9 Best Foods for Nausea

Plain crackers, dry toast and white rice are among the best foods for nausea because their mild flavors and low fat content are often easier to tolerate. These nine foods are options rather than cures; the AI symptom analyzer can help you organize symptoms, but it cannot diagnose their cause. If drinking is difficult, see the best drinks for nausea and seek medical advice if you cannot keep fluids down.

What are the 9 best foods for nausea?

The best choice is a food you can tolerate in a small amount. Plain, mild foods may be more appealing when strong smells or rich meals make nausea worse, but responses vary: a food that helps one person may be unappealing to another.

The portions below are practical starting suggestions, not proven doses. There is limited evidence that any one of these foods reliably relieves nausea. A 2022 systematic review of dietary strategies during chemotherapy found the strongest evidence for personalized dietitian education and meal plans, rather than a particular food.

1. Plain crackers

Plain crackers are dry, mildly flavored and usually low in fat, so they may be less overwhelming than a rich meal. Their carbohydrate also provides a little energy when a full meal sounds unappealing.

Start with one cracker and eat it slowly. If it sits well, try a few more; choose a plain variety rather than one with strong seasoning or a creamy filling. Crackers are a common practical choice, but there is limited direct evidence that they specifically reduce nausea.

2. Dry toast

Dry toast offers a mild flavor and a simple source of carbohydrate. Plain white toast may be easier for some people to tolerate than heavily buttered toast or a dense, high-fiber bread, although that is a matter of individual tolerance rather than a guarantee.

Try a few bites or half a slice, then eat more if you feel comfortable. Leave off butter and strongly flavored toppings at first, and stop if the smell or texture makes you feel worse. Direct evidence that toast itself relieves nausea is limited.

3. White rice

Plain white rice has a mild taste and is low in fat when prepared without oil or butter. Its soft texture can make it a manageable choice when a larger or more strongly flavored meal is unappealing.

Begin with a few spoonfuls of thoroughly cooked rice. Eat it plain or with a little salt, and add other foods as your appetite returns. Rice can help you take in food, but evidence that it directly treats nausea is limited; its main advantage is that many people find it tolerable.

4. Banana

A ripe banana is soft, mildly flavored and requires no cooking, which can be useful if kitchen smells trigger nausea. It supplies carbohydrate and potassium, though eating one is not a substitute for medical care when vomiting is significant.

Start with a few bites or mash a small amount with a fork. If the sweetness or texture worsens nausea, set it aside and try a different food. Bananas are often included in bland-food advice, but there is limited direct evidence that they relieve nausea.

5. Applesauce

Plain applesauce is soft and usually has a mild smell, making it an option when chewing feels difficult or a hot meal is unappealing. Its carbohydrate can provide some energy in a small serving, although sweetness may bother some people.

Try a few spoonfuls of unsweetened applesauce and pause to see how you feel. Choose a version without added spices if their flavor is bothersome. There is limited evidence that applesauce itself reduces nausea, and it may not suit everyone, especially if it aggravates diarrhea.

6. Plain potato

A baked, boiled or mashed potato can provide a soft, mildly flavored source of carbohydrate. Preparing it without much fat may make it more appealing than fried potatoes or a rich mash when nausea is present.

Start with a few bites of peeled, fully cooked potato. Skip butter, cream and strong seasonings initially; add them back only if they do not bother you. Potato is a practical food choice rather than a proven nausea treatment, and evidence for it specifically is limited.

7. Plain oatmeal

Soft, plain oatmeal can provide a gentle-tasting meal when you want something more substantial than crackers. Its texture and temperature can be adjusted to your preference, although some people may find it too filling while nauseated.

Prepare a small serving without rich toppings and start with a few spoonfuls. Let it cool if the smell of hot food is unpleasant, and avoid forcing a full bowl. Oatmeal is a reasonable option if tolerated, but direct evidence that it relieves nausea is limited.

8. Ginger in food

Ginger has a distinctive flavor that some people find appealing when nauseated, though its pungency can make others feel worse. Culinary ginger contains aromatic compounds, but it is uncertain whether the amount in an ordinary serving of food reliably reduces nausea.

If you like the flavor, try a small amount of fresh ginger in plain rice or another mild food. Stop if it causes discomfort. Evidence for a specific amount of ginger in food is insufficient; supplements are more concentrated and should not be treated as interchangeable with culinary ginger.

9. Plain chicken

A little plain, fully cooked chicken adds protein when you are ready for something more substantial. Choosing a lean preparation without heavy sauces keeps the meal relatively low in fat, but chicken is not necessary if its smell or texture is unappealing.

Try a few small bites alongside plain rice or potato. Serve it without frying or strong seasoning, and eat slowly. There is limited evidence that chicken itself reduces nausea; its role is to help you return to a more varied diet as tolerated.

Which foods should you limit when nauseated?

Start by limiting foods that consistently make your symptoms worse rather than assuming every rich or flavorful food is off-limits. Common choices to set aside temporarily include fried foods, greasy meats, creamy sauces and very spicy dishes. Their richness or strong flavor may be difficult to tolerate, especially in a large meal.

Strong food smells can also be a problem. If cooking odors trigger nausea, choose foods that require little preparation or allow a cooked meal to cool before eating it. Very sweet foods may bother some people, while others tolerate them without difficulty.

Large portions can feel overwhelming, so try small amounts more often instead of forcing a full plate. A 2020 review of nutrition approaches for gastroparesis notes that evidence for specific strategies is scarce; people with that condition may need individualized advice about food texture, composition and portion size. These suggestions are not a substitute for a treatment plan.

A bland selection can be useful for a short period, but it is not a complete long-term diet. Once you can tolerate more, gradually return to a variety of foods, including sources of protein and other nutrients.

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

Get urgent medical care for severe abdominal pain, confusion, fainting, a severe headache with a stiff neck, vomit containing blood or material that looks like coffee grounds, or green vomit. Signs of significant dehydration, such as very little urine, marked dizziness or unusual drowsiness, also need prompt assessment.

Contact a clinician promptly if you cannot keep fluids down, vomiting persists, or nausea prevents you from eating enough. Nausea has many possible causes; food choices should not delay an assessment, particularly if symptoms are new, worsening or recurring.

During pregnancy, contact your maternity care clinician if nausea or vomiting makes it difficult to eat or drink. A practice bulletin on nausea and vomiting of pregnancy notes that mild symptoms may improve with dietary changes, while more severe symptoms may need treatment. Ask a clinician before using concentrated ginger supplements, particularly if you take blood-thinning medication.

Children, especially infants, can become dehydrated quickly. Contact their clinician if vomiting continues or they cannot drink, and offer only age-appropriate foods and textures. People with diabetes, gastroparesis or cancer treatment-related nausea should also ask their care team for individualized advice if intake is limited; do not stop or change prescribed medication without speaking to the prescriber.