These foods may help alleviate
bouts of nausea.
Nearly all of us suffer from the occasional wave of tummy
troubles: indigestion, minor acid reflux, nausea, bloating, or gas. However,
sometimes symptoms like nausea can show up at inconvenient times, and it's
worth exploring if there are certain foods for an upset stomach that might tame
this unpleasant feeling.
Just a reminder: it's important to address with your doctor if
nausea is persistent, as this could indicate a digestive issue (and if you're a
woman of child-bearing age, confirm you aren't pregnant).
The central nervous system, the autonomic nervous system, gastric
dysrhythmias (functional stomach rhythm irregularities), and the endocrine
system all have a role in nausea. And, it's quite common.
A 2016 review in the journal Therapeutic Advances in Gastroenterology
reports that among population studies, more than 30% of adults had at least one
episode of nausea in the previous 12 months, with women citing nausea more
often than men.
Here are six foods that may help you calm nausea and get you back
to feeling like yourself ASAP.
1. Ginger
This plant has an incredible history of being recommended as a
go-to remedy for nausea. As noted in this 2020 systematic review in Nutrients,
most ginger research is centered around ginger's ability to suppress nausea
associated with the recovery period after surgery, pregnancy, cancer
chemotherapy, and sometimes motion sickness.
However, ginger may reduce general surges of nausea in some
people. Ginger is available in various forms, including lozenges, chews,
candies, flavored drinks, teas, tinctures, supplements, ground ginger, and
grated ginger.
2. Bananas
The "BRAT" diet is a method of eating that has been
recognized for years to control nausea, abdominal pain, diarrhea, and vomiting.
Bananas, rice, applesauce, and toast are acronyms for bananas, rice,
applesauce, and toast. These foods are easier on the stomach and are blander in
general. A yellow banana with just a couple of small brown spots on the peel is
the best stage of ripeness for helping to squash nausea.
3. Toast
Toasted bread is the final food in the aforementioned
"BRAT" diet. When you need a snack or a meal, this starchy food is
mild enough not to overwhelm your senses, giving it one of the better foods for
an upset stomach. More neutral foods that don't give off a strong taste or
smell are usually tolerated well by people experiencing nausea.
Although we should normally always be striving for whole-grain
options, the extra fiber from whole-grain toast or crackers may be more
difficult to digest if you are actively enduring nausea. In this instance,
refined white flours for toast or crackers are acceptable and may help relieve
nausea quickly.
4. Broth
Broth can be enjoyed via sipping by the mug or spoonful from a
soup bowl. This soothing and very light food/beverage should be able to easily
be consumed without upsetting your stomach while contributing to your hydration
goals. Seek out reduced or low-sodium broth options, whether vegetable or
animal-based.
5. Popsicles
Do you remember how refreshing a delicious, chilled popsicle felt
on a hot summer day? That same kind of relief might be able to be replicated
amid an episode of nausea. Try to select a popsicle made from 100% fruit, even
if this means freezing a blended fruit smoothie or mixing 100% juices like
apple or orange juice in your popsicle molds.
6. Pretzels
Hard pretzels in stick or twist form are a terrifically easy snack choice if you are hit with nausea. Pretzels are crunchy and can be enjoyed slowly while sitting down to relax while nausea subsides. They are another example of an easily digestible food with a mild flavor and no off-putting smells.