woman holding upset stomach

One of the most unpleasant feelings a person can get is the need to vomit. Nausea is one of the most common experiences amongst adults where emotional, cognitive or chemical triggers may send signals to your brain, causing your stomach to dysfunction and making you vomit.


Where nausea and vomiting aren’t considered diseases themselves, they are a symptom of something more dangerous such as infections, gut diseases, hormone disorders, and food allergies. Nausea can also be a side effect of certain treatments, medications or pregnancy in women.

Vomiting after nausea is not always a bad thing as it is the body’s natural response to get rid of toxins from the stomach. However, vomiting can cause the body to lose a lot of nutrients and fluids, which might lead to dehydration or malnutrition if proper diet is not maintained.

How to Settle an Upset Stomach

Though, a person generally wants to stay away from food when feeling sick, in order to replace essential electrolytes and help your stomach settle, here are 8 foods, drinks, and natural compounds to help soothe a nauseated stomach. Just remember; sometimes nausea is your body’s way of signaling a larger problem!

Water and Energy Drinks

If you have been vomiting for a long time, your body has already lost most of its fluid and important electrolytes. Water is the best source of hydration there is, so you must make sure that you are drinking lots of water.

However, water doesn’t contain the necessary electrolytes to meet the body’s needs. So, in order to replace the lost electrolytes, sports drinks and prove to be very beneficial. Extremely sweet, caffeinated, and dairy beverages should be avoided as they can make your nausea or diarrhea even worse.


Ginger has been used as a remedy for stomach problems for ages. It contains bioactive compounds, which interact with the central nervous system and stomach to improve body condition and help fight nausea.

Nausea in most adults is caused due to food poisoning. If you are vomiting, it is a good sign that your body is fighting against toxins and is removing dangerous chemicals itself. Moreover, most doctors recommend throwing up yourself if you have ingested something bad to make sure that it doesn’t stay in your body for a long time.

Most people consume ginger in the form of tea, biscuits, add it to food, or in capsule form. Many studies have shown the ginger helps fight nausea related to motion sickness, chemotherapy, and morning sickness in pregnant women.  One to two grams of ginger root per day is considered an effective dosage to fight nausea and its symptoms.

Odorless Food

Strong odors are a very common trigger of nausea and vomiting. So, when you are sick, it is best to avoid warm foods that give off a smell and eat cold or frozen food which doesn’t have much odor. These include ice creams, yogurts (not Froyo), grains, Jell-O, and chilled fruits. Sucking on a piece of ice cube may also help to keep nausea to a minimum and replenish water and fluid levels in the body.

Broth and Soup

When you are suffering from nausea, it is very tough for the body to keep down foods that are hard to digest. It is better if you limit your diet to broths and soups, which are better tolerated by the body and provide essential electrolytes needed to regain lost health.

A chicken soup mixed with vegetables provide the necessary calories, proteins, and mineral to bring your body back to a working state while reducing overall digestive burden. Many problem foods should be avoided during periods of nausea and bone broths and soups are a great way to replenish lost nutrients and water.


BRAT, which stands for Bananas, Rice, Applesauce, and Toast is a diet often utilized for people suffering from nausea and an upset stomach. This is a nutritious and energy-dense diet that’s easy to eat even when you are feeling sick. Bananas help to replace potassium, applesauce is a good source of carbs, whereas boiled or steamed rice provide the needed calories which are lost due to vomiting.

This diet won’t always work for those with food sensitivities or food intolerances but, all things being equal, offers a very bland array of nutrition to help soothe an upset stomach. For those that aren’t able to tolerate certain foods, consider other foods that qualify as members of a Bland Diet to choose from.


Drinking a cup of herbal tea with a slice of lemon has a very positive effect on a person suffering from nausea. Especially peppermint and chamomile have been found to reduce nausea in a lot of patients. You can add these flavors to your tea as you will definitely find it to have a soothing effect. As a general rule of thumb, most herbs that help soothe an upset stomach will offer that benefit when consumed as a tea.

Coconut Water

When you are feeling nauseous, one of the most fundamental things to look after is your water intake. Nausea comes with a lot of vomiting, fever, sweat, and diarrhea, which can lead to dehydration and loss of electrolytes. Coconut Water is the perfect beverage to recover from such fluid loss and rebalance one’s electrolytes.

Green Vegetables

I know we all hate vegetables even when we are feeling healthy, but everyone knows how good they are for the body. When you’re sick, it’s vital to get all the minerals and fibers you can. Green vegetables such as spinach and lettuce are rich in proteins, vitamins A, C, and K, as well as many trace minerals such as magnesium, iron, potassium. These act as antioxidants and stimulate the body’s immune system to fight diseases and sickness.


Nausea can be caused by any number of health-related issues. Sometimes, it will simply remain a mystery. You can certainly make use of the methods, foods, and compounds listed here to help soothe an upset stomach—even if you aren’t 100% sure why it’s upset! This list isn’t meant to offer treatments for more severe cases of nausea, or those that are recurrent. These are just casual, effective, and low-impact ways of helping keep mild nausea at bay.

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