Theyre bland, theyre soothing, and theyre easy on your stomach.
At the same time, youre hungry because you havent eaten and cant keep anything down.
Its a frustrating dilemma, to say the leastbut when you just needsomethingfor sustenance, what should you eat?
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What to Eat When Nauseous
The B.R.A.T.
Plus, they contain certain starches that reduce loose stool and diarrhea, which often accompany nausea.
But as Meshulam points out, the B.R.A.T.
diet is nutritionally inadequate due to its low protein content, so its not exactly filling or sustainable.
It also doesnt rehydrate the body, which is key for G.I.
episodes like nausea or diarrhea, she adds.
In general, the best foods for nausea are simple, dry, and/or fairly bland.
Its also ideal to eat small meals rather than large ones, according to Meshulam.
Smaller meals are gentler on the stomach so are less likely to exacerbate nausea.
Below, dietitians share what to eat when youre nauseous.
Protein Options
Plain Chicken
Plain chicken (i.e.
chicken without seasonings or sauce) is an excellent choice for when youre hungry, yet nauseous.
For starters, the bland flavor will be gentle on the stomach, making it easy to keep down.
The high protein content will also increase satiety, which can help reduce annoying hunger pangs.
Whencooking chickenfor nausea, Meshulam says its ideal to boil, poach, grill, or bake it.
Again, skip the spices and added fat (like butter), which can further worsen nausea.
But once the shell is off, theyre actually quite plain-tasting and unoffensive!
(If you have someone with you who can prep them for you, that will definitely help.)
Not a fan of hard-boiled eggs?
Soft-boiled, scrambled, and poached eggs are great alternatives, Carli notes.
You cancook the ricewith water or chicken bone broth, the latter of which offers some protein andelectrolytes.
And if youre particularly hungry?
Instead, its bland and digestible, making it agood food to eat when youre queasy.
To play it safe, eat toast plain or add a simple high-protein ingredient, likenut butteror hard-boiled eggs.
Aside from providing hydration, the beverage can help ease stomach woes.
This helps break down nutrients and supports overall digestion, making it easier to stomach food.
Peppermint tea
If ginger tea isnt your thing, trypeppermint tea.
Peppermint has a calming effect on the body, making it ideal for easingnauseaandstomach upset.
Even the smell of peppermint tea hasanti-nausea effects, so dont hesitate to take a deep whiff before sipping.
Specifically, applesauce contains pectin, a soluble fiber that can alleviate diarrhea byfirming up stool.
Bananas
Bananasare easy to digest, and their texture is typically soft and smooth.
