Have you ever experienced nausea, vomiting, and diarrhea all at once? If so, you know just how debilitating and distressing this triad of symptoms can be. When your stomach is in turmoil, finding the right foods can make all the difference between prolonged misery and gentle recovery.
In this article, we’ll explore the 18 best foods to eat when nausea, vomiting, or diarrhea strikes. We will share not only what to eat but also why these foods work, how to prepare them in the most stomach-friendly ways, and when you should consider seeking medical help instead of trying to self-treat.
18 Best Foods for Nausea, Vomiting, and Diarrhea
1. Ginger
Ginger has been used for thousands of years as a natural remedy for digestive issues, and modern science backs up its effectiveness. This powerful root contains compounds called gingerols and shogaols that help reduce nausea by:
- Accelerating gastric emptying
- Blocking certain serotonin receptors associated with nausea
- Reducing muscle spasms in the intestinal tract
- Decreasing inflammation in the digestive system
- Acting as a natural antiemetic (anti-vomiting agent)
How to consume it: Try sipping ginger tea (made by steeping fresh ginger slices in hot water for 5-10 minutes), nibbling on crystallized ginger, or taking ginger capsules (typically 250mg four times daily).
For tea, use about a one-inch piece of fresh ginger, peeled and thinly sliced or grated, per cup of water. You can also try ginger lozenges, which are particularly helpful for on-the-go relief.
Pro tip: If fresh ginger is too strong for you, try adding a small amount of honey (if tolerated) or diluting your ginger tea with more water. The key is finding the concentration that provides relief without irritating your stomach further.
2. Bananas
Part of the classic BRAT diet, bananas earn their place as a top food for digestive issues because they’re:
- High in potassium, which helps replace electrolytes lost through vomiting or diarrhea (a medium banana contains about 422mg of potassium)
- Rich in soluble fiber that absorbs excess liquid in the intestines, firming up loose stools
- Easy to digest while still providing energy (about 105 calories per medium banana)
- Naturally sweet, making them palatable even when appetite is poor
- Contain vitamin B6, which may help alleviate nausea
- Have a low acidity level compared to many other fruits
- Contain pectin, which helps to solidify stool
Bananas also have the benefit of being self-contained in their own protective peel, making them a convenient and hygienic option when you’re ill. Their soft texture requires minimal chewing, which can be beneficial when you’re feeling weak or nauseated.
How to consume them: Choose bananas that are just ripe (yellow with small brown spots) for the best combination of digestibility and nutrition. Overripe bananas may be too sweet, and underripe ones too starchy.
For very sensitive stomachs, try mashing the banana with a fork to make it even easier to digest. You can also slice bananas and freeze them, then eat a few slices at a time for a cooling effect that may help with nausea.
3. White Rice
White rice deserves its place in the BRAT diet for good reason:
- It’s binding, meaning it can help solidify loose stools
- The simple carbohydrates provide energy without taxing the digestive system
- It’s bland and unlikely to trigger nausea
- It can absorb excess stomach acid
- It’s low in fiber, making it easier on irritated intestines
- It provides a steady release of energy due to its high starch content
- It’s generally non-allergenic and well-tolerated by most people
How to consume it: Cook white rice until it’s very soft, almost mushy, using a ratio of about 2.5 cups water to 1 cup rice. Plain is best, but a tiny pinch of salt is acceptable if needed for palatability.
Avoid butter, oil, or spices until your symptoms improve. Jasmine or basmati rice may be more aromatic and appealing when appetite is poor, but any white rice variety will work.
4. Toast (Plain)
Plain toast works wonders for an upset stomach because:
- The toasting process breaks down some of the starches, making them easier to digest
- It provides simple carbohydrates for energy
- The bland flavor is tolerable when nausea is present
- It helps absorb excess stomach acid
- The slightly crunchy texture can be appealing when the appetite is low
- It’s quick and easy to prepare when you’re feeling unwell
- It can be eaten in small amounts and stored easily
The process of toasting bread not only makes it more digestible but also reduces its moisture content, making it more effective at absorbing excess stomach acids.
Additionally, the Maillard reaction that occurs during toasting creates compounds that many find more palatable than plain bread when dealing with nausea.
How to consume it: Choose white bread over whole grain when you’re ill, as it’s easier to digest. Toast it well but not until burned, as charred parts can irritate your stomach. Eat it plain or with a very light spread of honey if tolerated. Some people find slightly dried-out toast (toasted and then left to sit for a few minutes) even more effective for settling their stomach.
5. Applesauce
The final component of the traditional BRAT diet, applesauce, offers:
- Easily digestible carbohydrates
- Pectin, a soluble fiber that helps firm up stool
- Gentle sweetness that may be appealing when appetite is poor
- Good hydration content (about 88% water)
- Mild potassium content to help with electrolyte replacement
- Small amounts of vitamins C and E
- A smooth texture that requires no chewing
How to consume it: Opt for unsweetened applesauce to avoid excess sugar, which can worsen diarrhea. Room temperature or slightly chilled is usually best tolerated. If making homemade applesauce, cook the apples until very soft, remove all peels, and purée until completely smooth.
Storage tip: Freeze small portions of applesauce in an ice cube tray. When you’re ill, you can defrost just one or two cubes at a time, ensuring you always have fresh applesauce without waste.
6. Clear Broths
Chicken, vegetable, or bone broth provides:
- Essential hydration
- Electrolytes like sodium and potassium
- Small amounts of easily-absorbed nutrients
- Comforting warmth that can ease nausea for some people
- Amino acids that support gut healing
- Minerals in a highly bioavailable form
- A way to deliver nutrition when solid foods are unmanageable
Broths are particularly valuable because they’re a form of predigested nutrition. The long-simmering process breaks down nutrients into forms that require minimal digestive effort, allowing your body to absorb vital nutrients even when your digestive system is compromised.
How to consume it: Sip slowly rather than gulping, aiming for one or two tablespoons every few minutes. If commercial broths are too strong in flavor, dilute them with water.
Homemade broths can be made milder by reducing cooking time and seasoning. For optimal digestibility, skim all fat from the surface of the broth before consuming.
7. Crackers
Simple saltine crackers or plain water crackers can help because they:
- Absorb excess stomach acid
- Provide small amounts of energy through simple carbohydrates
- Add a bit of sodium, which is an important electrolyte
- Can be eaten in very small quantities, even when appetite is minimal
- Have a neutral flavor that’s rarely offensive to sensitive stomachs
- Provide a light crunch that can be satisfying when you haven’t eaten much
- Are shelf-stable and convenient
The slightly salty nature of most plain crackers helps replenish sodium, which is one of the main electrolytes lost during vomiting and diarrhea. The starch content acts like a sponge for excess stomach acid, potentially reducing nausea.
How to consume them: Keep crackers by your bedside and eat one or two before getting up in the morning if you’re experiencing morning nausea. Throughout the day, nibble rather than eating multiple crackers at once.
Try to chew thoroughly before swallowing to jumpstart the digestive process. Plain crackers without seeds, cheese, or other flavorings are best.
8. Potatoes (Plain, Boiled)
Plain potatoes are excellent when you’re starting to feel a bit better:
- They’re rich in potassium, helping restore electrolyte balance (one medium potato contains around 620mg of potassium)
- The starch can help absorb stomach acids and firm up stools
- They provide more substantial energy than crackers or toast (about 130 calories per medium potato)
- They’re gentle on the stomach when prepared without fat
- They contain vitamin C and some B vitamins
- They’re filling without being heavy
- They’re versatile and can be prepared in various bland ways
Potatoes are particularly valuable during recovery because they provide a more substantial source of nutrition than many other easy-to-digest foods, helping you regain strength after illness. Their high potassium content helps counteract the electrolyte depletion that occurs with vomiting and diarrhea.
How to consume them: Boil potatoes until very tender, then mash them lightly with a small amount of the cooking water (not milk or butter).
A tiny pinch of salt is acceptable if needed for taste. Remove all skins before eating, as they contain fiber that may be irritating during digestive upset. White potatoes are typically better tolerated than sweet potatoes during acute digestive issues.
9. Peppermint Tea
Peppermint can be soothing for certain types of digestive distress:
- It relaxes the muscles of the digestive tract, easing cramping
- The menthol provides a cooling sensation that can help with nausea
- The warm liquid helps with hydration
- The mild flavor is usually well-tolerated
- It has antimicrobial properties that may help with certain causes of gastroenteritis
- It stimulates bile flow, which can aid digestion
- It has a calming aroma that may help reduce nausea through aromatherapy effects
How to consume it: Brew peppermint tea weakly at first, as strong tea can sometimes worsen symptoms for some people. Use about half a teaspoon of dried peppermint leaves (or one tea bag) per cup of hot water, and steep for just 3-5 minutes. Sip slowly and lukewarm rather than hot. You can also try cold peppermint tea if warm beverages trigger nausea.
Note: Peppermint can worsen heartburn and GERD symptoms, so avoid it if acid reflux is part of your issue. It’s also not recommended for infants or very young children.
10. Coconut Water
This natural beverage is excellent for rehydration because:
- It contains five essential electrolytes: potassium, sodium, calcium, magnesium, and phosphorus
- It’s naturally sweet without being too sugary
- It’s gentle on the stomach
- It provides some calories when eating solid food is difficult
- It has a high water content (94%)
- It contains easily digestible carbohydrates for energy
- It’s less acidic than many fruit juices
An 8-ounce serving of coconut water typically contains about 600mg of potassium (more than a banana), making it particularly effective at replacing this commonly depleted electrolyte. Its natural balance of electrolytes makes it similar to commercial rehydration solutions but in a more natural form.
How to consume it: Choose plain, unsweetened coconut water and drink it at room temperature or slightly chilled. Sip slowly rather than drinking large amounts at once, aiming for about 1-2 ounces every 15-30 minutes. Avoid coconut waters with added sugars, flavors, or additional ingredients, as these may irritate your digestive system.
11. Plain Yogurt
Once the acute phase of vomiting has passed, plain yogurt can help:
- Restore beneficial gut bacteria, particularly if it contains live cultures
- Provide protein and calories in an easily digestible form
- Supply calcium and other minerals that may have been depleted
- Soothe the digestive tract with its cool, smooth texture
- Deliver probiotics that can help reestablish normal gut flora
- Provide a moderate amount of fat for energy without being too heavy
- Offer a good source of zinc, which supports immune function
How to consume it: Choose plain, unsweetened yogurt (Greek or regular). Greek yogurt provides more protein, but regular yogurt has a higher fluid content, which may be beneficial for hydration. Avoid flavored varieties that contain sugar or artificial sweeteners. Start with just a few spoonfuls to ensure it’s tolerated before eating a full serving.
Important consideration: Some people have temporary lactose intolerance during or after gastrointestinal illness. If you notice worsening symptoms after consuming yogurt, discontinue use and try again after a few more days of recovery.
Probiotic content: Look for yogurt labeled with “live and active cultures” and check for specific strains like L. acidophilus, L. bulgaricus, S. thermophilus, and Bifidobacterium, which have been studied for their benefits during recovery from gastrointestinal illness.
12. Oatmeal (Plain)
When you’re starting to feel better, plain oatmeal is a good transition food:
- The soluble fiber helps normalize bowel movements
- It provides more substantial nutrition than the BRAT diet
- It’s gentle on the stomach when cooked well
- It can help absorb excess acids
- It provides long-lasting energy through complex carbohydrates
- It contains beta-glucans that may support immune function
- It’s high in minerals like manganese, phosphorus, and magnesium
Oatmeal contains a special type of soluble fiber called beta-glucan, which forms a gel-like substance in the digestive tract. This can help firm up loose stools while also coating and soothing the intestinal lining, potentially reducing irritation and inflammation.
How to consume it: Cook plain oats with water (not milk) until very soft, using a ratio of about 3 parts water to 1 part oats. Quick-cooking or instant oats are often better tolerated during illness than steel-cut varieties because they’re more broken down.
A small amount of honey can be added if tolerated, but avoid butter, milk, or fruits until you’re fully recovered. Serve warm but not hot.
13. Papaya
This tropical fruit offers unique benefits:
- Contains papain, an enzyme that aids digestion by breaking down proteins
- Provides easily digestible carbohydrates
- Has anti-nausea properties
- Contains potassium and vitamin C
- Has natural antimicrobial properties
- Features a soft texture that requires minimal chewing
- Contains anti-inflammatory compounds that may soothe the digestive tract
Papain is similar to your body’s own digestive enzymes, which means it can help with the breakdown of foods when your digestive system isn’t functioning optimally. Additionally, research has shown that papaya leaf extract has antibacterial properties against some common causes of food poisoning, including E. coli and Salmonella.
How to consume it: Eat ripe papaya plain and at room temperature. Start with a small portion (about 1/4 cup) to ensure it doesn’t irritate your stomach. Remove all seeds before eating, as they have a peppery flavor that might be irritating. Choose papayas that yield slightly to gentle pressure, indicating ripeness without being overripe.
14. Chamomile Tea
This gentle herb has multiple benefits:
- Anti-inflammatory properties that can help soothe the digestive tract
- Mild sedative effects that may help with the discomfort of nausea
- Helps reduce muscle spasms in the intestines
- Provides gentle hydration
- Contains apigenin, a compound with anxiolytic (anti-anxiety) properties
- Has antimicrobial effects against certain pathogens
- Creates a calming ritual that can reduce stress during illness
How to consume it: Steep chamomile tea on the weak side initially (1 teaspoon dried flowers or 1 tea bag per cup, steeped for just 3-5 minutes) and drink it lukewarm.
Avoid adding honey or other sweeteners until you know your stomach can tolerate them. Sip slowly, allowing the aroma to contribute to the calming effect.
15. Watermelon
When hydration is a concern, watermelon can help:
- It’s 92% water, making it excellent for rehydration
- The natural sugars provide a small energy boost
- It contains some electrolytes, like potassium
- The cool, light texture is often appealing when appetite is poor
- It contains lycopene and vitamin C, which have antioxidant properties
- It requires minimal digestive effort
- It has natural diuretic properties that can help if you’re retaining fluid
Watermelon provides hydration in a form that’s often more appealing than plain water when you’re feeling unwell. Its high water content, combined with natural sugars and electrolyte makes it nature’s sports drink, helping to rehydrate effectively without artificial ingredients.
How to consume it: Eat room-temperature watermelon in small pieces, chewing thoroughly. Remove the seeds and avoid eating the rind. For maximum digestibility, you can puree watermelon and strain it to remove any fibrous parts, creating a natural watermelon water. Start with just a few tablespoons and increase as tolerated.
16. Gelatin (Plain)
Plain gelatin desserts can be helpful because:
- The liquid content assists with hydration
- The cool temperature can be soothing
- The protein helps with tissue repair
- It’s easy to swallow even when the appetite is poor
- It melts to a liquid at body temperature, requiring minimal digestion
- It can be made with electrolyte-containing liquids for added benefits
- Its smooth texture is non-irritating to the digestive tract
Gelatin is a partially broken-down protein (collagen), which makes it easier to digest than many other protein sources. This makes it valuable during recovery when your body needs protein to heal but can’t handle more substantial foods.
How to consume it: Opt for plain gelatin made with water rather than milk. Avoid artificially colored or strongly flavored varieties until your symptoms improve significantly.
Commercial gelatin desserts like Jell-O can work, but be aware that they contain sugar, which might exacerbate diarrhea for some people. For a gentler option, prepare plain, unflavored gelatin with a small amount of natural fruit juice diluted with water.
17. Chicken (Plain, Boiled)
When you’re ready for protein:
- Lean protein helps with tissue repair and recovery
- It provides substantial nutrition without excessive fat
- It’s relatively bland when prepared plainly
- It contains vitamins and minerals that support immune function
- It supplies B vitamins, particularly niacin and B6
- It contains selenium, which supports antioxidant functions
- It provides zinc, which is crucial for immune function and wound healing
Protein is essential for repairing the damage that gastrointestinal illness can cause to the intestinal lining. Chicken is one of the most easily digested complete protein sources, providing all essential amino acids with minimal digestive stress compared to red meats or beans.
How to consume it: Boil chicken breast without skin, then shred or cut into very small pieces. Start with a small portion (about 1-2 tablespoons) mixed with white rice or on its own.
Ensure the chicken is thoroughly cooked to an internal temperature of 165°F (74°C) for food safety, which is especially important when your immune system may be compromised.
18. Fennel Tea
Fennel seeds brewed as tea can:
- Reduce intestinal spasms
- Decrease bloating and gas
- Help with nausea
- Support overall digestive function
- Provide a mild licorice-like flavor that may be appealing when other foods are not
- Help stimulate appetite during recovery
- Contain antimicrobial compounds that may help with certain causes of gastroenteritis
How to consume it: Crush a teaspoon of fennel seeds slightly (using the back of a spoon or mortar and pestle) to release more of the beneficial oils, then steep them in hot water for 5-10 minutes. Strain thoroughly and sip slowly at a comfortable temperature. Start with a weak brew and increase strength as tolerated.
Preparation variation: For a more potent digestive aid, combine equal parts fennel, chamomile, and ginger to create a comprehensive digestive support tea. Use 1 teaspoon of this mixture per cup of hot water, steep for 5-7 minutes, then strain and sip.
Foods to Avoid
While focusing on what to eat, it’s equally important to know what to avoid:
- Fatty, fried, or greasy foods: These slow digestion and can worsen diarrhea. Fat is the most difficult macronutrient for your body to break down, requiring bile and enzymes that may be in short supply during illness.
- Dairy products: Many people have temporary lactose intolerance during digestive illness due to decreased production of the enzyme lactase. This can lead to bloating, gas, and worsened diarrhea if dairy is consumed.
- Caffeine: It can stimulate the digestive system and worsen diarrhea. Caffeine is also a diuretic, which can contribute to dehydration when you’re already losing fluids through vomiting or diarrhea.
- Alcohol: This irritates the digestive tract and contributes to dehydration. Alcohol also impairs your immune system’s ability to fight infection, potentially prolonging illness.
- Spicy foods: These can irritate an already sensitive system and trigger increased secretion of stomach acid, potentially worsening nausea.
- High-fiber foods: While normally healthy, these can worsen diarrhea by increasing intestinal motility and bulk. This includes whole grains, beans, lentils, nuts, seeds, and most raw vegetables.
- Sugary foods and beverages: These can worsen diarrhea by drawing water into the intestines through osmosis. They can also feed harmful bacteria in the gut, potentially prolonging infection-related diarrhea.
- Raw vegetables and fruits (except those listed above): These are harder to digest due to their high fiber content and firm cell walls. Additionally, during illness, your ability to thoroughly clean raw produce may be compromised, increasing infection risk.
- Highly processed foods: These often contain additives, preservatives, and artificial ingredients that may irritate your digestive system during illness.
- Carbonated beverages: The bubbles can increase gas and bloating, potentially worsening nausea and abdominal discomfort.
- Acidic foods and juices: Citrus fruits, tomatoes, and their juices can irritate the digestive tract and worsen heartburn that may accompany nausea.
- Very cold or very hot foods: Temperature extremes can trigger nausea in some people and increase gastric motility, potentially worsening diarrhea.
When to Seek Medical Help？
While dietary changes can help manage mild to moderate digestive symptoms, certain situations require professional medical attention:
- Vomiting or diarrhea lasting more than 48 hours
- Inability to keep any fluids down for 24 hours
- Signs of dehydration (excessive thirst, dry mouth, little or no urination, severe weakness, dizziness, or lightheadedness)
- Fever above 101.5°F (38.6°C)
- Severe abdominal pain
- Blood in vomit or stool
- Symptoms following travel to developing countries
- Symptoms in infants, young children, elderly individuals, pregnant women, or those with compromised immune systems
- Symptoms that occur after starting a new medication
- Signs of serious dehydration, such as rapid heartbeat, confusion, or sunken eyes
- Persistent vomiting without diarrhea, which could indicate conditions other than gastroenteritis
- Severe headache with vomiting
- Vomiting with a stiff neck or severe sensitivity to light
Dehydration can develop quickly, especially in young children and older adults, and can become life-threatening if not addressed promptly. If you’re uncertain about the severity of symptoms, it’s always better to err on the side of caution and contact a healthcare provider.
