How to Stop Nausea on Ozempic: 15 Foods That Help

Why Does Ozempic Cause Nausea?

Nausea is the most commonly reported side effect of semaglutide (Ozempic, Wegovy). In the STEP 1 clinical trial, 44% of participants in the semaglutide group reported nausea, compared to 17% in the placebo group. Similar rates were observed with tirzepatide in the SURMOUNT-1 trial (24–33% depending on dose). If you're feeling queasy, you are far from alone.

Understanding why it happens helps you manage it. Semaglutide causes nausea through two mechanisms:

• Delayed gastric emptying: GLP-1 receptor agonists slow the rate at which food leaves your stomach. Food that would normally clear in 2–3 hours may sit in your stomach for 4–5 hours. This persistent fullness triggers nausea, especially after eating too much or eating high-fat meals.
• Central nervous system effects: GLP-1 receptors exist in the brainstem's area postrema, which controls the vomiting reflex. Semaglutide directly activates these receptors, causing nausea independent of what you eat.

When Does Nausea Typically Occur?

Nausea follows a predictable pattern for most people:

• First 2–4 weeks of each dose increase: This is when nausea is worst. The slow dose titration schedule (0.25 mg to 0.5 mg to 1.0 mg over months) exists specifically to minimize this.
• Within 1–3 hours after eating: Especially after large meals or high-fat foods.
• Morning hours: Some people experience morning nausea, possibly related to overnight gastric stasis.

The good news: for most people, nausea improves significantly after the first 4–8 weeks at each dose level as the body adjusts. In the STEP 1 trial, nausea was mostly mild-to-moderate and transient.

15 Foods That Help Reduce Ozempic Nausea

1. Fresh Ginger

Ginger is the most evidence-backed natural anti-nausea remedy. It works by blocking serotonin receptors in the gut and accelerating gastric emptying — directly counteracting one of semaglutide's nausea mechanisms. Brew fresh ginger tea by steeping 2–3 thin slices of peeled ginger root in hot water for 5–10 minutes. Drink 20 minutes before meals. You can also chew on small pieces of crystallized ginger (limit to 5–10 g to avoid excess sugar).

2. Plain Crackers (Saltines or Water Crackers)

Bland, starchy, low-fat crackers absorb stomach acid and provide a small amount of fuel without triggering further nausea. Keep a sleeve on your nightstand for morning nausea. Eat 4–6 crackers slowly before getting out of bed. They are not nutritionally impressive, but they are a bridge food to help you tolerate a real meal 30–60 minutes later.

3. Bananas

Bananas are part of the classic BRAT diet (bananas, rice, applesauce, toast) used for GI distress. They are low in fat, easy to digest, and provide potassium — an important electrolyte if you have been vomiting. A small banana (100 g) has just 89 calories. Eat at room temperature rather than cold for better tolerance.

4. Plain Rice

White rice is one of the easiest foods on the human digestive system. It absorbs quickly, is almost completely fat-free, and does not produce gas. During acute nausea episodes, plain rice (75–100 g cooked) with a small portion of baked chicken breast can serve as a tolerable, protein-containing meal.

5. Bone Broth or Clear Chicken Broth

Warm broth is soothing, hydrating, and provides sodium and a small amount of protein (especially bone broth, which contains 6–10 g protein per cup). Sip slowly throughout the day when solid foods feel intolerable. It also helps with hydration, which is critical since nausea often leads to reduced fluid intake.

6. Applesauce (Unsweetened)

Smooth, cool, and virtually fat-free, unsweetened applesauce is gentle on an upset stomach. It provides pectin, a soluble fiber that can help normalize digestion. Keep single-serving cups in your desk or bag for nausea emergencies. A 100 g serving has about 42 calories.

7. Plain Toast (Whole Grain or Sourdough)

Dry toast is one of the oldest remedies for nausea and it works. The toasting process makes the bread easier to digest by partially breaking down starches. Sourdough is particularly well-tolerated because the fermentation process pre-digests some of the gluten and starches. Avoid adding butter or heavy spreads.

8. Greek Yogurt (Plain, Nonfat)

Cold, smooth, and high in protein (10 g per 100 g), plain Greek yogurt is often well-tolerated even during nausea. The probiotics may also support the gut microbiome, which GLP-1 medications can disrupt. The key is choosing plain, nonfat varieties — full-fat yogurt and sweetened varieties are more likely to worsen symptoms.

9. Peppermint Tea

Peppermint has antispasmodic properties that relax the smooth muscles of the GI tract. Peppermint tea is calorie-free, hydrating, and provides a cooling sensation that can settle nausea. Brew a cup and sip slowly. Some people also find peppermint candies helpful, but watch the sugar content.

10. Watermelon

When nausea makes eating feel impossible, watermelon is often one of the few foods that appeals. It is 92% water, virtually fat-free, and has a refreshing, non-offensive taste. A 200 g serving provides hydration plus potassium and vitamin C. The cold temperature also tends to be soothing.

11. Boiled or Baked Potatoes (Plain)

Plain potatoes are bland, starchy, and easy to digest. They are also rich in potassium (421 mg per medium potato). Bake or boil rather than frying, and skip the butter and sour cream during nausea episodes. A small potato (150 g) with a pinch of salt can be a tolerable meal base.

12. Oatmeal (Plain, Cooked)

Cooked oatmeal is warm, bland, and easy on the stomach. It provides soluble fiber (beta-glucan) that supports digestive health. Prepare with water rather than milk during nausea episodes, and avoid heavy toppings. A small bowl (30 g dry oats cooked) with a light sprinkle of cinnamon is a good starting point.

13. Chicken Breast (Baked or Poached)

You still need protein even when nauseated, and plain chicken breast is one of the most tolerable protein sources. Bake or poach it without heavy seasonings or sauces. Shred it into small pieces and eat slowly. A 100 g serving provides 31 g of protein with minimal fat. This ensures you are protecting against the muscle loss described in our guide on protein needs on Ozempic.

14. Frozen Fruit Bars (Low Sugar)

When everything else seems revolting, a cold frozen fruit bar can be surprisingly tolerable. Look for options made with real fruit and minimal added sugar (under 10 g per bar). The cold temperature soothes nausea, and the slow eating pace prevents overwhelming your stomach. They are not a meal replacement, but they provide hydration and a small caloric bridge.

15. Egg Whites (Scrambled or Hard-Boiled)

Whole eggs can worsen nausea due to their fat content (5 g per egg), but egg whites are nearly pure protein (3.6 g per white) with virtually zero fat. Scramble 3–4 egg whites with a pinch of salt for a 14 g protein serving that is light and easy to digest. Hard-boiled egg whites are also convenient for on-the-go eating.

Eating Strategies to Minimize Nausea

Beyond specific foods, how you eat matters enormously:

Meal Size and Frequency

• Eat 5–6 very small meals instead of 3 regular ones. Think 200–300 calories per mini-meal.
• Stop eating before you feel full. On semaglutide, "full" and "nauseous" are separated by just a few bites. Learn to stop at "no longer hungry" rather than "satisfied."
• Use a smaller plate. This simple trick helps you naturally serve and eat smaller portions.

Meal Timing

• Eat on a consistent schedule even if you're not hungry. Skipping meals then eating a large one is the most common nausea trigger.
• Avoid eating within 3 hours of bedtime. Lying down with a full, slowly-emptying stomach increases reflux and morning nausea.
• Time your injection wisely. Some people find injecting at bedtime rather than morning helps them sleep through the worst of any immediate nausea.

Eating Behavior

• Chew each bite 20–30 times. Thoroughly chewing mechanically breaks down food, easing the workload on your slowed stomach.
• Put your fork down between bites. Rushed eating is strongly associated with worse nausea on GLP-1 medications.
• Drink fluids between meals, not during. Drinking while eating adds volume to your already-slow-to-empty stomach. Sip water 30 minutes before or after meals instead.

Foods and Behaviors to Avoid During Nausea

• High-fat foods: Fried foods, creamy sauces, butter, and full-fat cheese dramatically slow gastric emptying further. This is the single biggest dietary trigger.
• Spicy foods: Capsaicin irritates the stomach lining and can worsen an already-irritated GI tract.
• Strong-smelling foods: Cooking odors can trigger nausea. Consider cold meals (salads, yogurt, cold chicken) or using an exhaust fan while cooking.
• Carbonated drinks: The gas from carbonation increases stomach distension and bloating.
• Large volumes of water at once: Sip throughout the day rather than gulping large amounts.
• Lying down after eating: Stay upright for at least 30 minutes after meals. A gentle walk can help promote gastric motility.

When to Contact Your Doctor

While nausea on Ozempic is common and usually manageable, contact your healthcare provider if you experience:

• Nausea that prevents you from eating or drinking for more than 24 hours
• Vomiting more than 2–3 times per day
• Signs of dehydration: dark urine, dizziness, dry mouth, or rapid heartbeat
• Severe abdominal pain (not just nausea or mild cramping)
• Nausea that does not improve after 4–6 weeks at the same dose
• Unintended weight loss exceeding 1 kg per week consistently

Your doctor may recommend adjusting your dose, slowing the titration schedule, or prescribing anti-nausea medication such as ondansetron (Zofran) for temporary relief.

How Nourie Helps You Eat Well Through Nausea

One of the most frustrating aspects of GLP-1 nausea is that it makes meal planning feel impossible. You don't know what you'll be able to tolerate tomorrow, let alone next week. Nourie accounts for your current side effects when generating meal plans. If you're in a titration week or experiencing active nausea, Nourie shifts your plan toward bland, easily-tolerated foods while still prioritizing protein intake. As your side effects improve, your meal plans evolve with you, incorporating more variety and flavor. You also get a tailored grocery list so you always have the right foods on hand.

For a comprehensive look at how to structure your diet around these foods, see our Ozempic diet guide and 7-day GLP-1 meal plan.