Contributed by: Healthians Team


Nausea is described as the “uneasiness of the stomach” that often occurs before you vomit; it’s the dreaded feeling that usually happens right before you rush to the bathroom.

Eating something may be the last thing on your mind when you feel nauseated.

But guess what? Some foods are scientifically proven to help your belly calm nausea away. 

BRAT diet when you feel nauseated

Nutrition for nausea consists of foods that are gentle on the stomach and do not overtax an already upset stomach.

Also, it is very important to stay hydrated when nauseous and add electrolytes to water, especially if vomiting is present.

The BRAT diet is often recommended when your stomach is upside down and backwards. It consists of: 

  • Banana
  • Rice
  • Apples
  • Toast

For many doctors, the BRAT diet is a typical go-to prescription for patients recuperating from a bout of vomiting and diarrhoea.

It’s believed that the diet gives the gut a chance to rest and reduces the amount of stool produced.

Read on to learn what to eat when you’re nauseous — even when you don’t feel like eating a thing.


Bananas are the best antidote when it comes to alleviating nausea, especially if it is accompanied by other symptoms like diarrhoea and vomiting.

  • Bananas can help restore important potassium stores in the body, which are commonly lost during vomiting or bouts of diarrhoea. 
  • Bananas are also starchy and binding, which may help to reduce diarrhoea. 
  • This bland fruit can be easily digested by adults and children who can’t stomach rich or spicy foods when they feel nauseous. 
  • They are one of the most calorie-dense options, so you can get a fairly good number of calories by eating one banana compared to other fruits.
  • Additionally, this peel-and-eat food is a good source of energy and nutrients when you’re nauseous. 
  • Its low fibre content is ideal for re-binding stool and restoring nutrients lost during the GI episode.


Plain white rice is your best bet when you’re nauseous for several reasons: 

  • It’s easy to digest, high in calories and helps settle your stomach. 
  • Overcooked, mushy rice has strong anti-diarrheal properties.
  • Rice is high in starch, which acts like a sponge by absorbing excess stomach acid that makes people feel sick.
  • The insoluble fibre in rice promotes regular bowel movements and improves bowel control.
  • White rice, being a refined carbohydrate, is also low in fibre that can help stop the common symptoms of diarrhoea.


No matter what variety of apples you choose, they are highly recommended when you’re feeling nauseated.

The reason apples work so well for nausea has to do with their composition. 

  • Apples are high in dietary fibre and deliver a wide array of flavonoids, antioxidants, vitamins, and a wide range of other nutrients.
  • If your general nausea is severe and accompanied by vomiting, you may want to take small sips of green apple juice instead of eating the actual apples.
  • Apples are also an excellent source of pectin, which helps in neutralizing the acids in your stomach and can prevent you from feeling nauseated.


Eating toast is a folk remedy that is recommended for combating nausea and inhibiting vomiting.

  • Foods high in starch — such as bread, and toast — help soak up the extra gastric acid and settle a queasy stomach. Of course, if you drink some hot tea along with the toast and add some ginger to the hot tea, the ginger will help settle your stomach as well. 
  • Consuming simple white-bread toast is much better than fibre-rich whole grains to help keep your nausea at bay when you have an upset stomach.
  • Toast is easier on the stomach and doesn’t absorb the acids inside as much while regular bread is heavier and more absorbent.

Final thoughts

It should be noted that the BRAT diet is not intended to be a long-term solution to gastrointestinal woes.

This is because it lacks the nutrients, fats, and proteins that sustain a well-rounded meal plan.

It is recommended to stick with the BRAT diet for a maximum of 24 to 48 hours to help ease symptoms of nausea, diarrhoea and vomiting.

If symptoms persist, it is advised to see the doctor.

It’s also highly recommended to take regular stomach tests keep a regular check on your digestive health,  especially if you experience the symptoms of an unhealthy stomach, frequently.

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