Foods for Alleviating Nausea

By Cosmo Farmers  |  Health & Wellness  |  May 2026

Nausea is one of those uncomfortable feelings that can show up at any time — whether from an upset stomach, pregnancy, motion sickness, medication, or simply eating the wrong thing. While it can be tempting to avoid food altogether when you feel queasy, the right foods can actually help calm your stomach and help you feel better faster.

The good news is that most of these foods are simple, natural, and easy to find. Many of them are available right here at Cosmo Farmers. Here is a look at the best foods to reach for the next time nausea strikes.

1. Ginger

Ginger is one of the most well-known and effective natural remedies for nausea. It has been used for centuries across cultures to settle upset stomachs, and science backs it up. The natural compounds in ginger — called gingerols and shogaols — help relax the stomach lining and reduce the urge to vomit.

You can use ginger in several ways:

• Slice fresh ginger into hot water and drink it as a tea
• Grate it into soups or light broths
• Chew on a small piece of raw ginger
• Add it to a smoothie with banana and honey

Tip: Fresh ginger root is available at Cosmo Farmers. A small piece goes a long way — start with a thin slice in hot water and sip slowly.

2. Bananas

Bananas are soft, easy to digest, and gentle on the stomach, making them one of the best foods to eat when you are feeling nauseous. They are part of the BRAT diet (Bananas, Rice, Applesauce, Toast) — a group of bland foods that are often recommended when the stomach is unsettled.

Bananas also help restore potassium, which your body can lose if you have been vomiting. They provide quick energy without putting stress on your digestive system.

Tip: Choose ripe bananas — the riper they are, the easier they are to digest.

3. Plain Rice or Boiled Potatoes

Bland, starchy foods like plain white rice and boiled potatoes are easy on the stomach because they contain very little fat or fibre that might aggravate nausea. They help absorb excess stomach acid and give your digestive system a chance to settle down.

Keep it simple — avoid butter, heavy sauces, or spices when your stomach is sensitive. A small bowl of plain boiled rice or lightly salted potatoes can make a big difference.

4. Crackers or Dry Toast

Dry, plain crackers or toast are a classic go-to for nausea, especially in the morning. They work because they are low in fat, easy to digest, and help absorb stomach acid. Many pregnant women swear by keeping a few plain crackers by the bedside to eat before getting up in the morning.

The key is to eat small amounts slowly rather than having a full meal at once.

Tip: Eat a few crackers before you get out of bed if you experience morning nausea. Give your stomach a few minutes to settle before standing up.

5. Peppermint

Peppermint has a natural calming effect on the muscles of the stomach wall, which helps reduce the spasms that contribute to nausea and vomiting. Even the smell of peppermint can help — many people find that inhaling peppermint aroma eases the feeling of queasiness.

Ways to use peppermint for nausea:

• Brew fresh peppermint leaves in hot water as a tea
• Chew on a fresh peppermint leaf
• Inhale peppermint essential oil or simply crush a leaf and breathe it in

6. Lemon

The fresh, citrus scent and flavour of lemon has a surprisingly powerful effect on nausea. The smell of lemon alone has been shown to reduce nausea in pregnant women. Lemon also stimulates the production of saliva and digestive enzymes, which can help the stomach process food more comfortably.

Try these simple lemon remedies:

• Squeeze half a lemon into warm water and sip it slowly
• Inhale the scent of a freshly cut lemon
• Add a slice of lemon to cold water and drink it throughout the day

Tip: Fresh lemons are available at Cosmo Farmers. Keep one handy in your kitchen — it is one of the easiest natural remedies for sudden nausea.

7. Broth or Clear Soup

When nausea makes it hard to eat solid food, a warm, clear broth is one of the best things you can have. It is easy to digest, helps keep you hydrated, and provides some sodium and minerals that your body needs.

Chicken broth or a simple vegetable broth works well. Avoid heavy, creamy, or spicy soups as these can make nausea worse. Keep it light and warm.

8. Cold Water or Ice Chips

Sometimes the simplest remedy is the most effective. Sipping cold water slowly throughout the day helps keep you hydrated, especially if nausea has made it difficult to eat or drink. Dehydration can actually make nausea worse, so staying hydrated is important.

If drinking water feels difficult, try sucking on small pieces of ice or sipping water in very small amounts every few minutes rather than drinking a full glass at once.

9. Apples

Apples contain pectin, a natural fibre that helps regulate digestion and settle an upset stomach. They are also mildly sweet and refreshing, which can help take the edge off nausea without overwhelming a sensitive stomach.

Opt for peeled, sliced apples or unsweetened applesauce, which is even gentler on the digestive system.

10. Coconut Water

Coconut water is a natural electrolyte drink that helps rehydrate the body gently. It is light, slightly sweet, and much easier on the stomach than sugary drinks or juices. If nausea has left you feeling drained, coconut water is one of the best ways to restore hydration and essential minerals like potassium and magnesium.

Foods to Avoid When You Feel Nauseous

Just as important as knowing what to eat is knowing what to avoid. These foods tend to make nausea worse:

• Greasy, fried, or fatty foods — they slow digestion and irritate the stomach
• Spicy foods — they can aggravate the stomach lining
• Dairy products — heavy on the stomach and hard to digest when unwell
• Caffeinated drinks — coffee and strong tea can increase stomach acid
• Sugary sodas and fizzy drinks — the carbonation can increase bloating and discomfort
• Strong food smells — even good food can trigger nausea when you are already queasy

Practical Tips for Eating When Nauseous

• Eat small amounts frequently rather than large meals
• Eat slowly and chew your food well
• Sit upright after eating — lying down too quickly can worsen nausea
• Keep the room well ventilated — fresh air helps
• Avoid strong smells when cooking — ask someone else to cook if possible
• Stay hydrated by sipping fluids throughout the day

From Our Farm to Your Table

At Cosmo Farmers, we believe that food is one of the most powerful tools for your health and wellbeing. Many of the foods on this list — fresh ginger, lemons, bananas, apples, and more — are available in our shop. Shop fresh, eat well, and feel better naturally.