When you haven't eaten and feel sick, start with bland, easy-to-digest foods like toast, crackers, bananas, applesauce, or plain rice (the BRAT diet) and liquids like broth, ginger ale, or electrolyte drinks to rehydrate, focusing on small, frequent bites to avoid overfilling your stomach; avoid greasy, spicy, or overly sweet foods that can worsen nausea. Gradually add protein like yogurt or eggs as you feel better, but prioritize hydration and gentle foods first.
Try eating:
If you want something quick yet satisfying, consider reaching for some protein-rich snacks. A handful of nuts or Greek yogurt can provide that much-needed energy boost while keeping you full longer. These options are packed with healthy fats and proteins that help stabilize blood sugar levels after hours without food.
Things that may help you stop feeling sick
Plain, dry foods, such as toast, crackers or plain biscuits, may help to settle your stomach. Salty foods like crisps, cheese or soup may be easier to eat. Try sipping a cold fizzy drink through a straw. You may find these are better if left to go flat.
To relieve nausea fast, try sipping ginger or peppermint tea, eating bland foods like crackers or toast, getting fresh air, using aromatherapy (lemon/peppermint), or trying acupressure at the P6 point on your wrist, focusing on hydration with small sips of clear fluids and avoiding strong smells or greasy foods.
Going too long without eating can cause low blood sugar (hypoglycemia), which may lead to morning nausea, lightheadedness, and shakiness. If you skipped dinner or didn't eat enough protein and carbs the night before, your body may be running on empty by morning.
If you find yourself having no appetite for a short period of time, it may not be necessary to force yourself to eat. If your loss of appetite is paired with other symptoms of being sick, such as vomiting, forcing yourself to eat may make you feel even worse.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
What are the 10 best foods to break a fast?
Understanding the 3-3-3 Rule
Specifically, the rule suggests: Three balanced meals per day. Three hours between each meal. Three hours of movement per week.
Slowing down when eating and drinking: You may also want to opt for more frequent meals while keeping them smaller. Sticking to simpler foods and beverages: Clear liquids and lighter, blander foods are best to avoid making nausea worse.
When you have no appetite, focus on small, frequent, nutrient-dense options like smoothies, soups, yogurt, eggs, toast with nut butter, and fortified drinks, choosing soft, palatable foods that are easy to digest, and adding extra protein/calories with milk, cheese, or oils to maximize nutrition in every bite. Stay hydrated with water, milk, or juice, and consider nourishing drinks like protein shakes if eating is too difficult, as small, manageable portions are key.
Try any or all of them and start reaping the benefits these nutritional powerhouses offer your body.
To relieve nausea fast, try sipping ginger or peppermint tea, eating bland foods like crackers or toast, getting fresh air, using aromatherapy (lemon/peppermint), or trying acupressure at the P6 point on your wrist, focusing on hydration with small sips of clear fluids and avoiding strong smells or greasy foods.
Nausea: If you're on the verge of vomiting, your salivary glands usually release extra saliva to keep stomach acid in the vomit from damaging the inside of your mouth. Pregnancy: Excess saliva can be a temporary side effect of pregnancy. Your salivary glands become overstimulated.
Dehydration can happen quickly when you are throwing up or have diarrhea. Remember to start with small sips often, use oral rehydration solutions, avoid sugary and caffeinated drinks and eat bland foods when ready. If you're unsure what to do or symptoms worsen, trust your gut and call your provider.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Include a variety of fruit and vegetables in your diet. You can add extra calories and protein by adding butter, cheese or sauces to vegetables, or custard or cream to fruit. Aim to have starchy foods such as cereals, potatoes, bread and rice at every meal.
People can experience a loss of appetite for a wide range of reasons. Some are short term, including colds, food poisoning, other infections, or the side effects of medication. Others relate to long-term medical conditions, such as diabetes, cancer, or life-limiting illnesses.
Early signs of gastroparesis include nausea, vomiting undigested food, feeling full quickly (early satiety) or full for a long time, bloating, abdominal pain, heartburn, and poor appetite, often leading to weight loss, though symptoms vary and can be mild. These symptoms signal delayed stomach emptying, making it hard to eat normally, and can also cause blood sugar fluctuations.
Try not to skip meals, as an empty stomach can make your nausea worse. Eat small amounts more often. Some foods may be easier to eat and can help you feel better, such as: dry cracker biscuits.
Schedule a doctor's visit
Make an appointment with your doctor if: Vomiting lasts more than two days for adults, 24 hours for children under age 2 or 12 hours for infants. You've had bouts of nausea and vomiting for longer than one month. You've experienced unexplained weight loss along with nausea and vomiting.