Smoothies can be beneficial for nausea, especially those made with ginger, banana, or yogurt, as they are easy to digest and soothing to the stomach.
Nausea can strike for many reasons—pregnancy, illness, medication side effects, or digestive issues. When your stomach feels queasy, finding foods that settle it becomes a top priority. Smoothies often emerge as a go-to solution because they’re easy to digest, hydrating, and packed with nutrients that combat nausea.
Why Smoothies Help With Nausea
Smoothies work well for nausea because they combine hydration with gentle nutrition. Their liquid form makes them easier to digest than solid foods, while ingredients like ginger and peppermint have proven stomach-soothing properties. Unlike heavy meals that might worsen nausea, smoothies provide steady energy without overwhelming your digestive system.
Key Benefits of Nausea-Fighting Smoothies
- Hydration from liquids helps prevent dehydration from vomiting
- Cool temperature reduces strong food odors that trigger nausea
- Controlled portions prevent overloading your stomach
- Customizable ingredients target specific nausea causes
Best Ingredients for Anti-Nausea Smoothies
Choosing the right ingredients makes all the difference in creating a smoothie that actually helps nausea rather than aggravating it. These components work together to stabilize blood sugar, calm the stomach, and provide essential nutrients.
Fruits and Vegetables
Opt for mild, low-acid fruits that won’t irritate your stomach:
- Bananas (rich in potassium to replace lost electrolytes)
- Apples (contain pectin to help absorb stomach acid)
- Watermelon (high water content helps with hydration)
- Avocado (creamy texture with healthy fats)
Protein Sources
Protein helps stabilize blood sugar levels that can contribute to nausea:
- Greek yogurt (contains probiotics for gut health)
- Silken tofu (blends smoothly without strong flavor)
- Nut butters (add healthy fats and protein)
For an easy protein boost, consider using a personal smoothie blender to mix in protein powders if you can tolerate them.
Nausea-Fighting Additives
These ingredients have specific anti-nausea properties:
- Fresh ginger (blocks nausea signals in the brain)
- Peppermint extract (relaxes stomach muscles)
- Lemon juice (can neutralize stomach acid)
- Ground cinnamon (helps regulate blood sugar)
Top Smoothie Recipes for Nausea Relief
1. Ginger Peach Soother
This smoothie combines ginger’s anti-nausea properties with gentle fruits:
- 1 cup frozen peaches
- 1/2 banana
- 1/2 inch fresh ginger, peeled
- 1 cup almond milk
- 1 tbsp honey (optional)
Blend until smooth. The peaches provide vitamin C while the ginger fights nausea directly.
2. BRAT Diet Smoothie
Based on the BRAT (bananas, rice, applesauce, toast) diet for upset stomachs:
- 1 banana
- 1/2 cup cooked white rice (cooled)
- 1/2 cup applesauce
- 1 cup coconut water
- 1/4 tsp cinnamon
This bland combination is exceptionally gentle on sensitive stomachs.
3. Minty Green Recovery
For when you need nutrients but can’t handle strong flavors:
- 1 cup spinach
- 1/2 avocado
- 1/2 banana
- 1 cup coconut water
- 2-3 drops peppermint extract
The peppermint helps relax stomach muscles while the greens provide nutrients.
Special Considerations for Pregnancy Nausea
Morning sickness affects about 75% of pregnant women, typically between weeks 6-14 of pregnancy. Pregnancy smoothies require special considerations:
Pregnancy-Safe Ingredients
- Ginger (limit to 1 gram per day)
- Peppermint (use extract rather than essential oil)
- Lemon (can help with metallic taste common in pregnancy)
- Protein sources like Greek yogurt or nut butters
Ingredients to Avoid
- Unpasteurized juices or dairy
- Excessive caffeine
- Herbal supplements not approved for pregnancy
For pregnant women struggling with nausea, a versatile blender can make preparing these smoothies much easier during those exhausting first trimester days.
Tips for Maximizing Nausea Relief
How you consume your smoothie matters as much as what’s in it:
Consumption Tips
- Drink slowly—small sips over 30 minutes
- Use a straw to minimize strong smells
- Keep smoothies cool but not ice-cold
- Try drinking before getting out of bed (for morning sickness)
Preparation Tips
- Prepare ingredients when feeling well and freeze in portions
- Use fresh ginger for maximum anti-nausea effect
- Blend thoroughly to avoid texture issues that might trigger nausea
- Store in an airtight container to minimize odors
When Smoothies Aren’t Enough
While smoothies can help mild to moderate nausea, consult a doctor if:
- You can’t keep down any liquids for 12+ hours
- You notice signs of dehydration (dark urine, dizziness)
- Nausea persists beyond typical morning sickness timeframe
- You experience severe abdominal pain with nausea
According to Mayo Clinic, persistent severe nausea may require medical treatment to prevent complications.
