Diet and Food Guidance for Motion Sickness

What you eat and drink before and during travel can change how you feel.

Before travel

• Have a light meal 1 to 2 hours before: plain toast, rice, banana, crackers, idli or dry cereal
• Drink water or a small amount of fruit juice
• Avoid heavy, oily, fried or very spicy food
• Avoid a very full or an empty stomach
• Avoid alcohol and too much coffee the night before and on the day

During travel

• Take small, frequent sips of water
• Eat small, dry, bland snacks such as crackers, plain biscuits or dry toast if you feel hungry
• Cold drinks may feel easier than hot ones
• Avoid strong-smelling food in the vehicle
• Sucking a plain sweet or mint may help with a dry mouth and saliva

Ginger

Ginger tea, biscuits or candy are a popular choice. Studies suggest it might ease nausea in some people, but evidence is mixed. Large amounts can cause heartburn, and it may interact with blood thinners. Ask a doctor if you are pregnant or take medicines.

After vomiting

Wait a little, then sip water or oral rehydration solution. Return to bland food slowly.

Special cases

• Children: simple snacks and water. Avoid milkshakes and sugary drinks before travel.
• Infants: feed breast milk or formula as usual, in small amounts. No honey under 12 months.
• Pregnancy: small, frequent meals and plenty of fluids

Key point

Light and bland food, water and no heavy meals before travel help most people.

Remember

Most motion sickness is mild and passes once the movement stops. Plan ahead, stay hydrated and see a doctor if symptoms are severe or last more than a day.