Understanding Nausea
Nausea is a sensation of unease or discomfort in the stomach that often precedes vomiting. It can stem from a variety of causes, including motion sickness, pregnancy, cancer treatment, viral infections, or reactions to medications. While the triggers may vary, the feeling itself is universally unpleasant and can significantly affect daily life.
Clearly, nausea is a common symptom across a wide spectrum of diseases. It is also one of the main symptoms in the ICHD3 diagnostic criteria for migraine . As the electrical activity of a migraine spreads through the brainstem, it activates the nausea centers of the brainstem. Nausea is one of the 3 “most bothersome migraine symptoms” along with photophobia (sensitivity to light) and phonophobia (sensitivity to sound). So when those terrible waves of nausea are hitting during a migraine (or for any reason), the last thing you usually feel like doing is eating, for fear of throwing up. However, there are some things to eat when nauseous, as well as drinks, herbals, and supplements that can help. We’ll go over all of that.
The experience of nausea is closely tied to the brain and digestive system (gut-brain connection), specifically involving the part of the brain responsible for regulating nausea and vomiting. This connection explains why emotions, smells, or even stress can sometimes intensify the sensation. Additionally, nausea can be a protective mechanism, signaling that the body may need to expel something harmful, such as spoiled food or a toxin.
Because it is a symptom rather than a condition, nausea often requires a targeted approach to identify and address the underlying cause. For instance, pregnant individuals experiencing morning sickness may respond differently to remedies than those with nausea caused by food poisoning or migraines. Understanding these nuances is critical to finding effective ways to manage the discomfort.
Dietary adjustments play a key role in alleviating nausea for many people. Certain foods and beverages can be gentler on the stomach and help stabilize the body, while others may worsen symptoms. Paying attention to personal triggers, such as strong odors or rich, fatty foods, is equally important. Recognizing how nausea impacts the body allows individuals to make more informed choices and potentially reduce the frequency or severity of their symptoms.
Foods to Eat When Nauseous
Let’s first talk about what to eat when nauseous. When experiencing nausea, incorporating certain foods into your diet can make a significant difference. So what are the best foods for nausea? Bananas are a great option, as they are easy on the stomach and help replenish potassium, which can be depleted after vomiting or diarrhea. Rice, a staple of the bland diet, provides a simple and easily digestible choice for those struggling with nausea. Applesauce, with its mild sweetness and soft texture, offers natural sugars without overwhelming the digestive system. Applesauce is a staple of the BRAT diet (bananas, rice, applesauce, and toast), which has always been a classic go-to list for treating nausea. Apple sauce is also a source of carbs which can help restore energy, and the pectin may also help with diarrhea by binding substances in the intestine. Dry bland starchy foods such as crackers, English muffins, toast, and noodles are additional options which can help.
Soft, protein-rich options like scrambled eggs or skinless chicken and turkey can be introduced gradually as your nausea begins to ease. These foods are both bland and gentle, offering nutritional benefits without aggravating the stomach. Cooked vegetables, such as carrots or zucchini, are also well-tolerated when prepared simply, such as steaming, and can support recovery.
Research has indicated that cold foods may be easier to tolerate for some individuals, partly because they are less fragrant. A 2020 study noted that women experiencing severe morning sickness felt worse after smelling cooked foods, suggesting cold foods may be better tolerated. Chilled snacks, such as yogurt, smoothies, Jell-O, or cold fruit, could provide relief for those sensitive to warm or strong-smelling foods. Hot foods should be avoided.
Gradual reintroduction of solid foods with small meals is important. Starting with smaller portions and bland, low-fat options can make the process easier and less likely to provoke symptoms. Aiming for 6-8 small frequent meals through the day is better tolerated than 3 big meals. The goal is to digest foods in smaller quantities at a slower pace to limit the symptoms of nausea. Sitting up after you eat rather than lying down is a good idea, and avoiding motion or excessive activity is recommended to avoid worsening of the nausea.
What Drinks Help Nausea
Hydration is vital when experiencing nausea, but choosing beverages wisely can make a difference in managing symptoms. Ginger tea is widely recognized for its natural anti-nausea effects, helping to ease discomfort in the stomach. Peppermint tea offers another soothing option, with its calming properties benefiting the digestive system. Chamomile tea is another good option.
Small amounts of clear liquids are always a good starting point. Clear broth such as vegetable broth or clear soup serve as a gentle source of hydration and nutrients, making it an ideal choice for individuals who find solid foods difficult to tolerate. For those who prefer a carbonated option, ginger ale can be helpful, but it’s important to select a brand containing real ginger for potential benefits. Flat ginger ale is generally easier on the stomach. Coconut water can also aid in hydration. Electrolyte and sports drinks are good choices to help replenish fluids and essential electrolytes.
During episodes of active vomiting, it is particularly important to focus on gentle liquids such as ice chips, water, diluted fruit juice, broth, popsicles, low potency uncaffeinated tea, rehydration solutions and electrolyte drinks. Room temperature or slightly cool drinks may be easier to tolerate for some individuals compared to very hot or icy beverages. Experimenting with different options and temperatures can help identify what feels most soothing to your stomach.
Herbal Remedies For Nausea
Herbal remedies have been a trusted approach for managing the feeling of nausea throughout history. Among these, ginger stands out for its remarkable ability to soothe an upset stomach, and has a lot of supporting evidence behind it. Whether consumed as tea, taken in capsule form, ginger ale, sucking on a hard candy, or nibbled as candied ginger slices or ginger cookies, it has proven effective in providing relief for various types of nausea. Most studies used 500 to 1000 mg total daily dose of dried ginger, split between 3 to 4 times per day of use.
Peppermint oil is another well-regarded option. Its use in essential oils aromatherapy has demonstrated success in reducing nausea for individuals recovering from open-heart surgery peppermint has been shown to reduce nausea in people who had undergone open-heart surgery, while studies also highlight the benefits of combining peppermint and lemon aromatherapy for alleviating nausea in pregnant individuals as well.
For those looking for gentle, natural solutions, herbal teas can be an accessible option. Ginger tea is a particularly popular choice, often favored for its calming properties and ability to settle the stomach. Herbalists and healthcare providers may also suggest peppermint tea as a safe alternative to support digestion.
When exploring herbal options, it’s helpful to focus on what works best for your body, as individual tolerance may vary. Always ensure that any new remedy is used appropriately and consult with a healthcare professional, especially for individuals who are pregnant, breastfeeding, or taking medications.
Supplements That May Help Nausea
Supplements can be a helpful addition when managing nausea, particularly in cases where dietary changes alone do not provide enough relief. Ginger may be a safe and effective treatment for morning sickness during pregnancy, with research showing it can be as effective as Vitamin B6 for reducing nausea symptoms. Based on several studies, Vitamin B6 itself is often recommended for pregnancy-related nausea due to its ability to ease discomfort in a natural and well-tolerated way. However, never start any supplement, vitamin, or medicine if you are pregnant without first getting approval from your doctor.
Magnesium supplements may also be worth considering for individuals experiencing nausea linked to migraines. As migraines are a common cause of nausea, maintaining adequate magnesium levels may help reduce both headache frequency and associated nausea. For this purpose, magnesium supplements or magnesium-rich foods could serve as an effective strategy. Magnesium supplementation is a well established migraine preventive treatment as well.
When exploring supplements, it’s essential to consider individual health conditions, as not every option is suitable for everyone. Consulting a healthcare provider can ensure safe and appropriate use, especially in pregnant people or when managing chronic conditions. Always verify the recommended dosage and quality of supplements to avoid any potential adverse effects or interactions with medications. Proper guidance ensures that supplements can become a valuable tool in managing nausea effectively.
Avoiding Certain Foods and Drinks With Nausea
Certain foods and beverages can aggravate nausea, making it important to know what to avoid during this time. Greasy and fried foods are particularly challenging for the stomach to process due to their high-fat content, which can delay digestion and worsen queasiness. Similarly, acidic foods such as citrus fruits, tomatoes, and vinegar-based products can irritate the stomach lining, leading to heightened discomfort.
Caffeinated drinks, including coffee, soda, and energy beverages, should also be avoided. Caffeine can increase stomach acid production and increase gut motility, further irritating the digestive system. Alcohol is another common irritant that not only worsens nausea but may also lead to dehydration, compounding symptoms.
For individuals sensitive to spicy foods, these can act as triggers by overstimulating the stomach and causing additional irritation. Sugary items like candy, desserts, and sugary drinks may also have a negative impact. Consuming high amounts of sugar can upset blood sugar levels and make nausea more difficult to manage.
Pregnant individuals are often encouraged to minimize their intake of processed meats and carbonated beverages, as these can contribute to bloating and worsen nausea symptoms. So it is suggested to reduce or avoid carbonated and sugary drinks, coffee, sweets, and processed meats to manage nausea.
Additionally, dairy products may be hard to tolerate for some, particularly if nausea is accompanied by a temporary intolerance to lactose as well. Recognizing which foods and drinks trigger symptoms can make it easier to avoid unnecessary discomfort and manage nausea more effectively.
Conclusions
Managing nausea can feel challenging, but understanding how different foods, drinks, and remedies affect your body provides a valuable way to find relief. Simple, bland foods and hydrating beverages are often effective first steps in calming an unsettled stomach while avoiding dehydration. Paying attention to your body’s responses to certain foods and drinks can guide you in making better choices, reducing discomfort, and promoting recovery.
Herbal remedies and supplements, when used appropriately, can further support nausea relief, especially in cases like pregnancy or migraines. However, individual responses vary, so it’s essential to approach these options thoughtfully and seek guidance when needed. Avoiding known irritants, such as greasy, spicy, or acidic foods, can help prevent worsening symptoms and make recovery more comfortable.
When all conservative measures fail, there are of course standard anti-nausea medications (antiemetics) available. These prescription medications include metoclopramide, prochlorperazine, promethazine, and ondansetron.
Remember, while these strategies can help manage occasional nausea, persistent or severe symptoms may signal an underlying condition that requires medical attention. You should see your doctor if you have stomach pain, have any blood in the vomit or in stool, feel dizzy or lightheaded, vomit 3 or more times per day, cannot keep any food or liquid down, have persistent nausea for more than 48 hours, feel confusion, weakness or any neurological symptoms, have fever, bad headache or neck pain or stiffness, or have not urinated for 8 hours or more.
Partnering with a health care provider ensures you receive proper care and advice tailored to your needs. This combination of self-care and professional guidance provides the most effective way to address nausea, allowing you to regain comfort and focus on your overall well-being.
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