• Nausea, an unsettling sensation that often stems from various triggers, can disrupt daily routines and dampen spirits. Whether induced by illness, medication, or pregnancy, finding relief becomes a priority.

    Understanding the complexities of nausea and its triggers, along with knowing which foods and beverages can provide comfort, is essential. In this article, we will explore the best ways to navigate nausea and look at which foods to eat that may help.

    Understanding nausea

    According to Healthline, nausea manifests within the intricate interplay of our brains and bodies. It can be sparked by a multitude of factors, ranging from infections and surgeries to medications and hormonal imbalances. This sensation arises when the nervous system is stimulated, causing irregular contractions in the stomach muscles.

    Nourishing solutions

    In moments of nausea, nourishing the body becomes paramount. While eating may seem daunting, replenishing fluids and electrolytes is crucial for hydration and stomach settling.

    Here are foods and beverages renowned for their calming effects during bouts of nausea:

    1. Ginger

    Ginger boasts a rich history of medicinal use, particularly in alleviating stomach discomfort. Packed with bioactive compounds like gingerol, paradol, and shogaol, it interacts with the central nervous system and stomach, potentially easing nausea induced by motion sickness, surgery, or chemotherapy.

    2. Hydration

    Staying hydrated is vital, especially when nausea strikes. Opt for clear beverages like water, oral rehydration solutions, or coconut water to replenish lost fluids and electrolytes without exacerbating symptoms.

    3. Dry staples: Crackers, pretzels, and toast

    Dry, plain foods such as crackers, pretzels, and toast are gentle on the stomach and easy to tolerate, providing a quick fix for nausea-induced hunger pangs.

    Crackers, pretzels, and toast

    4. Cold foods

    Cold foods like jelly, ice cream, and chilled fruits offer relief, particularly when strong odours trigger nausea. Sipping on ice cubes can also aid in fluid replenishment.

    5. Soothing broths

    Chicken broth and soups not only offer hydration but also provide essential nutrients. Whether plain or with added vegetables, they serve as a comforting remedy for unsettled stomachs.

    6. Bananas

    Bananas, rich in potassium and easily digestible, serve as a nutritious snack to replenish lost nutrients and provide energy during bouts of nausea.

    Read more: 7 Ways to restore your stomach and gut health after a tummy bug

    9. Applesauce

    Applesauce, part of the BRAT diet (bananas, rice, applesauce, toast), offers a gentle source of carbs and fiber, aiding digestion and alleviating stomach discomfort.

    10. Starchy staples: Rice, potatoes, and noodles

    Starchy foods like rice, potatoes, and noodles, whether plain or lightly seasoned, provide a calming effect on the stomach, offering sustenance without exacerbating nausea.

    noodles - nausea

    11. Protein-rich meals

    Incorporating protein-rich foods like eggs, dairy products, and non-processed poultry into meals may help alleviate nausea, providing essential nutrients to support overall well-being.

    12. Herbal teas

    While scientific evidence may be lacking, herbal teas like peppermint or chamomile are often well-tolerated and offer hydration and potential relief from nausea.

    Foods and nausea

    Additional relief and foods to avoid

    Beyond dietary considerations, adopting certain practices can further alleviate nausea:

    • Frequent, small meals: Eating small portions every 1–2 hours prevents an empty stomach, which can worsen nausea.
    • Slow consumption: Eating and drinking slowly and in small amounts aids digestion and minimises discomfort.
    • Avoidance of lying flat: Refraining from lying down immediately after eating prevents added pressure on the stomach.
    • Maintain oral hygiene: Regularly rinsing and brushing your teeth and sugar-free mints combats unpleasant tastes that may deter eating.

    Certain foods and beverages, including fatty or greasy options, overly sweet treats, spicy dishes, strong-smelling foods, alcohol, and caffeine, are best avoided during episodes of nausea to prevent worsening of symptoms.

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    Why stress causes people to overeat or lose their appetite

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