Nausea has many causes, including pregnancy, motion sickness, migraine, medication side effects, and stomach viruses, and while the right food depends somewhat on the cause, some general patterns hold across most of them. The American College of Obstetricians and Gynecologists and multiple clinical reviews point to ginger as having some of the strongest research support of any natural nausea remedy, with study results comparable to certain anti-nausea medications for pregnancy-related and chemotherapy-related nausea. Beyond ginger, bland, low-fat, room-temperature foods are generally easier to tolerate than anything greasy, spicy, or strongly scented.
Top Foods That Help With Nausea
1. Ginger: The Most Clinically Studied Nausea Remedy
Ginger has been studied in randomized trials for pregnancy-related nausea, chemotherapy-related nausea, and post-surgical nausea, with generally favorable results across all three.
| Nutrient | Per 1 tsp Fresh Grated |
|---|---|
| Calories | 2 |
| Gingerol content | High |
Best consumed: as tea, ginger chews, or flat ginger ale made with real ginger, in small, frequent amounts.
2. Bananas: A Gentle, Easy-to-Digest Starch
Bananas are a classic part of the BRAT diet (bananas, rice, applesauce, toast) traditionally recommended for settling an upset stomach, thanks to their low fiber, low fat, and easy digestibility.
| Nutrient | Per 1 Medium Banana |
|---|---|
| Calories | 105 |
| Potassium | 9% DV |
| Fiber | 3.1g |
Best eaten: slightly under-ripe if diarrhea accompanies the nausea, since less-ripe bananas have more binding effect.
3. Plain Rice or Toast: A Bland Carbohydrate Base
Plain, bland starches are easier on an unsettled stomach than anything greasy or heavily seasoned, providing basic energy without triggering further nausea.
| Nutrient | Per 1 Slice Plain Toast |
|---|---|
| Calories | 69 |
| Fat | 1g |
| Fiber | 1.9g |
Best eaten: plain or with a very small amount of butter, in small bites.
4. Peppermint: Studied for Its Calming Effect on the Digestive Tract
Peppermint has research support, particularly as peppermint oil, for relaxing digestive tract muscles, and peppermint tea is a gentler, food-based way to access some of that same effect.
| Nutrient | Per 1 Cup Peppermint Tea |
|---|---|
| Calories | 2 |
| Menthol content | Present |
Best consumed: warm, sipped slowly, though peppermint isn’t recommended for people with acid reflux, since it can relax the esophageal sphincter too.
5. Crackers: A Simple, Absorbent Starch
Plain crackers are frequently recommended for pregnancy-related morning sickness specifically, often eaten before getting out of bed, since an empty stomach can worsen nausea for some people.
| Nutrient | Per 5 Saltine Crackers |
|---|---|
| Calories | 65 |
| Fat | 1.7g |
| Sodium | 7% DV |
Best eaten: a few at a time, slowly, especially first thing in the morning for pregnancy-related nausea.
6. Applesauce: A Gentle, Easy-to-Digest Fruit
Applesauce, another BRAT diet staple, provides some vitamin content and gentle natural sweetness without the fiber load of a whole apple, which can be harder to tolerate during nausea.
| Nutrient | Per 1/2 Cup Unsweetened |
|---|---|
| Calories | 50 |
| Fiber | 1.4g |
| Vitamin C | 4% DV |
Best eaten: plain and unsweetened, in small amounts.
7. Broth-Based Soup: Hydration and Gentle Nourishment Combined
Broth provides fluid and electrolytes in a form that’s often easier to tolerate than plain water when nausea is accompanied by an unwillingness to eat much at all.
| Nutrient | Per 1 Cup Chicken Broth |
|---|---|
| Calories | 15 |
| Sodium | Present, supports electrolyte balance |
Best consumed: warm, in small sips rather than a large bowl at once.
8. Lemon: A Scent and Taste Often Reported as Nausea-Settling
Some research, particularly for pregnancy-related nausea, has found that the scent of lemon specifically can reduce nausea symptoms, even independent of eating it.
| Nutrient | Per 1 Lemon |
|---|---|
| Calories | 17 |
| Vitamin C | 51% DV |
Best consumed: as a slice to smell, or squeezed into water sipped slowly.
Quick Reference: All 8 Foods at a Glance
| Food | Serving Size | Why It Helps |
|---|---|---|
| Ginger | 1 tsp fresh | Strongest clinical evidence |
| Bananas | 1 medium | Easy digestion, potassium |
| Plain rice/toast | 1 slice toast | Bland, low fat |
| Peppermint | 1 cup tea | Digestive muscle relaxation |
| Crackers | 5 crackers | Bland starch, easy on empty stomach |
| Applesauce | 1/2 cup | Gentle, low-fiber fruit |
| Broth-based soup | 1 cup | Hydration, electrolytes |
| Lemon | 1 fruit | Scent-based nausea relief |
5 Additional Tips for Managing Nausea
- Eat small amounts frequently rather than large meals, since an overly full or overly empty stomach can both worsen nausea for many people.
- Avoid strong smells when possible, including cooking odors, since scent is a major nausea trigger for many people, particularly during pregnancy.
- Stay hydrated with small, frequent sips rather than large amounts at once, which can be harder to keep down.
- Choose room-temperature or cold foods over hot ones, since strong food odors from hot dishes can be more triggering.
- See a doctor if nausea is severe, persistent, accompanied by vomiting that prevents keeping fluids down, or if you suspect it’s related to a new medication, since these situations may need direct medical treatment.
The Bottom Line
Ginger has the strongest research backing of any food-based nausea remedy, and bland, low-fat, easy-to-digest foods generally support an unsettled stomach better than anything rich or strongly flavored. Persistent or severe nausea deserves medical evaluation rather than dietary management alone.
This article is for informational purposes and is not a substitute for personalized medical advice. If nausea is severe, persistent, or you’re unable to keep fluids down, contact a doctor. Nutrition data sourced from USDA FoodData Central.
