How to Eat When Nauseous: Tips for Eating Small, Bland Meals and Sipping on Ginger Tea

Introduction

Nausea is an uncomfortable feeling that may include an urge to vomit. It can be caused by multiple factors including motion sickness, pregnancy, food poisoning, medication side effects, stress, or other illnesses. Although nausea can make it difficult to eat, there are some tips and tricks you can use to make the experience more manageable.

Drinking Small Amounts of Clear Liquids

When you’re feeling nauseous, staying hydrated is key. Drinking small amounts of clear liquids throughout the day can help keep your body healthy and your nausea at bay. According to Dr. Carol Landau, a clinical professor of psychiatry and human behavior at Brown University, “You don’t want to drink too much liquid because that can make you feel more full. But if you’re not drinking enough, you’re going to get dehydrated, which can make the nausea worse.”

Types of clear liquids to drink include water, electrolyte drinks, clear broths, plain tea, and diluted fruit juices. Avoid sugary drinks as they can make your nausea worse.

Eating Small, Bland Meals

Eating small, bland meals throughout the day is also important when you’re feeling nauseous. According to Dr. Jeffrey Linder, a gastroenterologist at Brigham and Women’s Hospital, “Eating small, frequent meals tends to be better tolerated than eating large meals, and this is especially true when people are nauseous.”

Examples of bland foods include oatmeal, crackers, toast, boiled potatoes, bananas, applesauce, rice, chicken, and fish. Avoid spicy, acidic, or fried foods as these can worsen your nausea.

Avoiding Strong Smells and Trigger Foods

Strong smells can often be a trigger for nausea. To avoid them, try to stay away from places where food is being cooked or from any other area with a strong smell. Additionally, certain types of food can trigger nausea. Common triggers include dairy products, fatty foods, processed foods, and caffeine.

Eating Cold or Room Temperature Foods

Eating cold or room temperature foods can help reduce feelings of nausea. According to Dr. Linder, “Cold or room temperature foods tend to be better tolerated than hot foods.” Examples of cold or room temperature foods include fruits, vegetables, sandwiches, salads, and yogurt.

Avoiding Greasy or Fried Foods

Greasy or fried foods can be difficult to digest and can worsen your nausea. Instead, opt for healthier alternatives such as boiled, grilled, or baked foods.

Snacking on Crackers or Toast

Snacking on crackers or toast can help settle your stomach and reduce feelings of nausea. They provide carbohydrates and help absorb stomach acids. Try different types of crackers or toast, such as whole grain crackers or multigrain toast, to find what works best for you.

Sipping on Ginger Tea or Ginger Ale

Ginger has long been used as a remedy for nausea. Drinking ginger tea or ginger ale can help reduce feelings of nausea. According to a study published in The American Journal of Medicine, “Ginger was found to be significantly more effective than placebo in relieving symptoms of nausea in pregnant women.”

Conclusion

Eating when you’re feeling nauseous can be a challenge. However, by following these tips — such as drinking small amounts of clear liquids, eating small, bland meals, avoiding strong smells and trigger foods, eating cold or room temperature foods, avoiding greasy or fried foods, snacking on crackers or toast, and sipping on ginger tea or ginger ale — you can make the experience more manageable.

Staying hydrated and eating small, healthy meals can help you manage your nausea and maintain your overall health.