also: Ginger: Health Benefits (Diabetes+High Blood Pressure)

2. Plain Crackers or Dry Toast: Plain crackers or dry toast are gentle options that can help absorb excess stomach acid, providing relief from nausea without overwhelming your senses.

3. Bananas: Bananas are part of the BRAT diet (bananas, rice, applesauce, toast), a recommended regimen for gastrointestinal distress. They offer essential nutrients and are easy on the stomach.

4. Applesauce: Applesauce is another component of the BRAT diet. Its mild flavor and smooth texture make it an ideal choice when your stomach needs something easy to digest.

5. Cooked Rice: Cooked rice provides a source of carbohydrates that can help settle your stomach while offering sustenance without taxing your digestive system.

6. Boiled Potatoes: Boiled or steamed potatoes offer a mild and filling option that can provide relief from nausea. Opt for plain potatoes without added seasonings or heavy toppings.

7. Plain Cooked Chicken or Turkey:  Lean proteins like plain cooked chicken or turkey offer essential nutrients without overwhelming your stomach. Avoid heavy seasonings and opt for simple preparation methods.

8. Clear Broth: Clear broths like chicken or vegetable broth can provide hydration and gentle nourishment, making them a comforting choice during episodes of nausea.

See Also: 5 Health Benefits of Bone Broth & How to Make It

9. Herbal Teas: Certain herbal teas, such as peppermint, chamomile, and fennel, have been traditionally used to ease digestive discomfort. Sip on these teas to enjoy their soothing effects.

10. Oatmeal: Oatmeal provides a source of complex carbohydrates that can help stabilize blood sugar levels and offer sustained energy without causing digestive distress.

See Also: Does Oatmeal Cause or Relieve Constipation? Revealed!

11. Crackers with Peanut Butter: Pairing plain crackers with a smear of peanut butter can provide a combination of carbohydrates and protein, offering a nourishing option that’s gentle on the stomach.

12. Yogurt with Live Cultures: Yogurt with live cultures offers probiotics that can promote gut health, potentially alleviating digestive discomfort. Opt for plain yogurt without added sugars or flavors.

13. Herbal Supplements: Certain herbal supplements, like peppermint capsules or chamomile supplements, may provide relief from nausea. However, consult a healthcare professional before adding them to your routine.

14. Watermelon: Watermelon’s high water content makes it a hydrating and refreshing choice during episodes of nausea. Its natural sweetness can be soothing to your senses.


The acronym “BRAT” stands for the four cornerstone foods that make up this diet:

1. Bananas: Known for their high potassium content, bananas are easy on the stomach and provide essential nutrients like carbohydrates and vitamins.

See Also: 7 Things You Didn’t Know About Bananas

2. Rice: Plain cooked rice offers easily digestible carbohydrates that help stabilize blood sugar levels without burdening the digestive system.

3. Applesauce: With its smooth texture and mild flavor, applesauce is gentle on the stomach and provides a source of dietary fiber and vitamin C.

4. Toast: Dry toast provides a plain source of carbohydrates that can absorb excess stomach acid and provide sustenance without overwhelming the senses.

Benefits of the BRAT Diet:

The BRAT diet is often recommended for various reasons when experiencing gastrointestinal distress:

1. Mild and Soothing: The foods in the BRAT diet are bland and unlikely to irritate an already sensitive stomach, providing relief from nausea and discomfort.

2. Easy Digestion: The components of the BRAT diet are easy to digest, making them suitable for times when the digestive system may be compromised.

3. Fluid and Electrolyte Balance: The diet includes foods with high water content, such as applesauce and bananas, which can help maintain hydration levels.

4. Reduced Risk of Irritation: The absence of spices, heavy seasonings, and fats minimizes the risk of aggravating the stomach lining

What foods to avoid when nauseous?

1. Fatty and Fried Foods: Foods high in fat and those that are fried can slow down digestion and increase the risk of acid reflux, both of which can worsen feelings of nausea.

2. Spicy Foods: Spices and spicy foods can irritate the stomach lining and trigger or intensify nausea. Avoid foods with intense heat or strong flavors.

3. Strong-Smelling Foods: Strong-smelling foods like certain cheeses, cured meats, and spicy dishes can trigger feelings of nausea due to their overpowering aromas.

4. Dairy Products: Dairy products, particularly those high in fat, can be difficult to digest and may contribute to feelings of bloating and nausea in some individuals.

5. Acidic Foods and Beverages: Citrus fruits, tomatoes, and acidic beverages like orange juice and caffeinated drinks can increase stomach acid production and potentially worsen nausea.

6. Carbonated Beverages: Carbonated beverages, including soda and sparkling water, can lead to bloating and gas, potentially exacerbating feelings of nausea.

7. Sweets and Sugary Foods: High-sugar foods and beverages can cause blood sugar spikes and crashes, potentially leading to feelings of nausea, especially when consumed on an empty stomach.

8. Caffeine: Caffeine, found in coffee, tea, chocolate, and some sodas, can stimulate the production of stomach acid, potentially worsening nausea.

9. Alcohol: Alcohol can irritate the stomach lining and disrupt digestion, leading to feelings of nausea and discomfort.

10. Processed and Fast Foods: Processed and fast foods are often high in fat, salt, and artificial additives, which can contribute to digestive discomfort and nausea.

Tips to Prevent and Soothe Nausea

1. Avoid Strong Odors: Strong smells can trigger or worsen nausea. Avoid cooking or being around foods with intense aromas, and opt for well-ventilated areas.

2. Stay Upright After Eating: Avoid lying down immediately after eating. Instead, remain upright for at least 30 minutes to allow gravity to aid digestion and prevent stomach acid from flowing back into the esophagus.

3. Avoid Fatty and Spicy Foods: High-fat and spicy foods can exacerbate nausea and digestive distress. Opt for milder options to prevent discomfort.

4. Peppermint Aromatherapy: Inhaling the aroma of peppermint essential oil or sipping on peppermint tea may help soothe nausea. Consult a healthcare professional before using essential oils.

5. Maintain Good Oral Hygiene: Brushing your teeth and rinsing your mouth after eating can help reduce the sensation of nausea.

6. Avoid Overeating: Overeating can lead to feelings of nausea. Pay attention to your body’s hunger and fullness cues to prevent overindulging.

7. Stay Calm and Relaxed: Stress and anxiety can exacerbate nausea. Practice relaxation techniques like deep breathing, meditation, or gentle yoga to promote a sense of calm.

8. Acupressure and Sea Bands: Some individuals find relief from nausea by applying pressure to certain acupressure points or wearing acupressure wristbands known as Sea Bands.

9. Fresh Air and Motion Sickness Wristbands: If motion sickness triggers your nausea, sitting near an open window for fresh air and using motion sickness wristbands may provide relief.

10. Stay Cool and Well-Ventilated: A well-ventilated space with a comfortable temperature can help prevent feelings of nausea, especially in situations where odors or heat can exacerbate symptoms.

11. Stay Upright During and After Meals: Avoid lying down immediately after eating. Instead, stay upright for at least an hour after meals to aid digestion and reduce the risk of reflux.

See Also: Best & Worst Vegetables to Eat During Pregnancy


Easing nausea through dietary choices involves selecting gentle, easily digestible foods that soothe the stomach and promote overall well-being. While these strategies can provide relief, it’s important to remember that everyone’s body reacts differently. Adjustments may be necessary based on individual preferences and sensitivities. By incorporating these dietary guidelines, staying hydrated, and practicing self-care, you can navigate episodes of nausea with greater comfort and confidence, ultimately promoting your overall health and vitality.



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