What to eat when Ozempic makes you nauseous?

October 14, 2025 •

4 min read

In clinical trials, nausea was the most commonly reported side effect of Ozempic, with about 20% of participants reporting it [1.5.7]. If you're wondering what to eat when Ozempic makes you nauseous, focusing on bland, low-fat foods can help manage this common issue [1.3.2].

Quick Summary

Manage nausea from Ozempic by choosing bland, low-fat foods like crackers, toast, and rice, and staying hydrated with clear liquids [1.3.2, 1.2.3]. Avoiding greasy, spicy, and sugary items can also significantly reduce discomfort [1.3.2].

Key Points

Choose Bland Foods: Opt for the BRAT diet (bananas, rice, applesauce, toast) and other bland items like crackers to soothe your stomach [1.2.2].
Avoid Trigger Foods: Steer clear of greasy, fried, spicy, and sugary foods, as they can worsen nausea by further slowing digestion [1.3.2, 1.3.5].
Stay Hydrated: Sip on clear, cold liquids like water, broth, or ginger tea throughout the day, but preferably not during meals [1.2.3, 1.6.2].
Eat Small, Frequent Meals: Instead of three large meals, eat smaller portions more often to avoid feeling overly full [1.2.3].
Don't Lie Down After Eating: Remain upright for at least 30-60 minutes after meals to aid digestion and prevent reflux [1.6.2].
Prioritize Lean Protein: Incorporate easy-to-digest lean proteins like skinless chicken, fish, and tofu to maintain muscle mass [1.2.7, 1.2.5].
Consult Your Doctor: If nausea is severe or persistent, speak with your healthcare provider about adjusting your dose or other management strategies [1.4.2].

Understanding Why Ozempic Causes Nausea

Ozempic (semaglutide) is a GLP-1 receptor agonist that helps manage type 2 diabetes and, in some cases, aids in weight loss [1.5.2]. One of its primary mechanisms is slowing down gastric emptying, which means food stays in your stomach for a longer period [1.3.8, 1.4.7]. This effect helps you feel fuller for longer, but it's also the main reason behind gastrointestinal side effects like nausea [1.4.7]. The feeling of being overly full can trigger nausea, bloating, and discomfort [1.2.3]. Statistics from clinical trials show that nausea is a frequent side effect, affecting up to 44% of users at higher doses [1.5.2]. The good news is that for most people, this side effect is mild-to-moderate, transient, and often decreases as the body adjusts to the medication [1.5.1, 1.4.2].

Foods to Eat to Alleviate Ozempic Nausea

When you're feeling nauseous, choosing the right foods is critical to get nutrition without worsening your symptoms. The best options are typically bland, low-fat, and easy to digest [1.3.2, 1.4.5].

The BRAT Diet and Other Bland Foods

Healthcare providers often recommend the BRAT diet, which consists of bananas, rice, applesauce, and toast [1.2.2]. These foods are gentle on the stomach and can help absorb excess stomach acid [1.4.4].

Bananas: A good source of potassium and easy to digest.
Rice: Plain, white rice is a simple carbohydrate that provides energy without straining your digestive system [1.4.5].
Applesauce: Like apples, applesauce is hydrating and easy on the stomach [1.2.8].
Toast and Crackers: Plain, dry toast or crackers can be eaten to avoid low blood sugar without strong flavors or smells that might trigger nausea [1.2.3].

Other recommended bland foods include plain noodles, mashed or boiled potatoes, and baked chicken [1.3.6, 1.2.8].

Hydrating and Soothing Options

Staying hydrated is crucial, as dehydration can make nausea worse [1.2.3]. Sip liquids slowly throughout the day.

Water: Ice-cold water in small sips can be particularly soothing [1.2.3].
Broth: Clear, broth-based soups are hydrating and easy to digest [1.3.1].
Gelatin: Foods with high water content, like gelatin, are also recommended [1.3.2].
Herbal Teas: Ginger and peppermint tea are well-known natural remedies for nausea. Ginger can help speed up digestion, while peppermint can relax the digestive tract [1.2.3, 1.4.4].

Prioritizing Lean Protein

While you may not have a large appetite, getting enough protein is important for maintaining muscle mass, especially if you are losing weight [1.2.7]. Opt for lean protein sources that are easier to digest.

Poached or boiled skinless chicken breast [1.3.6]
Fish [1.2.7]
Tofu [1.2.5]
Lentils and beans [1.2.5]
Low-fat yogurt [1.3.6]

Foods to Avoid When Feeling Nauseous

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate nausea by further slowing digestion or irritating the stomach [1.3.5].

Greasy and Fried Foods: Items like french fries, pizza, and doughnuts are high in fat, which takes longer to digest and can make you feel more nauseous [1.3.7].
Spicy Foods: Spices can irritate the stomach and worsen symptoms [1.3.7, 1.6.2].
Sugary Foods and Drinks: Sweets, pastries, and sugary sodas can cause blood sugar spikes and may upset your stomach [1.3.5, 1.3.3].
Highly Processed Foods: Chips, crackers with high-fat content, and other processed snacks should be limited [1.3.5].
Alcohol and Caffeine: Both can irritate the stomach, and alcohol can worsen side effects. Carbonated drinks may also cause bloating and gas [1.3.6, 1.3.4].

Comparison: Foods to Eat vs. Foods to Avoid


Foods to Eat for Nausea Relief	Foods to Avoid	Why?
Bland foods (toast, crackers, rice, bananas) [1.2.2]	Greasy, fried, and high-fat foods [1.3.2]	High-fat foods slow digestion further, increasing nausea [1.3.7].
Clear, cold liquids (water, broth) [1.2.3]	Sugary drinks and sweets [1.3.2]	Can cause blood sugar spikes and stomach upset [1.3.5].
Lean proteins (chicken, fish, tofu) [1.2.5]	Spicy foods [1.3.3]	Can irritate the stomach lining [1.6.2].
Foods with high water content (soups, gelatin) [1.3.2]	Alcohol and caffeinated beverages [1.3.6]	Both can be stomach irritants [1.3.6].
Ginger and peppermint tea [1.2.3]	Carbonated beverages [1.3.4]	Can increase gas and bloating, leading to discomfort [1.3.4].

Lifestyle Tips for Managing Ozempic Nausea

Beyond your diet, several lifestyle adjustments can help you manage and prevent nausea:

Eat Smaller, More Frequent Meals: Instead of three large meals, try eating five or six smaller ones throughout the day. This prevents your stomach from becoming overly full [1.2.3, 1.4.7].
Eat Slowly: Take your time with meals, chewing thoroughly. This gives your body time to signal that it's full and aids digestion [1.2.3, 1.6.2].
Don't Lie Down After Eating: Stay upright for at least 30-60 minutes after a meal to help with digestion and prevent reflux [1.6.2, 1.4.5]. A light walk after eating can also help [1.3.5].
Stay Hydrated Between Meals: Drink fluids 30-60 minutes before or after meals, rather than during them, to avoid feeling too full [1.6.2].
Talk to Your Doctor: If nausea is persistent or severe, contact your healthcare provider. They may adjust your dosage, as nausea is often worse when starting the medication or increasing the dose [1.4.2]. They can also rule out other issues or prescribe anti-nausea medication if needed [1.4.1].

Conclusion

Nausea is a common and usually temporary side effect of Ozempic, resulting from the medication's effect on slowing digestion [1.5.2, 1.4.7]. By making strategic dietary choices—focusing on bland, low-fat foods like the BRAT diet, lean proteins, and clear liquids—you can effectively manage this symptom [1.3.2, 1.2.7]. Equally important is avoiding trigger foods such as greasy, spicy, and sugary items [1.3.5]. Combining these dietary changes with lifestyle adjustments like eating smaller, slower meals and staying upright after eating can significantly reduce discomfort and help you continue your treatment successfully [1.2.3]. Always consult your healthcare provider for persistent or severe symptoms [1.4.2].

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.

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Frequently Asked Questions

For many people, nausea from Ozempic is temporary and tends to be most common when first starting the medication or after a dose increase. It usually subsides over a few weeks as your body adjusts [1.4.2, 1.5.7].

The best drinks are clear, cold, and non-carbonated. Ice-cold water, clear broths, and herbal teas like ginger or peppermint are excellent choices. It's often recommended to sip them slowly between meals [1.2.3, 1.4.5].

Yes, it's generally better to eat something, as an empty stomach can sometimes worsen nausea or lead to low blood sugar [1.2.3]. Try small amounts of bland foods like crackers or toast [1.2.3].

You should avoid foods that are greasy, fried, spicy, and very sugary. These foods are harder to digest and can sit in the stomach longer, worsening nausea, bloating, and discomfort [1.3.2, 1.3.5].

Some over-the-counter options like Pepto-Bismol (bismuth subsalicylate) or natural remedies like ginger may provide relief [1.2.3, 1.4.6]. However, you should always consult your doctor before taking any new medication, as they can also prescribe anti-nausea drugs like ondansetron (Zofran) if needed [1.4.1].

Ozempic works by mimicking a hormone (GLP-1) that slows down how quickly your stomach empties food [1.4.7]. This process helps control blood sugar and appetite but can also lead to feelings of excessive fullness, bloating, and nausea [1.3.8].

Yes, eating slowly gives your stomach more time to process food and helps you recognize feelings of fullness sooner, which can prevent overeating and reduce the risk of nausea [1.2.3, 1.4.5].