Best Foods for Motion Sickness

Ginger, plain crackers, and dry toast are the best foods to try for motion sickness, although direct evidence for foods is limited. The six options below focus on foods that may be easier to tolerate when you feel nauseated. The ai symptom analyzer can help you organize symptoms, but it cannot diagnose their cause.

For hydration ideas, see the best drinks for motion sickness.

What are the 6 best foods for motion sickness?

Motion sickness is associated with conflicting signals about movement from the eyes and balance system. Food does not correct that mismatch, but choosing something mild and eating a small amount may be more comfortable than facing a heavy meal while nauseated.

These choices are practical suggestions, not proven treatments. Ginger has some ingredient-level research behind it; the other foods are mainly included because their mild flavors or textures may be easier for some people to tolerate. No specific serving size has been established to prevent motion sickness.

1. Ginger

Ginger contains compounds, including gingerol, that have been studied for their potential effects on nausea. Researchers are still investigating how these compounds might work, and their effects in ginger-containing food may differ from those of preparations used in research.

Try a small amount of ginger in a familiar food before or during travel. A ginger chew is another portable option; check the ingredient list if you want one made with ginger rather than ginger flavoring alone. Its sweetness or intensity may not appeal to everyone who is nauseated.

A 2023 review of nutritional and behavioral approaches discusses ginger compounds as possible motion sickness countermeasures. The evidence is limited: it does not establish that eating ginger in an ordinary food portion will reliably prevent or relieve motion sickness. There is no established food dose for this purpose.

2. Plain crackers

Plain crackers have a mild flavor and are easy to eat in small amounts. Their possible benefit is practical: a simple, low-odor food may be more appealing than a rich snack when nausea makes eating difficult. Crackers do not address the sensory mismatch that causes motion sickness.

Pack a few crackers where you can reach them without searching through luggage. If you want to eat, start with a small amount and pause to see how you feel. Choose a plain variety rather than one with strong seasoning if smells or flavors bother you.

Evidence is limited: crackers have not been established as a motion sickness treatment in the research provided. If you need to limit sodium for a medical reason, check the label or choose an unsalted variety.

3. Dry toast

Dry toast is another mild, starchy choice that can be portioned easily. Some people may find its relatively simple flavor more manageable than buttered or heavily seasoned foods when they are nauseated. That is a matter of tolerance, not a demonstrated effect on the balance system.

Try part of a slice before a trip if you are hungry, or bring a small piece along if it is convenient. Let it cool first if the smell of warm food makes you feel worse. Eat slowly rather than trying to finish a large serving.

Evidence is limited: there is no established motion sickness benefit or effective amount for dry toast. If wheat is unsuitable for you, a plain toast made from a grain you tolerate is a reasonable alternative; it is not necessary to eat wheat specifically.

4. Plain rice

Plain rice offers a soft, relatively mild option if crackers or toast are too dry. Like the other bland foods on this list, it may be easier to tolerate than a rich meal, but it has no known mechanism for stopping the conflicting movement signals behind motion sickness.

A small serving can be useful before a journey, particularly if you prefer a more substantial snack. Keep the preparation simple and add strongly scented sauces or rich toppings only if you know they sit well with you. Stop eating if the food makes your nausea feel worse.

Evidence is limited: research has not shown that plain rice prevents or treats motion sickness. If you bring cooked rice on a trip, handle and store it safely rather than leaving it unrefrigerated for a prolonged period.

5. Banana

A ripe banana is soft, portable and easy to divide into a small portion. Its role is to provide a familiar, mild food when you want something more than crackers; it is not a remedy that corrects motion sickness. The flavor or texture may be unappealing to some people who already feel nauseated.

Try part of a banana before departure or during a stop, then decide whether you want more. Choose one that is comfortable for you to eat rather than forcing yourself to finish it. A peeled banana in a covered container can be convenient if peeling food while traveling is difficult.

Evidence is limited: bananas have not been established as a motion sickness treatment. If you have kidney disease and have been advised to limit potassium, ask your clinician whether bananas fit your eating plan.

6. Unsweetened applesauce

Unsweetened applesauce is a soft option that requires little chewing. It may be useful when dry foods do not appeal to you, although its sweetness or acidity can bother some people. Its possible value is ease of eating, not a proven action against motion sickness.

Start with a small serving and choose a plain variety if you are sensitive to added spices or strong flavors. A single-serving container can be convenient for travel; bring a spoon and keep the container closed until you are ready to eat. If the taste makes nausea worse, choose another food.

Evidence is limited: research has not established that applesauce prevents or relieves motion sickness. Unsweetened applesauce is a practical preference, not a requirement for the food to work.

Which foods should you limit before and during travel?

Consider limiting large, greasy or heavily seasoned meals if they make you uncomfortable. Foods with strong smells can also be difficult to face when you are nauseated, so a simpler option may be preferable. These are individual choices, not rules that every traveler must follow.

Avoid forcing yourself to eat a large meal immediately before or during a trip. If you are hungry, a small portion of a familiar food is a reasonable starting point; if you are not hungry, there is no need to eat solely to prevent motion sickness. Notice which foods suit you on future journeys rather than assuming every bland food will help.

Food choices are only one comfort measure. Looking toward the horizon and avoiding reading while moving may help some people manage conflicting visual cues.

Who should be careful, and when should you see a doctor?

If you are pregnant, have persistent nausea or vomiting, or have a condition that affects what you can eat, ask a clinician for individualized advice. People taking blood thinners should check with a clinician or pharmacist before using concentrated ginger supplements; ordinary food amounts are different from supplements. Do not stop prescribed medication because of motion sickness.

For children, offer age-appropriate foods and textures, and ask a pediatric clinician for advice if vomiting continues or the child cannot keep fluids down. Anyone who cannot keep fluids down, urinates much less than usual, or feels persistently dizzy should seek prompt medical advice because dehydration may be a concern.

Seek urgent medical care for symptoms that are severe or unusual for you, such as a sudden severe headache, confusion, fainting, chest pain, severe abdominal pain, trouble walking, or blood in vomit. See a clinician if symptoms persist after travel or occur without motion; nausea can have causes other than motion sickness.