Bland, starchy foods like crackers and toast are among the most reliable options for settling nausea, but they’re far from the only ones. Ginger, protein-rich snacks, broth, and bananas all help through different mechanisms, and the best choice depends on what’s causing your nausea in the first place.
Ginger: The Strongest Food-Based Evidence
Ginger has more clinical research behind it than any other food for nausea relief. The active compounds in ginger root work by interfering with serotonin receptors in the gut that trigger the vomiting reflex. Rather than blocking serotonin directly, they bind to a separate site on the same receptor complex and dial down its activity. This is actually similar to how some prescription anti-nausea medications work, just milder.
Clinical trials have used dosages ranging from 250 mg to 2 g per day, split into three or four doses. Interestingly, the 2 g dose didn’t perform better than 1 g in studies, so more isn’t necessarily better. In practical terms, that’s roughly a half-inch piece of fresh ginger root, a cup of real ginger tea (not ginger-flavored tea), or ginger chews and capsules. Ginger ale is a common go-to, but most commercial brands contain very little actual ginger. Check the label for real ginger extract if you’re going that route.
Starchy, Bland Foods
Saltine crackers, plain toast, dry cereal, and white rice work well because starchy foods help absorb excess stomach acid and are easy to digest. They don’t stimulate much additional acid production, which is why they’re a safe bet when your stomach is already irritated. Eating a few crackers before getting out of bed is a classic strategy for morning sickness, and it works for other types of nausea too, especially when an empty stomach is part of the problem.
The old BRAT diet (bananas, rice, applesauce, toast) has been a go-to recommendation for decades, but Harvard Health Publishing notes there’s no actual research comparing it to other approaches. It’s fine for a day or two, but you don’t need to limit yourself to just those four foods. Brothy soups, oatmeal, boiled potatoes, and plain crackers are equally gentle on the stomach and give you more variety.
Why Protein May Work Better Than Carbs Alone
If your nausea is persistent, especially during early pregnancy, protein-rich foods may be more effective than carbohydrates or fats. A study published in the American Journal of Physiology tested different meal types in nauseated pregnant women and found that protein-predominant meals reduced nausea significantly more than meals with the same calorie count from carbohydrates or fat. The protein meals also corrected abnormal stomach electrical rhythms that contribute to the nausea sensation.
This means pairing your crackers with a bit of chicken, a hard-boiled egg, or some nut butter could make a meaningful difference. Nuts on their own are another good option, since they combine protein and fat in a compact, easy-to-keep-nearby form. This is especially useful for nausea triggered by low blood sugar or going too long without eating.
Fluids and Broths
Nausea often comes with the risk of dehydration, particularly if you’ve been vomiting. Plain water is fine, but it doesn’t replace the sodium and potassium your body loses. Broth is one of the best options because it provides sodium, stays down more easily than solid food, and feels soothing. Sipping slowly is key. Large gulps of any liquid can stretch the stomach and make nausea worse.
If you’re dealing with significant fluid loss, an oral rehydration solution (the kind sold at pharmacies) is more effective than sports drinks. The WHO recommends solutions with balanced glucose and sodium concentrations, which help your intestines absorb water more efficiently than water alone. Sports drinks contain far more sugar and less sodium than what’s actually ideal for rehydration.
Bananas and Other Gentle Whole Foods
Bananas are easy to digest, provide potassium (helpful if you’ve been vomiting), and have a mild flavor that’s unlikely to trigger further nausea. They also offer some calories when you can’t face a full meal. Applesauce, cooked carrots, mashed sweet potatoes without skin, and avocado are similarly gentle options that provide more nutrition than crackers alone.
Once your stomach starts to settle, gradually reintroducing more substantial foods helps your body recover faster than staying on a strictly bland diet. Skinless chicken, fish, eggs, and cooked squash like butternut or pumpkin are all good next steps.
Peppermint: Helpful but With a Caveat
Peppermint tea and peppermint oil are popular nausea remedies, and there’s a reasonable explanation for why they help some people. Peppermint oil relaxes the smooth muscle lining of the digestive tract, likely by blocking calcium channels in the gut wall. This can ease the cramping and spasms that sometimes accompany nausea, particularly from bloating or indigestion.
The caveat: that same muscle-relaxing effect loosens the valve between your stomach and esophagus. If your nausea is related to acid reflux, peppermint can actually make things worse by allowing stomach acid to travel upward. Stick with ginger instead if heartburn or reflux is part of the picture.
Vitamin B6 for Pregnancy Nausea
Vitamin B6 (pyridoxine) is one of the first-line approaches for pregnancy-related nausea. A deficiency in B6 may itself contribute to nausea during pregnancy, so supplementation can address a root cause rather than just masking symptoms. Foods naturally high in B6 include chicken, fish, potatoes, bananas, and chickpeas. For more targeted relief, B6 supplements are available over the counter and are often combined with other ingredients in formulations designed specifically for morning sickness.
Foods to Avoid When Nauseous
What you skip matters as much as what you eat. Greasy, fried, and heavily spiced foods slow digestion and increase acid production. Strong smells from cooking can trigger nausea before you even take a bite, so cold or room-temperature foods (sandwiches, yogurt, cold chicken) are often better tolerated than hot meals. Very sweet foods and drinks can also worsen nausea for some people, partly because high sugar concentrations pull water into the intestines and can cause additional stomach discomfort.
Eating small amounts frequently, rather than sitting down to large meals, keeps your stomach from being either too empty or too full. Both extremes tend to amplify nausea. A few bites of something bland every couple of hours is a more effective strategy than waiting until you feel hungry enough for a real meal.