1. Low-fat crackers
“Savoury crackers such as Provitas, water biscuits and Cream Crackers are generally tolerated well when you’re feeling queasy and they may also help to settle the stomach,” says clinical dietician Anél Viljoen.
2. Cold foods
It is often the strong smell of foods that makes our stomach churn. “Give preference to food that is cold or at room temperature, as it tends to have a less prominent odour than warm food,” says Viljoen. Good choices include low-fat yoghurt, fresh fruit or diluted fruit juice.
3. Sour foods
“Sour foods tend to bring some relief to nausea. Try a slice of lemon in plain water or some herbal tea,” advises Viljoen.
4. Clear soup or stock
Low-fat vegetable, chicken or beef stocks may help to settle your stomach due to their high salt content. As an added bonus, they are a good source of fluids, which will help to ward off dehydration.
5. Starchy, plain foods
Try eating small amounts of dry toast, rice cakes, digestive biscuits, bread sticks or plain popcorn, suggests Viljoen.
6. Bananas
If you are able to stomach something a little more solid, try eating a few small bites of banana. Bananas are rich in potassium, an essential mineral that tends to be depleted when we lose fluids due to vomiting and diarrhoea.
7. Bland, low-fat protein
Low protein levels can make your nausea feel worse, so once you’re up to trying solids, start with low-fat, easy to digest proteins such as chicken (without the skin), non-oily fish and boiled egg.
8. Water throughout the day
“Prevent dehydration (due to loss of fluids through vomiting and diarrhoea) by slowly sipping on plain water throughout the day. Do this separately from any meals that you are able to eat,” says Viljoen. If you are really struggling to keep fluids down, then try sucking on ice chips.
What not to eat
If you’re feeling nauseous, steer clear of very fatty or rich foods, spicy foods, or anything that has a very prominent smell. “Also avoid foods that can cause bloating, such as carbonated drinks, cauliflower, broccoli, watermelon and raw onions,” advises Viljoen.
Did you know?
There are so many people who are intolerant to gluten, dairy, wheat and sugar. This can result in discomfort and feeling bloated, headachy, nauseous, listless, irritable, constipated or even give you a runny tummy, not to mention numerous health issues. A study of one's diet can help eliminate the culprit. Once you've eliminated the culprit you don't have to feel deprived because Clicks has a wide range of gluten-free, wheat-free, dairy-free as well as sugar-free substitutes for you. Click here to shop for healthy snack options.
Also read: Are you lactose intolerant, or do you have a milk allergy?
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