Many women experience some nausea or vomiting during pregnancy. People who have experienced it know that the name “morning sickness” isn’t really accurate, since feeling sick (or having to use a barf bag right away) can happen at any time of the day. Are there foods we can eat to keep morning sickness at bay?.
Nausea can make eating difficult. The queasy, uncomfortable feeling in your stomach kills your appetite. When nausea strikes, certain foods become unappealing. But it’s important to get nutrition during bouts of nausea. So what should you eat when you feel queasy? Some people claim tuna is a good food for nausea. The high protein and nutrients may help settle an upset stomach. But is this true? Let’s examine if tuna is really an effective food for nausea.
What Causes Nausea?
Before looking at tuna for nausea, it helps to understand why people feel nauseated in the first place. Nausea is commonly caused by
- Pregnancy – Morning sickness from hormonal changes
- Motion sickness – Inner ear disturbance from travel
- Migraines – Throbbing headaches
- Food poisoning – Bacterial or viral infections
- Medications – Chemo drugs, antibiotics, opioids
- Gastroparesis – Slowed stomach emptying
- Gallbladder disease – Blocked bile ducts
- Ulcers – Irritation of the stomach lining
- Anxiety or stress – Activated “fight or flight” response
Anything that irritates the stomach, intestines, inner ear, or brain can trigger feelings of nausea. While it’s usually temporary, nausea can make it hard to eat normally. Finding foods that settle the stomach can provide relief.
Why Might Tuna Help with Nausea?
Certain properties of tuna suggest it could potentially help calm an upset stomach. Here’s what makes tuna a promising nausea food:
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High Protein Content Protein rich foods may help with nausea. Tuna packs over 20 grams of protein per 3 ounce serving. Protein is satisfying and stabilizes blood sugar
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Vitamin B6: Tuna contains this anti-nausea nutrient. Vitamin B6 helps regulate nausea signaling in the brain. It’s used to treat morning sickness.
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omega-3 Fatty Acids: As a fatty fish, tuna provides anti-inflammatory omega-3s EPA and DHA. They inhibit prostaglandins that induce nausea.
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Selenium: This mineral has antioxidant properties that may ease nausea. Just 3 ounces of tuna provides over 100% of your selenium RDA.
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Tryptophan: Tuna contains this amino acid that helps regulate serotonin. Low serotonin levels are linked to increased nausea and vomiting.
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Soft Texture: The soft, easy to chew texture of tuna may be better tolerated than meatier proteins when nauseated.
Through these mechanisms, tuna seems like it could theoretically help reduce nausea. But does the evidence support it?
Does Consuming Tuna Actually Help Nausea?
While tuna contains many promising anti-nausea nutrients, there is limited direct research on tuna for nausea relief. However, some studies show promise:
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A 2013 study found omega-3 supplements reduced nausea and vomiting in early pregnancy. Tuna provides omega-3s, so may have similar effects.
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A 2018 study showed taking vitamin B6 supplements decreased nausea symptoms in kidney disease patients on dialysis. Tuna could be a food source of B6 for nausea.
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Research links low selenium levels with increased nausea and vomiting during pregnancy. As a selenium-rich food, tuna may help correct deficiencies.
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In a survey study, 25% of pregnant women reported tuna sandwiches and crackers eased nausea, though most found milk, potato chips, and ginger ale more helpful.
So while limited, there is some evidence tuna could help provide relief from a nauseated, queasy stomach. Tuna is certainly worth trying when searching for foods to help nausea.
How to Eat Tuna for Nausea
If you want to attempt easing nausea with tuna, focus on preparation methods that are easy on the stomach:
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Tuna Salad: Mix tuna with mayo, lemon juice, and crackers or bread. The bland flavors are unlikely to upset your stomach further.
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Tuna Melt: Top bread with tuna salad and melted cheese for a warm, soothing sandwich.
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Tuna Pasta: Toss tuna and pasta with olive oil, garlic, parsley and lemon. The carbs aid nausea.
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Tuna Casserole: Make a classic tuna noodle casserole with a mild cheese like cheddar or mozzarella.
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Tuna Avocado Boats: Fill avocado halves with tuna salad for added creaminess.
Avoid spices, hot sauces, or flavor additions that could potentially irritate your stomach more. Stick to gentle, comforting tuna recipes.
Other Foods That May Help Nausea
While tuna is a good protein option, there are other foods that research shows may also ease an upset stomach:
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Ginger: Has antiemetic properties. Enjoy ginger tea, ginger ale, ginger candies, or add fresh ginger to food.
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BRAT Diet Foods: Bananas, rice, applesauce, and toast provide bland carbs that are easy to digest.
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Peppermint: Calms stomach muscles. Drink mint tea or peppermint water.
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Probiotic foods: Can improve gut health. Choose yogurt, kefir, kimchi, sauerkraut, pickles.
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Chamomile tea: Soothes the stomach. Contains antiemetic apigenin.
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Crackers: Provide carbs and starch to absorb excess stomach acid.
Mixing tuna with nausea-friendly foods like ginger, mint, probiotics, or crackers gives you multiple ways to tame your upset tummy.
Foods to Avoid with Nausea
Just as important as what to eat is knowing what not to eat when nauseated:
- Greasy, fried foods
- Raw veggies and salads
- Citrus fruits and juices
- Strong spices
- Caffeine
- Dairy
- Fatty meats
Avoid anything hard to digest, gut-irritating, or strong smelling. Stick to bland, mild, soft foods and liquids.
Tips for Coping with Nausea
Along with diet, other tips can help minimize nausea:
- Eat small, frequent meals instead of large ones
- Stay hydrated with water and electrolyte drinks
- Get fresh air
- Use acupressure wrist bands
- Take deep breaths
- Distract yourself with games, TV, reading
- Take prescribed anti-nausea medication
See your doctor if nausea persists over 48 hours or prevents eating/drinking. IV fluids and medication may be needed.
The Bottom Line
With its stellar nutrition profile, high protein, and soft texture, tuna seems promising for easing nausea. While research is limited, some studies suggest tuna contains nutrients like omega-3s and vitamin B6 that may calm the stomach. Anecdotally, many people find tuna easy to digest when nauseated. For best results, enjoy tuna along with other foods and remedies that help nausea like ginger, peppermint, probiotics, and hydration. Tuna is worth trying when looking for foods to settle an upset, queasy stomach.
Eating Strategies to Avoid Morning Sickness
- You shouldn’t go too long without eating. When you wake up in the morning, eat a few crackers before you start your day. After that, eat something every two to three hours.
- Drinking small amounts of water throughout the day will keep you from having to gulp down a lot of it at once, which could make you feel sick. Regularly sip small amounts of milk or non-dairy milk, fruit juice, or water to keep from becoming dehydrated.
- Watch when you take your vitamins. For some women, the amount of iron in prenatal vitamins or iron supplements may be too high and make them feel sick. Take the vitamins with food or before bed if you think this might be the case for you.
- You could try ginger and lemon. Ginger is an alternative medicine that has been shown to help with stomach problems. Some people also find that the smell of lemons is relaxing.
- Try Vitamin B6. Vitamin B6 has been tested in some studies, but there isn’t strong proof that it works. Vitamin B6 is sometimes given with another drug to pregnant women who are sick to help them handle their nausea and vomiting.
- Eat well before you get pregnant. Interestingly, a healthy diet before pregnancy may be linked to a lower risk of hyperemesis gravidarum, which is severe nausea and vomiting that can make you dehydrated and may need to be hospitalized. A study of Norwegian pregnant women published in 2011 in the British Journal of Nutrition found that those who ate more seafood, allium vegetables (e.g. g. people who ate more water, onions, garlic, leeks, shallots, chives, and other vegetables and fruits in the 12 months before getting pregnant were less likely to get severe nausea and vomiting than people who ate less.
Manage Morning Sickness Through Diet
The tricky thing about morning sickness is that no one has pinpointed its exact cause. Most people agree that it has something to do with the changes in hormones that happen in your body during different stages of pregnancy.
The 5 Best Foods When You’re Nauseous
FAQ
Is fish good for nausea?
Can I eat tuna after vomiting?
What foods reduce nausea?
Salty liquids, such as those found in electrolyte replacement sports drinks may help to reduce nausea, according to research. 5. Protein Meals that are primarily made up of protein-rich foods, rather than carbohydrates, have been suggested by researchers to reduce nausea. 6. Cinnamon
How to reduce nausea if you eat a lot?
Sticking to a bland diet will help to reduce nausea. Any foods with strong flavors might unsettle the stomach further. For example, the BRAT diet is often used to relieve symptoms of food poisoning or infection. It consists of bananas, rice, applesauce, and toast. 10. Avoiding bending forward and crunching the abdomen.
Can food make you feel nauseous?
If people are feeling nauseated, just the thought of food may make them feel worse. However, bland foods, cold foods, protein foods, ginger, and other options may help settle the stomach and provide energy for the body.
What is the best tea to eat If You’re nauseous?
While cool foods help in some instances, hot tea is the best choice for others. Add honey and lemon for taste. Some of the best herbal teas to ease nausea include: These teas can also be cooled and consumed as iced tea if cold foods and beverages are better tolerated.