Should I Drink a Smoothie if I Feel Nauseous?

September 30, 2025 •

4 min read

According to research from Stanford Health Care, consuming a soft diet with pureed fruits and smoothies can be beneficial once liquids are tolerated after vomiting. So, should I drink a smoothie if I feel nauseous? For many, the right smoothie can be a gentle and nutritious way to get fluids and calories when a full meal is unappealing.

Quick Summary

The suitability of a smoothie for nausea depends on the ingredients, with bland, cold options often more tolerable than fatty or sugary ones. Certain ingredients like ginger, bananas, and yogurt can help soothe the stomach, while others like high-fat dairy should be avoided. The key is to sip slowly and choose gentle, easy-to-digest components.

Key Points

Start Simple: Begin with a bland, small-portion smoothie using gentle ingredients like bananas and chilled water to test your tolerance.
Choose Soothing Ingredients: Incorporate known remedies like fresh ginger, bananas, and plain yogurt to help settle the stomach.
Avoid Aggravating Ingredients: Steer clear of high-fat dairy, excessive sugar, or very acidic fruits, which can worsen nausea.
Prioritize Hydration: A smoothie is an effective way to replenish fluids and electrolytes lost due to illness.
Listen to Your Body: Sip slowly and pay attention to how you feel. Stop drinking if the smoothie makes you feel worse.
Consider Temperature: Cold or room-temperature smoothies are often more palatable for a nauseous stomach than warm drinks due to reduced aroma.

The decision to drink a smoothie when feeling nauseous is not a simple yes or no; it depends heavily on what you put in it. While a cold, bland smoothie can be a gentle way to introduce nutrients and fluids, a high-fat, overly sweet, or dairy-heavy version could worsen symptoms. The right choice can aid hydration and provide essential vitamins when a solid meal is too much.

The Benefits of a Well-Crafted Smoothie for Nausea

When prepared with the right ingredients, a smoothie offers several advantages for an upset stomach:

Hydration: Nausea, especially when accompanied by vomiting, can lead to dehydration. A smoothie made with hydrating liquids like coconut water or chilled water helps replenish fluids.
Gentle on the Stomach: Liquids are often easier to tolerate and digest than solid foods, making them a good option when appetite is low. The blended consistency reduces the work your digestive system has to do.
Nutrient-Dense: Smoothies can be packed with vitamins, minerals, and antioxidants in an easily consumable form. This is crucial for maintaining strength and supporting the immune system while sick.
Customizable: You can tailor a smoothie to your specific needs and sensitivities. If certain flavors or textures are triggering, you can simply leave them out.
Temperature Control: Cool foods and drinks are often better tolerated during nausea because they have less aroma, which can be a trigger. A chilled smoothie can feel refreshing and soothing.

Ingredients to Include for a Soothing Smoothie

To make a nausea-friendly smoothie, focus on bland, easy-to-digest ingredients known for their calming properties:

Banana: Rich in potassium and gentle on the stomach, bananas are part of the classic BRAT diet (bananas, rice, applesauce, toast) recommended for upset stomachs. They can also add a soothing, creamy texture.
Ginger: This root is a well-known remedy for nausea and is effective for various causes, including morning sickness and chemotherapy. Use a small piece of fresh, peeled ginger root or a pinch of ginger powder.
Oats: Adding a small amount of rolled oats can provide soluble fiber, which can help absorb stomach acid and settle the stomach.
Yogurt or Kefir: Plain, unsweetened yogurt or kefir provides probiotics, which help rebalance gut bacteria and aid digestion. Opt for dairy alternatives like almond milk or unsweetened cashew milk if dairy is a trigger.
Coconut Water: Excellent for hydration and electrolytes, coconut water is a better base than fruit juice, which can be too acidic for some.
Mint: A few fresh mint leaves can add a cooling, calming effect that helps soothe a queasy stomach.

Ingredients to Avoid When Nauseous

Just as important as what to include is what to avoid, as certain ingredients can exacerbate nausea:

High-Fat and Greasy Ingredients: Items like fatty dairy products, nut butters, or protein powders high in fat can slow digestion and increase nausea.
Excessive Sugar: Overly sweet flavors can be overwhelming and contribute to nausea. Stick to natural sweetness from fruits.
Acidic Fruits: Highly acidic fruits or juices, such as orange or citrus, can irritate a sensitive stomach lining. Use them sparingly or opt for more neutral choices.
Strong Odors: Some individuals are sensitive to strong smells when nauseous. Avoid overpowering aromatic ingredients.
Large Portions: Even with a gentle smoothie, drinking a large amount too quickly can overwhelm your stomach. Sip slowly and in small doses.

Comparison Table: Nausea-Friendly vs. Potentially Aggravating Smoothies


Feature	Soothing Smoothie (Good for Nausea)	Potentially Aggravating Smoothie (Avoid)
Base Liquid	Chilled water, coconut water, unsweetened almond milk	Whole milk, sugary juices, high-fat dairy
Key Flavor	Bland or gently spiced with ginger or mint	Overly sweet, highly acidic, or very rich
Primary Ingredients	Bananas, ginger, plain yogurt, oats, melon	Heavy cream, excessive fruit, high-sugar protein powders
Temperature	Cool or room temperature	Very hot or very cold (avoiding temperature extremes is wise)
Consumption Method	Sipped slowly in small amounts	Drunk quickly or in large quantities

Practical Tips for Sipping Your Smoothie

Start Small: Begin with a very small portion, such as a half-cup, to see how your stomach reacts.
Sip, Don't Gulp: Drinking too quickly can introduce air and worsen bloating and nausea. Use a straw to help with controlled sipping.
Time It Right: Avoid drinking a smoothie on a completely empty stomach if it contains acidic elements. For some, sipping between meals works best. For morning sickness, a few crackers before getting out of bed may help.
Listen to Your Body: Pay close attention to how you feel. If a smoothie or any of its ingredients makes you feel worse, stop immediately. Your personal tolerance is the most important factor.

Conclusion

For many people grappling with a sensitive stomach, a smoothie can be an excellent way to replenish fluids and get vital nutrients when solid food is out of the question. The secret lies in a careful, conservative approach to ingredients. By focusing on bland, proven-soothing elements like bananas and ginger while avoiding fatty, overly sweet, or acidic add-ins, you can create a gentle, cooling drink that may provide significant relief. If your nausea is severe or persistent, it's always best to consult a healthcare provider, but for common cases of upset stomach, a simple, homemade smoothie is a valuable tool to have in your wellness toolkit.

Soothing Banana-Ginger Smoothie Recipe

Here is a simple, nausea-friendly smoothie recipe to try:

Ingredients:

1 frozen banana (provides a cold, creamy texture and potassium)
1/2 inch fresh ginger, peeled and minced (powerful anti-nausea properties)
1 cup unsweetened almond milk or coconut water (hydrating and gentle base)
1/4 cup plain Greek yogurt or dairy-free yogurt (for probiotics and protein)
A handful of fresh spinach (for extra nutrients, almost undetectable taste)

Instructions:

Combine all ingredients in a blender.
Blend until smooth and creamy.
Pour into a glass and sip slowly. You can add a few ice cubes if you prefer it colder.

For more detailed information on managing digestive issues, check out the resources available from the Mayo Clinic on nausea and vomiting.

Frequently Asked Questions

Yes, smoothies can be very helpful for morning sickness. Cold foods and drinks, including smoothies, often have less odor and are more tolerable. Adding ginger can be especially effective at reducing nausea during pregnancy.

It depends on the individual. Some people find that dairy products can worsen feelings of nausea or increase gas. If you are sensitive to dairy, it's best to use a non-dairy base like unsweetened almond milk or coconut water.

Ginger is one of the most effective and well-researched ingredients for combating nausea. A small piece of fresh, peeled ginger root can be blended into your smoothie for a powerful anti-nausea effect.

Some people find that an empty stomach worsens nausea. It's often recommended to eat a few bland crackers first and then slowly sip a smoothie. Start with a small amount to see how your body reacts.

To make a smoothie easier to digest, use mild, low-acid ingredients like bananas and spinach. Add probiotics from plain yogurt or kefir, and avoid excessive fiber or fat. Sip it slowly to prevent overwhelming your stomach.

While a smoothie can provide essential nutrients and hydration when you can't tolerate solid food, it's not always a complete meal replacement. Focus on frequent, small sips and gradually reintroduce bland solid foods as you can tolerate them.

If the aroma is a trigger, try making a cool or frozen smoothie, as cold foods have a less intense smell. Alternatively, you can opt for very neutral, mild ingredients and drink it with a straw to minimize the aroma.