Managing Nausea: A Nutrition Guide
Nausea or an upset stomach can make it difficult to eat or drink, and you may worry about making it worse. Nausea can happen for many reasons, including illness, medications, or after certain surgeries or treatments.
The good news? With small steps, you can help your stomach settle and stay nourished.
Tips for When You're Feeling Nauseous
Dry Foods First
Plain, dry, starchy foods are often easiest on your stomach. Crackers, pretzels, toast, or rice cakes may help settle your stomach
Small, Frequent Meals and Snacks
Eat a little every 2–3 hours. This helps prevent an empty stomach, which can worsen nausea. Choose easy-to-digest options such as:
- Mashed or canned fruit (e.g., banana, applesauce, canned peaches)
- Hot cereal such as plain oatmeal or wheat cereal
- Plain dry cereal with low-fat milk
- White rice bowls and pasta salads with plain protein
- Cold chicken/egg salad on bread or crackers
- Clear broth-based soups
- Mashed or boiled potatoes
- Smoothies or nutritional supplement drinks like Boost or Ensure
- Nut butter or low-fat cheese on bread or crackers
Fluids Between Meals
Sip small amounts of fluids between meals rather than during. This helps to avoid overfilling the stomach. Cold or room temperature drinks are often easier to tolerate than hot ones.
Minimize Fat and Acid
High-fat or fried foods and high acid foods may increase nausea. Opt for low fat proteins and mild low acid fruits and vegetables such as:
- Lean proteins like scrambled eggs, plain chicken breast/turkey or tofu
- Mild low acid fruits and vegetables such as banana, canned pears and boiled/steamed vegetables like carrots and zucchini
Avoid Strong Odors and Flavors
Warm foods often have stronger smells, which can trigger nausea. Cold or room-temperature meals are usually better tolerated. Also try to minimize seasonings and spices, plain foods are typically better tolerated.
Positioning and Environment
Take the following into consideration:
- Stay upright for 30–60 minutes after eating. If you are taking medications for weight management such as Ozempic, Wegovy or Mounjaro, you may need to stay upright for longer as these medications slow down how quickly food leaves your stomach.
- Eat in a calm, ventilated space
- Chew food well and eat slowly
- Wear loose comfortable clothing
Strategies to Help Prevent or Minimize Nausea
The following tips may help reduce how often nausea happens or how severe it feels:
- Take medications with food, when appropriate, or speak with your healthcare provider about timing and alternatives.
- Avoid triggers like strong smells, spicy or greasy food, or an empty stomach. Everyone's triggers may be different, pay attention and make note of what works best for you.
- Eat before you feel very hungry. An empty stomach can make nausea worse.
- Stay hydrated and drink fluids slowly throughout the day. See our hydration reosurce here.
- Rest in an upright position after meals.
- If you are prescribed anti-nausea (antiemetic) medication, take it as instructed. It’s often more effective when taken before symptoms start.
When to Get Extra Support
If you have ongoing nausea due to a medical condition, or take medications that affect your stomach, a personalized plan may be needed. If you’ve been vomiting, it’s important to start with fluids before reintroducing food. See our Step-by-Step Guide to Eating and Drinking After Vomiting here.
Be sure to talk to your doctor if A) You’re unable to keep any fluids down for 12 hours or longer or B) You’ve been vomiting for 2 days or more
If you take medications, check in with your provider. Some medications may need to be paused when you’re sick with vomiting, diarrhea, or a fever. For example, if you take medications for diabetes, Diabetes Canada has published the following guidelines to follow when you have diarrhea or vomiting.
Bottom Line
Nausea can be frustrating and exhausting, but with gentle, steady strategies, you can find relief. If symptoms continue, reach out to your Constant Health Dietitian to explore these strategies further.