Foods For Upset Stomach

Foods For Upset Stomach
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An upset stomach can be a discomforting experience for anyone. It could result in bloating, nausea, vomiting, and constipation, making it difficult to carry out your daily activities. Popping a pill may seem like the quickest remedy, but there are natural options that can provide relief as well. Certain foods can ease your upset stomach and provide the necessary nutrients to get you back on track.

The foods you choose to eat during an upset stomach can make a significant difference in how you feel. It is best to avoid spicy and greasy foods that can make your symptoms worse. Instead, focus on easily digestible foods that soothe the stomach lining and provide the necessary nutrition. Incorporating the right foods in your diet can help calm your stomach and alleviate your discomfort.

Here are some of the best foods to eat when your stomach is upset. These foods are gentle on your digestive system and offer relief without aggravating your symptoms.

Foods to Avoid

Spicy Foods

Avoid spicy foods such as hot peppers, cayenne pepper, and chili powder as they can cause irritation and inflammation of the stomach lining. These foods can also increase the production of stomach acid, leading to heartburn and acid reflux.

Fatty Foods

High-fat foods can slow down digestion and can cause discomfort, bloating, and nausea. Avoid fried foods, greasy foods, and fatty meats such as bacon and sausage.

Dairy Products

If you are lactose intolerant, consuming dairy products can lead to bloating, abdominal pain, and diarrhea. Avoid milk, cheese, and other dairy products if they cause discomfort.

Both caffeine and alcohol can irritate the lining of the stomach and should be avoided if you have an upset stomach. Caffeine is found in coffee, tea, and chocolate, while alcohol is found in beer, wine, and liquor.

Acidic foods such as citrus fruits and tomatoes can increase the production of stomach acid, leading to heartburn and acid reflux. Avoid these foods if you have an upset stomach.

Sugar-free foods and drinks can contain artificial sweeteners such as sorbitol and xylitol, which can cause diarrhea and abdominal pain. Avoid these foods if you have an upset stomach.

The BRAT Diet for Upset Stomach

If you suffer from an upset stomach, the BRAT diet may help you feel better. The acronym stands for bananas, rice, applesauce, and toast.

The BRAT diet can be beneficial for those who have diarrhea, nausea, or vomiting. These bland foods are easy to digest and can help regulate your digestive system.

  • Bananas: Bananas are high in potassium and carbohydrates, which can help replace nutrients lost during illness. They are also gentle on your digestive system.
  • Rice: Rice is bland and easy to digest. It can help settle an upset stomach and prevent diarrhea.
  • Applesauce: Applesauce can provide essential vitamins and minerals. It is also gentle on your stomach and can help regulate bowel movements.
  • Toast: Toast is easy to digest and can provide carbohydrates to help replenish lost energy. It can also help absorb excess stomach acid.

While the BRAT diet may help alleviate an upset stomach, it is essential to remember that it is not nutritionally complete. It is recommended to reintroduce regular, healthy foods back into your diet once your stomach has settled.

Foods for Upset Stomach: Ginger

Ginger is a root that has been used for centuries as a natural remedy for digestive problems. Its anti-inflammatory and antimicrobial properties make it a great choice for soothing an upset stomach.

One of the most common clinical uses for ginger is to relieve nausea and vomiting, particularly in patients undergoing chemotherapy or surgery. It can also be helpful for relieving motion sickness and morning sickness during pregnancy.

Ginger can be consumed in a variety of forms, including fresh, powdered, or as a tea. Adding fresh ginger to soups, stir-fries, and smoothies is an easy way to incorporate it into your diet. Ginger tea can be made by steeping freshly grated ginger in hot water for several minutes.

While ginger is generally considered safe and well-tolerated, it may interact with certain medications, so speak with your healthcare provider before using it as a treatment for upset stomach.

  • Benefits: Anti-inflammatory, antimicrobial, relieves nausea and vomiting, soothes motion sickness and morning sickness during pregnancy.
  • Forms: Fresh, powdered, tea.
  • Precautions: May interact with certain medications.

Foods For Soothing An Upset Stomach


Bananas are a great food for people who have an upset stomach. They are easy to digest and can help to calm an upset stomach. Bananas have a lot of fiber in them, which can help to regulate digestion. They also contain potassium, which is an important nutrient that helps to regulate blood pressure and support cardiovascular health.

One of the key benefits of bananas is that they are gentle on the stomach. They can help to soothe inflammation in the stomach lining and reduce bloating. Bananas are also a great food to eat when you are feeling nauseous, as they can help to settle your stomach and reduce vomiting.

There are many ways to incorporate bananas into your diet when you are experiencing an upset stomach. You can eat them on their own, or add them to a smoothie or yogurt. You can also mix them with other foods that are easy to digest, such as rice or oatmeal. Bananas are a versatile food that can be a great addition to any meal or snack when you are feeling unwell.

  • Bananas are easy to digest
  • Contain fiber to regulate digestion
  • Contain potassium to support cardiovascular health
  • Soothe inflammation and reduce bloating
  • Can help to settle an upset stomach and reduce vomiting

Foods for Soothing Upset Stomachs: Oatmeal

To Start With

If you’re suffering from an upset stomach, oatmeal is a great option to consider as it helps to coat the stomach lining, making it easier to digest. Oatmeal is a healthy and nutritious food that is easy to incorporate into your diet, whether you’re looking for breakfast or a midday snack.

Benefits of Oatmeal

Oatmeal contains soluble fiber, which helps to regulate digestion and stabilize your blood sugar levels. This is achieved by slowing down the digestion of carbohydrates, allowing for a more sustained release of energy, and promoting feelings of fullness.

Oatmeal also contains important minerals, such as magnesium, which is responsible for helping the muscles in the digestive tract to relax and preventing cramping. Additionally, the high fiber content in oatmeal helps to promote regular bowel movements and prevent constipation, which is a common symptom of an upset stomach.

Oatmeal Recipe Ideas

There are countless ways to enjoy oatmeal, from the classic bowl of hot oatmeal with milk and honey to overnight oats, oatmeal cookies, and oatmeal bars. Here are a few recipe ideas to get you started:

  • Warm apple-cinnamon oatmeal topped with chopped almonds and a drizzle of honey
  • Cold overnight oats with mixed berries, yogurt, and a sprinkle of cinnamon
  • Oatmeal cookies made with coconut oil, almond flour, and dark chocolate chips
  • No-bake oatmeal bars made with dates, almond butter, and dried cranberries


Oatmeal is a versatile, healthy, and delicious food that can help to soothe an upset stomach. Whether you prefer it hot or cold, sweet or savory, there are endless ways to enjoy this nutritious grain. So next time you’re feeling queasy, reach for a bowl of oatmeal and experience the digestive benefits for yourself.

Yogurt for Soothing an Upset Stomach

Yogurt is a popular food that is often recommended for individuals who suffer from an upset stomach. This dairy product contains probiotics, which are live bacteria and yeasts that provide a range of health benefits.

The probiotics found in yogurt can help to soothe an upset stomach by regulating the digestive system. Yogurt is also a good source of protein and calcium, which can help to promote optimal health.

When selecting a yogurt for an upset stomach, it is important to choose a variety that is low in sugar and artificial additives. Greek yogurt is a particularly good choice, as it contains a higher amount of protein than regular yogurt.

There are a variety of ways to incorporate yogurt into your diet when you have an upset stomach. Some options include adding it to smoothies, mixing it with fruit and nuts, or using it as a base for dips and spreads.

  • Before consuming yogurt for an upset stomach, it is important to speak with a healthcare provider to ensure that it is safe for you to do so.
  • Individuals who are lactose intolerant may want to choose a lactose-free or plant-based yogurt alternative.

If you are looking for a natural and delicious way to soothe an upset stomach, consider reaching for a serving of yogurt.

Mint for Upset Stomach Relief


Mint is a well-known herb that has been used for digestive distress for centuries. Peppermint oil, which is extracted from the leaves of the peppermint plant, contains menthol, an organic compound that has antispasmodic properties and helps to relax the muscles in the stomach and intestines. This can help to relieve nausea, cramping, and other digestive symptoms.


Peppermint can help to alleviate a number of digestive symptoms, including bloating, gas, indigestion, and diarrhea. It can also help to improve digestion by increasing the flow of bile, which is important for breaking down fats in the diet. Additionally, peppermint has a soothing effect on the stomach lining, which can help to reduce inflammation and irritation.

How to Use

There are a number of ways to use peppermint for digestive relief. One common method is to drink peppermint tea, which is readily available at most grocery stores and health food stores. You can also make your own tea by steeping fresh mint leaves in hot water for 10-15 minutes. Another option is to take peppermint oil capsules, which are available at health food stores. These capsules should be taken with food to avoid stomach upset.

  • Drink peppermint tea
  • Take peppermint oil capsules with food
  • Use fresh mint leaves in cooking or smoothies

While peppermint is generally safe for most people, it can cause side effects in some individuals, such as heartburn, allergic reactions, and mouth ulcers. It’s important to talk to your doctor before using peppermint if you are pregnant, breastfeeding, or taking any medications.

Pros Cons
Mint contains menthol, which has antispasmodic properties to reduce digestive symptoms Peppermint may cause side effects in some individuals
Mint can improve digestion by increasing the flow of bile Peppermint oil capsules should be taken with food to avoid stomach upset
Mint has a soothing effect on the stomach lining It’s important to talk to your doctor before using peppermint if you are pregnant, breastfeeding, or taking any medications

Foods For Upset Stomach: Chamomile Tea

Chamomile tea is a popular natural remedy for upset stomachs. Made from the dried flowers of the chamomile plant, this herbal tea is known for its calming properties. Chamomile tea contains compounds that are believed to reduce inflammation and help relax the muscles in the digestive tract. It also has a mild sedative effect, which can help relieve stress and anxiety that can worsen digestive issues.

To make chamomile tea, add 1-2 teaspoons of dried chamomile flowers to a cup of boiling water and steep for 5-10 minutes. You can add honey or lemon to taste, although it’s best to avoid milk or cream as these can be difficult to digest.

Chamomile tea can be enjoyed at any time of day, but it’s particularly beneficial before bed as it can help promote sleep. If you have a sensitive stomach, it’s important to drink chamomile tea in moderation as too much can cause nausea and vomiting. It’s also important to note that chamomile tea can interact with certain medications, so it’s always best to check with your doctor before drinking it regularly.

  • Calms the digestive tract
  • Reduces inflammation
  • Relieves stress and anxiety
  • Promotes sleep

Overall, chamomile tea is a gentle and effective remedy for upset stomachs. Its natural properties can help soothe and heal the digestive tract, while its calming effects can promote relaxation and restful sleep.

Final Thoughts

Experiencing an upset stomach is never a pleasant experience, but with the right foods and precautions, you can help ease the discomfort. It is important to listen to your body, avoid triggers, and introduce foods slowly to allow for proper digestion.

While there are many foods that can potentially help with an upset stomach, it is important to remember that not all foods work for everyone. It is best to experiment and find what works best for you and your body.

It is also crucial to drink plenty of fluids and stay hydrated, especially when experiencing diarrhea or vomiting. Electrolyte beverages and drinks with ginger can help replenish important nutrients lost during illness.

Overall, incorporating these stomach-friendly foods into your diet can help keep your digestive system in check. However, if symptoms persist and become severe, it is important to seek medical attention to rule out any underlying conditions.

  • Remember to:
  • Listen to your body
  • Avoid triggers
  • Introduce foods slowly
  • Stay hydrated
  • Seek medical attention if needed

Questions & Answers:

What are the best foods to eat when you have an upset stomach?

There are several foods that can help calm an upset stomach, such as bananas, rice, applesauce, toast, and chicken broth. These foods are bland and easy to digest, which can help soothe an irritated stomach.

Is it okay to eat spicy foods when you have an upset stomach?

No, it’s best to avoid spicy foods when you have an upset stomach. Spicy foods can irritate the already sensitive lining of your stomach and make your symptoms worse. Stick to bland, easy-to-digest foods until your stomach has settled down.

Can drinking carbonated drinks help with an upset stomach?

No, carbonated drinks can actually make an upset stomach worse. The carbonation can cause bloating and gas, which can exacerbate your symptoms. Stick to clear, non-carbonated liquids like water, herbal tea, and electrolyte drinks.


Emily Davis

Great article on foods for upset stomach! It’s so helpful to have a list of go-to foods for when my stomach is feeling off. I especially appreciate the advice on foods to avoid, as sometimes it’s hard to know what to stay away from. Thanks for the informative article!

Sarah Johnson

This article on foods for upset stomach is a lifesaver! It’s so frustrating to feel queasy and not know what to eat to make yourself feel better. I’m grateful for the list of foods to eat and the tips on what to avoid. I also appreciate the explanations of why certain foods are helpful, such as ginger for its anti-inflammatory properties. Overall, a very informative and helpful article!

Mary Wilson

I can’t express enough gratitude for this article on foods for upset stomach. As someone who suffers from stomach issues frequently, it’s a constant struggle to know what to eat to ease the discomfort. This article not only provided a list of go-to foods, but also explained the science behind why they are helpful. I was especially interested in learning about the benefits of fennel and peppermint tea, which I had never considered before. The advice on foods to avoid was also very helpful, as I often find myself making my symptoms worse by eating the wrong thing. I’m so grateful for this resource and will be referring back to it often. Thank you!