Knowing what foods to eat can be challenging when dealing with an upset stomach. While some foods may worsen your symptoms, others can help soothe your stomach and get you better. This article will explore the 17 best foods to eat when you have an upset stomach.
Whether you’re dealing with nausea, vomiting, diarrhea, or other uncomfortable symptoms, the right foods can make all the difference. From bland carbohydrates to soothing herbal teas, there are plenty of options.
Incorporating these foods into your diet can help calm your stomach and promote healing. So, if you’re looking for relief from your upset stomach, keep reading to discover the best foods.
Top Foods to Eat When you Have an Upset Stomach
If you’re experiencing an upset stomach, finding the right foods to eat can be a challenge. Some foods can worsen your symptoms, while others can help soothe your stomach and alleviate discomfort. Here are some of the best foods to eat when you have an upset stomach:
1. Bananas
Bananas are a great food to eat when you have an upset stomach. They are easy to digest and contain potassium, which can help to regulate fluid balance in your body. Bananas are also rich in fiber, which can help to promote healthy digestion.
A BRAT ( Bananas, Rice, Apple sauce, and Toast) diet is considered adequate when one has an upset stomach.
Eating those foods that get digested quickly gives relief to the upset stomach.
2. Rice
Rice is another great food to eat when you have an upset stomach. It is also one of the foods from the BRAT diet. So, there is no doubt that it is helpful when you have a sour stomach.
When cooked plain, white rice contains simple carbohydrates that are gentle on the stomach and provide a source of energy without adding further stress to the digestive system.
Its low fiber content means it’s less likely to cause irritation or discomfort, making it suitable for calming nausea and diarrhea. Additionally, white rice acts as a binding agent, helping to absorb excess stomach acid and firm up loose stools.
Plain, white rice is the best option, as it is less likely to irritate brown or wild rice.
3. Applesauce
Applesauce is easy to digest and contains pectin, which can help to soothe your stomach and alleviate diarrhea.
Applesauce is naturally easy to digest because it’s primarily made from cooked, mashed apples, which are soft and gentle on the stomach.
The cooking process breaks down the fibers in the apples, making them more accessible for the stomach to process.
Applesauce has a mild, slightly sweet flavor unlikely to irritate the stomach lining.
4. Toast
Plain white toast, particularly when toasted to a light golden brown, contains simple carbohydrates that are gentle on the stomach and can help absorb excess stomach acid, relieving nausea and discomfort.
Its mild flavor and soft texture make it a comforting choice for those experiencing digestive upset, and it can be easily paired with other bland foods like bananas or applesauce for added nourishment without overwhelming the stomach.
Toast is a gentle, soothing option that provides comfort and relief during gastrointestinal distress.
5. Ginger
Ginger is a natural remedy for upset stomachs. It can help to reduce inflammation in your stomach and alleviate nausea. You can drink ginger tea or add fresh ginger to your meals.
Ginger is renowned for alleviating upset stomach symptoms, making it a popular choice for digestive relief. This root contains bioactive compounds like gingerol and shogaol, which have anti-inflammatory and anti-nausea properties. G
inger helps to soothe the gastrointestinal tract, reducing feelings of nausea and discomfort. Whether consumed as ginger tea, ginger ale, or fresh ginger slices, it can effectively calm an upset stomach and promote digestion.
Additionally, ginger stimulates saliva production, aids digestion, and may help alleviate symptoms of indigestion and bloating.
Its natural compounds work synergistically to provide relief, making ginger a go-to remedy for various digestive issues.
Peppermint is another natural remedy for upset stomachs. It can help to soothe your stomach and alleviate nausea.
6. Peppermint
Peppermint is renowned for its ability to alleviate symptoms of an upset stomach and promote digestive health.
The menthol in peppermint has a calming effect on the digestive tract muscles, helping to reduce spasms and discomfort associated with indigestion, bloating, and nausea.
Additionally, peppermint has been shown to stimulate the flow of bile, which aids in the digestion of fats and promotes the overall digestive process. Its soothing properties can also help alleviate gas and bloating, making it an excellent choice for relieving gastrointestinal discomfort.
Furthermore, peppermint’s refreshing aroma can positively impact mood and overall well-being, enhancing its therapeutic effects.
Whether consumed as tea, in oil form, or as a natural remedy, peppermint is a versatile and practical option for soothing an upset stomach and promoting digestive comfort.
7. Plain Yogurt
Plain yogurt is a good choice when you have an upset stomach. It is my favorite food when I get an upset stomach. The slight tanginess of yogurt feels so good.
It contains probiotics, which can help promote healthy digestion.
Probiotics are beneficial bacteria that help maintain a healthy balance in the gut microbiome, which plays a crucial role in digestion and overall digestive health.
Consuming plain yogurt can help replenish these beneficial bacteria, promoting better digestion and potentially alleviating symptoms such as bloating, gas, and diarrhea.
Additionally, plain yogurt is easy to digest and less likely to irritate an already sensitive stomach than flavored or sweetened varieties, which may contain added sugars or artificial ingredients that could exacerbate digestive discomfort.
Its mild flavor and creamy texture make it a soothing and nourishing option for those experiencing gastrointestinal distress.
8. Papaya
Papaya is a tropical fruit that can soothe your stomach and alleviate indigestion. For several reasons, Papaya is a fantastic choice for soothing an upset stomach.
Firstly, it contains an enzyme called papain, which aids in digestion by breaking down proteins and easing the digestive process, thus alleviating discomfort.
Additionally, papaya is rich in fiber, which helps regulate bowel movements and prevents constipation, a common issue associated with digestive upset.
Moreover, papaya contains vitamins and minerals, such as vitamin C, A, and potassium, which support overall digestive health and promote healing.
Its naturally occurring sugars are gentle on the stomach, providing a source of energy without causing further irritation.
9. Boiled Potato
Boiled potatoes are bland, easy to digest, and can help absorb excess stomach acid. Due to several factors, they are an excellent choice for calming an upset stomach.
Firstly, they are easy to digest, providing energy without burdening the digestive system.
Boiling potatoes softens their texture, making them gentle on the stomach lining, which can be irritated during digestive discomfort.
Additionally, potatoes are rich in potassium, an electrolyte that helps maintain proper fluid balance, aids in hydration, and regulates stomach function. Moreover, boiled potatoes are low in fat and fiber, reducing the risk of exacerbating digestive issues such as bloating or gas.
Their bland flavor makes them easy on the palate, soothing nausea or discomfort.
Incorporating boiled potatoes into your diet when experiencing stomach upset can provide nourishment and relief, making them an ideal choice for promoting digestive wellness.
10. Coconut Water
Coconut water is a natural remedy for upset stomachs. It can help to rehydrate your body and replace electrolytes that may have been lost due to vomiting or diarrhea.
Due to its unique composition and properties, coconut water is a superb option for soothing an upset stomach.
Rich in electrolytes such as potassium, sodium, and magnesium, coconut water helps replenish the body’s lost fluids and minerals. It aids in hydration and restores electrolyte balance, which is crucial during bouts of stomach upset.
Its natural sugars provide a gentle energy source without overwhelming the digestive system, and its mild flavor is often well-tolerated even when nausea occurs.
Additionally, coconut water contains enzymes that support digestion and may help alleviate gastrointestinal discomfort.
Furthermore, it lacks artificial additives and preservatives, making it a pure and natural choice for soothing the stomach.
11. Oatmeal
Oatmeal is a good choice when you have an upset stomach. It is easy to digest and contains soluble fiber, which can help to promote healthy digestion. It is best to choose plain, unsweetened oatmeal and avoid adding sugar or other flavorings.
These are some of the best foods to eat with an upset stomach. Remember to listen to your body and avoid foods that worsen your symptoms.
Few More Foods to Eat for an Upset Stomach
Hydration and Upset Stomach
When you have an upset stomach, it’s essential to stay hydrated. Drinking enough fluids can help you feel better and prevent dehydration. However, not all fluids are created equal. Some can make your symptoms worse. Here are some options to consider:
12. Herbal Teas
Herbal teas can be a great way to soothe an upset stomach. They are gentle on your digestive system and can help reduce inflammation.
Some of the best options include ginger, chamomile, and peppermint. Ginger tea can help relieve nausea and vomiting, while chamomile tea can help calm your stomach.
Peppermint tea can also help relieve nausea and bloating.
13. Clear Broths
Clear broths are another good option when you have an upset stomach. They are easy to digest and can provide your body with much-needed nutrients.
Just make sure to choose a low-sodium option to avoid worsening your symptoms.
14. Electrolyte-Rich Drinks
Electrolyte-rich drinks can be helpful if you are experiencing diarrhea or vomiting. They can help replace the fluids and electrolytes that you have lost. Some good options include coconut water, sports drinks, and Pedialyte.
However, be careful not to choose a drink that is too high in sugar.
Remember to sip your fluids slowly and avoid drinking large amounts at once. This can help prevent further irritation to your stomach.
Foods to Avoid During Digestive Upset
When you’re experiencing digestive upset, avoiding certain foods that can further irritate your stomach and worsen your symptoms is essential. Here are some foods to steer clear of:
Dairy Products
Dairy products, such as milk, cheese, and ice cream, can be challenging to digest for some people, especially those who are lactose intolerant.
Consuming dairy products during digestive upset can cause bloating, gas, and diarrhea.
It’s best to avoid these foods until your symptoms have subsided.
Spicy Foods
Spicy foods like hot peppers and curries can irritate your stomach lining and cause heartburn, acid reflux, and other digestive issues.
If you’re experiencing digestive upset, it’s best to avoid spicy foods until your symptoms have improved.
Fatty Foods
Fatty foods, such as fried, fast, and processed snacks, can be challenging to digest and worsen digestive upset. They can cause bloating, gas, and diarrhea and should be avoided until symptoms have subsided.
Caffeinated Beverages
Caffeinated beverages, such as coffee, tea, and soda, can stimulate the production of stomach acid and worsen digestive upset.
It’s best to avoid these beverages until your symptoms have improved. Instead, try drinking water or herbal tea to soothe your stomach.
Avoiding these foods during digestive upset can help alleviate your symptoms and promote faster healing. Remember to listen to your body and avoid foods that cause discomfort or worsen your symptoms.