Diet and Food Guidance for Nausea

When you feel sick, small and gentle meals work better than large ones.

During nausea

• Sip clear fluids slowly: water, oral rehydration solution, clear broth, diluted juice or coconut water
• Wait until you are not retching before eating
• Start with small amounts of bland, dry food: plain toast, crackers, rice, banana, boiled potato or dry cereal
• Eat slowly and sit upright after eating
• Cold or room-temperature food has less smell and is often easier

As you recover

• Add soft foods such as khichdi, curd, idli, oatmeal and boiled vegetables
• Eat 5 to 6 small meals through the day
• Add protein slowly: eggs, dal, yoghurt or lean meat
• Return to your usual diet over 1 to 2 days

Foods that may help

• Ginger tea, ginger candy or biscuits: some studies suggest benefit, results vary
• Peppermint or fennel tea in small amounts
• Salty crackers, which many people tolerate

Foods to avoid

• Fried, oily, rich and spicy dishes
• Very sweet food and fizzy drinks
• Strong-smelling foods
• Alcohol and large amounts of coffee

Special cases

• Pregnancy: small, frequent meals and fluids. Ask your doctor about supplements.
• Children: oral rehydration solution and bland food in small amounts
• Infants: keep breast milk or formula, in small, frequent feeds. No honey under 12 months.
• Diabetes: keep checking blood sugar, and ask a doctor if you cannot eat

Key point

Small sips, small bland meals and rest are the base. See a doctor if you cannot keep fluids down.

Remember

Most nausea passes with rest and fluids. See a doctor if it lasts more than 2 days, keeps returning or comes with warning signs.