Motion Sickness and Diet: What to Eat (and Avoid) Before Travel

Motion sickness can strike at the worst possible times right in the middle of a long car ride, a turbulent flight, or a boat trip you’ve been looking forward to. While it’s often associated with sensory confusion between your eyes and inner ear, your diet plays a surprisingly big role in how your body handles motion. What you eat (and what you avoid) before travel can make the difference between a comfortable journey and a miserable one.

How Diet Affects Motion Sickness

The connection between diet and motion sickness lies in how your body responds to certain foods. Heavy, greasy, or spicy meals can upset your stomach even when you’re sitting still so when motion is added to the mix, nausea and dizziness can quickly follow. On the other hand, light, balanced meals that are easy to digest help keep your stomach calm and your blood sugar steady, making you less prone to discomfort.

What to Eat Before Traveling

Choosing the right pre-travel foods can go a long way in preventing motion sickness. Aim for small, light meals about one to two hours before your trip, focusing on foods that are gentle on the stomach and provide steady energy.

1. Ginger

Ginger has long been recognized as one of the most effective natural remedies for nausea. You can enjoy it in several forms ginger tea, ginger ale (preferably natural or low-sugar), ginger candies, or even raw ginger slices. Its active compounds, gingerols and shogaols, help soothe the stomach and reduce queasiness.

2. Plain Carbohydrates

Simple, bland carbs like crackers, toast, oatmeal, or plain rice are easy to digest and can help absorb stomach acid. These foods are particularly useful if you’re prone to nausea, as they don’t overwhelm your digestive system.

3. Bananas and Apples

Fruits like bananas and apples are light, hydrating, and rich in nutrients. Bananas also help maintain electrolyte balance, while apples provide natural sugars that help stabilize blood sugar levels during travel.

4. Herbal Teas

If you have time before your trip, sipping on a cup of peppermint or chamomile tea can calm your stomach and reduce tension. Peppermint helps relax the muscles in the digestive tract, while chamomile has natural anti-nausea properties.

5. Lean Protein

A small serving of lean protein like a boiled egg, yogurt, or a piece of turkey can keep you feeling satisfied without being too heavy. Avoid fried or fatty meats, as these can make your stomach more sensitive to motion.

What to Avoid Before Traveling

Just as some foods can help, others can make motion sickness much worse. The goal is to avoid anything that can upset your stomach, increase acid production, or trigger bloating.

1. Greasy and Fried Foods

Foods like burgers, fries, and fried chicken may be tempting before a trip, but they take a long time to digest and can increase feelings of nausea once motion begins. Fatty foods also make your stomach produce more acid, which worsens discomfort.

2. Spicy Foods

Hot sauce, chili, and heavily seasoned meals can irritate the stomach lining. Even if you normally tolerate spice well, your body may react differently in motion, so it’s best to skip these before traveling.

3. Dairy Products

While some people can handle light dairy, others find that milk and cheese increase mucus and lead to an unsettled stomach. If you’re sensitive, it’s better to avoid dairy before traveling and opt for lighter alternatives.

4. Carbonated and Sugary Drinks

Sodas and sweet juices can cause bloating and gas, making nausea worse. The carbonation might initially feel refreshing, but once motion starts, that extra air in your stomach can lead to more discomfort.

5. Alcohol and Caffeine

Both alcohol and caffeine can dehydrate you, which can make motion sickness more intense. Alcohol also affects your balance and can disrupt your body’s ability to process motion signals. Instead, opt for water or herbal tea before and during your trip.

Eating During Travel

If you’re on a long trip, small, frequent snacks are better than one large meal. Choose easy-to-digest options like crackers, fruit slices, or nuts. Stay hydrated, but sip water slowly instead of gulping it down. If you start to feel queasy, nibbling on a small piece of ginger candy or sucking on a mint can help calm your stomach.

A Balanced Approach to Travel Comfort

Ultimately, managing motion sickness through diet is about preparation and balance. Avoiding rich or spicy foods and focusing on light, soothing options can help your body handle motion more smoothly. Pair these dietary habits with other preventive strategies like sitting in a stable part of the vehicle, focusing on the horizon, and keeping fresh air circulating to minimize discomfort even further.

Your diet is one of the easiest ways to take control of motion sickness before it starts. By knowing what to eat and what to avoid before travel, you can significantly reduce your risk of nausea, dizziness, and general discomfort. So before your next road trip, flight, or boat ride, plan your meals wisely and your stomach will thank you for it.