What to Eat If You Don't Feel Like Eating

Whether you're sick with the flu, recovering from a stomach virus or food poisoning, suffering from "morning sickness" during pregnancy or simply just feeling nauseous today, you may be experiencing a decreased appetite. (Despite all the jokes about bizarre food cravings during pregnancy, decreased appetites are a common side effect of pregnancy.) However, it's important that you eat something to settle your stomach and ensure that you stay nourished. When you're at a loss for what to eat, opt for nutrient-rich foods that keep you fuller for longer periods of time.

1. White Rice

White rice is part of the BRAT Diet often recommended by doctors to soothe nausea, stomach discomfort and diarrhea. Some of the healthiest nations in the world, including Japan, enjoy white rice at most meals. While it is true that white rice is more processed than brown rice, all white rice sold in the U.S. is enriched with the nutrients that are lost during processing. White rice has more essential nutrients than brown rice due to this fortification.

Related: The Benefits of the BRAT Diet and Food Alternatives to Consider

2. Bananas

Low Acidity Foods for Toddlers

Learn More

Aim to choose low-fat and bland foods to help reduce your queasiness. Bananas are another bland food that is part of the BRAT Diet. Eating low-acid fruits, such as bananas, in lieu of citrus fruits can provide essential nutrients without encouraging nausea. Bananas are rich in both potassium and magnesium, which are especially helpful to those at risk of dehydration due to vomiting.

Related: The Benefits of the BRAT Diet and Food Alternatives to Consider

3. Applesauce

Like bananas, applesauce is another mild-tasting fruit that can help you feel less nauseous. Applesauce is also part of the BRAT Diet. If you are suffering from diarrhea, it is notable that applesauce contains pectin, a natural thickening agent that is an anti-diarrhea component.

Related: The Benefits of the BRAT Diet and Food Alternatives to Consider

4. Low Fiber Cereals Such as Cream of Wheat

What Vegetables Don't Cause Gas While Breastfeeding?

Learn More

Low fiber cereals like cream of wheat or cold cereal with less than one gram of fiber per serving can be a carbohydrate alternative to toast or white rice.

Related: The Benefits of the BRAT Diet and Food Alternatives to Consider

5. Hard Boiled Eggs

Hard boiled Eggs may be well tolerated by folks with stomach upset; they are full of protein but do not have any fiber which can help rest the intestines.

6. Clear Broth or Bone Broth Soups

"Soups and stews made with a bone in the broth increases the ever important calcium absorption," says Gina Sirchio, MD. You can buy bone broth premade in some health food stores, or you can make your own. Typically, about 2 pounds of beef bones added to 4 quarts of water and whatever vegetables you prefer is ideal. Purchase beef bones from your local butcher.

Related: Why Bone Broth Is Good For You

7. Sweet Potatoes

Sweet potatoes, squash, yams, and other soft veggies without the skin can be tolerated during upset stomach if they are very well cooked.