8 Foods to Calm Your Stomach and Relieve Nausea

Navigating Nausea: Your Ultimate Guide to Eating Well When You Feel Queasy

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Feeling nauseous can often turn the simple act of eating into a daunting challenge. Whether it’s due to a stomach virus, medication, or a change in routine, nausea can leave one feeling lost in the kitchen. However, experts recommend that choosing the right foods and drinks can help settle your stomach and provide necessary nourishment.

The BRAT Diet: A Trusted Starting Point

For many, the first line of defense against nausea is the BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. This collection of bland, easily digestible foods works wonders for those recovering from stomach issues. "The simplicity of these foods often helps ease nausea," says registered dietitian Suzanne Dixon. While effective in the short term, she advises that individuals should not rely on the BRAT diet for more than a few days, as it lacks essential nutrients.

Starchy Foods: The Gentle Giants

In addition to the BRAT diet, starchy foods like crackers, boiled potatoes, and oatmeal can also help curb queasiness. They are low in odor and high in carbohydrates, making them widely tolerated. "It’s a common observation that many feel better when their stomachs aren’t empty," explains Dixon, highlighting the importance of small, frequent meals.

High-Protein Choices for Energy

Once the worst has passed, it’s essential to reintroduce nutrient-rich foods. High-protein options such as Greek yogurt, cottage cheese, and boiled eggs can keep your energy levels up without overwhelming the stomach. These foods are also important for those experiencing nausea due to illness or treatments like chemotherapy, as they help support recovery.

Cool and Calm: The Right Temperature Matters

Interestingly, the temperature of your food can also be a factor. Cool dishes, like chilled apples or smoothies, tend to be easier on the stomach. Conversely, hot or spicy foods can exacerbate nausea and should generally be avoided.

Staying Hydrated: The Key to Relief

Hydration is crucial when you’re feeling nauseous. Experts recommend sipping on clear liquids, such as water or electrolyte-rich beverages, to aid in symptom relief. "If you’re unable to keep fluids down, it may be time to consult a healthcare provider," Dixon warns.

Avoid Strong Flavors and Scents

To further alleviate nausea, it’s advisable to stay away from strong smells and flavors. Foods that are greasy or overly processed are best avoided, as they might worsen symptoms. Opting for bland and mildly flavored foods will help you navigate meals more comfortably during this time.

Seeking Additional Help

If dietary adjustments don’t ease nausea, don’t hesitate to explore anti-nausea medications prescribed by healthcare professionals. They can provide another layer of relief, especially for those undergoing treatments like chemotherapy or dealing with chronic conditions.

What To Do When You Have No Appetite

For those who find their appetite diminished due to nausea, it’s crucial to focus on nutrient-dense foods. Consider options like soft silken tofu, whole grains, and healthy fats from avocados or nuts, which can deliver essential nutrients even when meals are smaller.

Conclusion

Feeling nauseous doesn’t have to mean sacrificing nutrition. By making informed food choices and paying attention to what your body needs, you can navigate this challenging time more comfortably. Whether it’s sticking to the BRAT diet, opting for high-protein snacks, or ensuring proper hydration, these tips can help you emerge from nausea with your health intact.

For ongoing support, consider reaching out to a registered dietitian, who can provide personalized advice tailored to your needs.

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