1) Timing & size
- Small, frequent meals: 4–6 per day; stop at comfortable satisfaction.
- Morning gentleness: Start with soft carbs + protein (oats + protein, yogurt + banana).
- Avoid big gaps: Going long without eating can worsen nausea for many.
2) Texture & temperature
- Cool/bland: Smoothies, yogurt, chilled soups often sit easier than hot/greasy foods.
- Low-grease prep: Poach, steam, bake; avoid heavy frying.
- Soft proteins: Poached fish, soft eggs, tofu, cottage cheese, Greek yogurt.
3) Hydration pacing
- Sips over gulps: 150–250 ml (5–8 fl oz) every 60–90 minutes.
- Electrolytes: Add a low-sugar electrolyte if lightheaded; avoid chugging.
- Separate from meals: If fullness is an issue, sip between meals, not during.
4) Ginger & mint
- Ginger: Tea, chews, or capsules (if clinician-approved). Many find it soothing.
- Peppermint tea: Can ease mild nausea for some; test tolerance.
- Air & scent: Cool air, a brief walk, or a mild mint scent may help.
5) Extras that often help
- Slow transitions: Sit upright after meals; avoid lying down immediately.
- Light movement: 5–10 minutes of gentle walking after eating can aid comfort (stop if dizzy).
- Trigger audit: Note foods/spices that consistently worsen symptoms; pause them.
Safety cues (contact your clinician)
- Repeated vomiting or inability to keep fluids down.
- Severe abdominal pain, dizziness, or dehydration signs.
- Blood sugar concerns if on glucose-lowering meds.
Educational, not medical advice. Follow your clinician.