To eat or not to eat—that is the question. At least, when it comes to feeling barfy.
Even though eating is the last thing you want to do when you feel nauseous, certain foods can actually help relieve it in many situations. Plus, they help replace vital nutrients you lose when you do throw up.
However, this applies more to women who are pregnant than those of us who are not pregnant. “If a person is nauseous and they are not pregnant, then there is not necessarily a case for them to try to eat when they don’t feel like it,” says functional medicine and nutrition specialist Leona West Fox CN, CH, FMCHC.
In the latter instance, we can benefit from supportive beverages and supplements. However, if you’re nauseous and you know you need to eat something, we’ve also got some suggestions.
So, with Leona’s help and the above in mind, we’re going to look at quick food combos that can help nausea, along with tips if your nausea is of the non-pregnant variety.
If you’re not pregnant and feeling nauseous, Leona suggests making a cup of ginger or peppermint tea, or taking a probiotic, and waiting an hour before trying to eat again.
“Chronic stress and anxiety can also cause nausea. If you think that’s the case, she recommends drinking lemon balm tea. “It helps calm the nerves that trigger nausea,” she explains, adding that chamomile or lavender could be helpful too. “Other interventions to support stress and anxiety may also be in order,” she adds.
“Another common source of nausea is many medications,” Leona says. “If this is the case, management of nausea will be important. Digestive bitters, digestive enzymes, probiotics, and glutamine are all measures that could support.”
However, if you have persistent nausea, it can “signal an underlying chronic GI issue that needs to be addressed, like reflux, gastroparesis, or other GI conditions,” explains Leona.
(And, ofc, always be sure to speak with your doctor if you’re concerned.)
As Leona told us before, protein is great for staving off nausea during pregnancy. She recommends getting a diversified portfolio of protein types from both plant and animal sources, noting that eggs are especially helpful for nausea because they’re high in B vitamins.
When someone is not eating regularly or waiting too long to eat in the morning or in between meals, they can develop an imbalance in their blood sugar, sometimes referred to as ‘reactive hypoglycemia.’ They tend to get nauseous in the morning or in between meals which delays them from eating even longer, creating a vicious cycle of sorts,” Leona explains.
“Following an eating pattern of regular meals within the same time frame each day will quickly (within a week or so) train their blood sugar and GI and out of the nauseous feeling.”
Add in an easy-to-digest carb, and you’ve got yourself a stomach-settling snack.
“Combining carbohydrates with proteins can help reduce nausea by providing a more balanced and easily digestible meal,” Leona explains. “Carbohydrates provide a quick energy source, while proteins help stabilize blood sugar levels and provide longer-lasting energy. When consumed together, carbohydrates and proteins can provide a more balanced and sustained release of energy, which can help prevent fluctuations in blood sugar levels that may contribute to nausea.”
And, ofc, don’t forget to hydrate. Water is great, obvs, but adding in electrolytes is even better because they replenish minerals like sodium and potassium. Skip the store-bought and try Leona’s homemade electrolyte drink recipe. (Kourt swears by it.)
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