When you feel nauseous but still hungry, eating small amounts of bland, easy to digest foods can help settle the stomach without making symptoms worse. An empty stomach often increases nausea, so gentle eating is usually better than skipping food altogether.
Foods that are usually better tolerated include plain carbohydrates like toast, crackers, rice, pasta, potatoes, and oatmeal. Soft or low fat proteins such as eggs, yogurt, or baked chicken can also help maintain energy. Strong smells, greasy foods, spicy dishes, and very sweet items tend to worsen nausea and are best avoided.
Eating slowly and choosing small, frequent meals rather than large portions can reduce stomach discomfort. Cold or room temperature foods may be easier to handle since they release less odor. Drinking fluids between meals instead of with food can also help limit nausea.
If nausea lasts more than a few days, keeps you from eating enough, or comes with vomiting, weight loss, or dehydration, medical evaluation is important. Avoid taking medications or supplements on your own, and consider speaking with a primary care doctor or gastroenterologist to identify the cause and guide treatment safely.