Having vomiting or feeling nauseous could at times be horrible. You might feel sick and you might not be having an appetite and might also have trouble in your stomach. In general, the most common outcome of feeling nauseous is vomiting. When you have vomiting or go through the feeling of nausea, you might not be willing to eat anything. But you should eat to prevent yourself from getting the condition worse. Certain foods can ease the symptoms of vomiting and nausea. Read on to know what to eat when you have vomiting or feel nauseous.
What To Eat When You Have Vomiting Or Feel Nauseous?
Ginger is one of the best things to try when you have vomiting or feel nauseous. It has been used as a home remedy for stomach issues in traditional and folk medicines.(1)
The bioactive compounds like gingerol, shogaol, and paradol, present in ginger interact with our CNS or central nervous system and stomach to help us get relief from the symptoms of nausea and vomiting.(1)
Ginger can be consumed in the form of tea, in ginger biscuits, or as crystallized ginger. You also get it in capsule form. Though there is no consensus on the appropriate amount of ginger that would be needed to achieve maximum therapeutic effects, however, most studies use the equivalent of 0.5 to 1.5 grams of dried roots of ginger per day.
Dry Foods Like Crackers, Pretzels, And Toast
People experiencing nausea or vomiting are recommended to have dry foods like toast, crackers, pretzels, and cereals.
A study has also found that about 90% of gynecologists recommend soda crackers to women experiencing morning sickness.(2, 3)
People feel more nauseous on an empty stomach and poorly react to various strong-smelling foods.(4) However, it is unclear why people tolerate dry and plain foods when they feel vomiting or nauseous.
Crackers, toast, pretzels, and cereals are dry foods that do not have a strong odor and might help settle your empty stomach and ease the feeling of nausea.(5)
When you feel sick and not feeling well, you might tolerate cold foods better than warmer ones. That’s because cold foods usually do not have strong odors, which might trigger nausea.(4)
A study found that women suffering from severe morning sickness were more likely to have the feeling of nausea after smelling cooked foods.(6)
You can try ice cream, chilled fruits, custard, Jell-O, and ice pops. You can also simply suck on an ice cube to get relief from vomiting and nausea.
If you are nauseous, you might find it hard to eat enough quantities of food. So, you should focus on foods that you are eating should be nutritious and offer your body the energy to keep you strong and recover soon from vomiting and nausea.
Bananas are rich in nutrients and can be considered one of the best energy-dense snacks, and eaten when you are sick.
Moreover, bananas also help in replacing the potassium content that might have been lost if you are vomiting.(7)
Just one medium-sized banana serves 105 calories, 27 grams of carbohydrates, 25% of the DV for vitamin B6, and 9% of your daily potassium requirements.(8)
Avocados, mashed potatoes, stewed fruits, peanut butter, and porridge are some other energy-dense foods like bananas that can be eaten when you have vomiting or feeling nauseous.
Chicken broth can be beneficial when you have vomiting or feel nauseous. Broth provides hydration and electrolytes, which are especially essential for you if you have vomiting or suffering from the feeling of nausea.
One cup or 240ml of chicken broth offers 40% of the daily value for sodium, 3% of the daily value for niacin, and less than 1% of the daily value for potassium.(9)
Your broth also offers you additional protein, calories, vitamins, and minerals that gives your body the right energy.
Moreover, if nausea in you is due t a cold or congestion, then hot broth can provide you instant relief from symptoms.(10)
A study that was conducted including people undergoing chemotherapy has found that a light, bland diet that includes applesauce, vanilla ice cream, and cottage cheese, has resulted in an improved intake of food and reduced feelings of vomiting and nausea.(12) Being an excellent source of carbohydrates, applesauce is gentle on your stomach.
Half a cup or 122 grams of unsweetened applesauce has around 50 calories and 14 grams of carbohydrates.(13)
Starchy-Foods Like Rice, Potatoes, Noodles
Starchy foods, such as rice, noodles, and potatoes could benefit you greatly if you are having vomiting or feeling nauseous. The best thing about them is they are all easy to prepare and contain a high amount of calories. These foods are easily tolerated by your body when you have nausea.
Rice can be boiled and eaten plain, potatoes can be steamed or boiled and eaten with salt and a little butter, and noodles can be boiled and eaten plain or with sauce.
Protein-rich foods are great to be added to your diet when you have vomiting or feel nauseous.
A study conducted among pregnant women found that protein-rich foods have reduced symptoms of nausea significantly, compared to carbohydrates or fat-rich diets.(14)
One more study that was conducted taking people undergoing chemotherapy has found that combining ginger and protein supplements reduced symptoms of nausea.(15)
Though it is still unclear why protein has this positive effect on treating nausea, the hypothesis is that it aids regulate stomach activity by increasing the release of gastrin hormone.(16)
Apart from all these, a meal rich in protein is particularly essential for those experiencing chronic nausea because of illness, as it keeps your body strong and also reduces the risk of getting malnourished.
One of the best things you can try when you have vomiting or feeling nauseous is herbal tea. It could be a great remedy for nausea and vomiting.
A study has found that 21.7% of gynecologists recommend herbal tea to pregnant women who are experiencing nausea.(17)
Peppermint and chamomile tea are particularly beneficial for nausea. Many people experiencing nausea and vomiting find herbal teas well tolerated.
Peppermint is a suggested food for nausea because it aids the flow of bile through our digestive system, thus making all the processes in the stomach work well. (18) Drinking a cup of peppermint tea can ease nausea.
Water And Clear Beverages
When you have vomiting or are nauseous, you might not feel to eat. However, to remain hydrated you should drink enough fluids, which might include water and various other clear beverages.
Some of the best fluids to fight nausea and dehydration include water, sports drinks, oral rehydration solutions or ORS, clear juices, iced tea, soda water, and coconut water.(19, 20)
Keep it noted that extremely sweetened drinks, caffeinated or dairy-based beverages might worsen your condition if you have vomiting or feel nauseous. So, you should avoid them.
Some Tips To Follow When You Have Vomiting Or Feeling Nauseous:
- Eat and Drink Slowly and Also in Small Amounts: Eating or drinking slowly would help you relax during meals and also help you enjoy your food, which is essential.
- Eat in Small Quantity Every One or Two Hours: You should avoid skipping meals, instead keep eating something or the other in small quantities every one or two hours to avoid keeping your stomach empty and preventing worsening nausea.
- Avoid the Foods That Can Worsen Nausea: You should avoid fatty, greasy, or fried foods, spicy or extremely sweet foods, food with strong odors, caffeine and alcohol.
- Do Not Lie Flat After Eating: Make sure not to lie down flat for at least half an hour after eating. This can put pressure on your stomach and can worsen nausea.
- Avoid Cooking Food: The smell while cooking can worsen nausea. So, if possible, avoid the time spent in the kitchen cooking food.
- Keep Your Mouth Clean: Vomiting and nausea can leave an unpleasant taste in the mouth and this might further prevent you from eating. So, rinse and brush your teeth quite often when you have vomiting and feeling nauseous. You can also use sugar-free mints to keep your mouth feeling fresh.
When To Contact A Doctor?
Usually, experiencing nausea or vomiting once in a while is normal. However, excessive vomiting can be a big reason to worry and might also indicate a more serious problem. Migraine, severe food poisoning, appendicitis, kidney infection, vestibular disorders, and cyclic vomiting syndrome, are some of the conditions associated with recurrent episodes of vomiting. Moreover, pregnancy can also cause excessive vomiting.
So, you should consult your doctor, if you are experiencing vomiting more than once a day, having severe pain in the abdomen, blood in the vomit, unexplained weight loss, bouts of nausea and vomiting for more than one month, fever, and an inability to keep down clear liquids.
Though you might not be able to eat much when you are feeling nauseated or vomiting, you can always keep yourself fueled with small amounts of some nutritious foods that might not only help you to get energy when you are sick but also aid you get relief from the condition. Apart from this, always remain well hydrated.