An upset stomach can be uncomfortable, causing symptoms like nausea, bloating, cramping, and indigestion. Whether it’s due to overeating, stress, or a digestive disorder, the right foods can help soothe your stomach and speed up recovery.
In this article, we’ll explore 12 of the best foods to eat when your stomach is unsettled and explain how each provides relief and supports digestion.
1. Ginger
Ginger has been used for centuries as a natural remedy for nausea and indigestion. It contains gingerol and shogaol, two potent compounds that help reduce inflammation and support digestive health.
Studies have shown ginger can ease nausea from motion sickness, pregnancy, and chemotherapy. It’s also effective in speeding up stomach emptying and reducing discomfort from bloating and indigestion.
How to consume:
- Sip ginger tea by steeping fresh ginger slices in hot water.
- Chew on a small piece of raw ginger.
- Add grated ginger to soups or broths.
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2. Bananas
Bananas are a go-to food for upset stomachs because they are bland, easily digestible, and packed with nutrients. They contain pectin, a soluble fiber that helps absorb excess liquid in the intestines, which is beneficial if you’re experiencing diarrhea.
Additionally, bananas are rich in potassium, which helps replenish electrolytes lost due to vomiting or diarrhea. Their natural sugars provide a quick energy boost without straining digestion.
Best ways to eat bananas:
- Eat them plain as a snack.
- Mash them and mix them with yogurt.
- Blend into a smoothie with a bit of honey.
3. Applesauce
Applesauce is an excellent choice when you’re experiencing digestive distress. Unlike raw apples, which contain insoluble fiber that can be harsh on the stomach, applesauce provides a gentler fiber to help regulate bowel movements.
It’s a staple of the BRAT diet (Bananas, Rice, Applesauce, Toast), commonly recommended for nausea and diarrhea. The pectin in applesauce acts as a natural thickener, aiding in stool formation and easing loose bowel movements.
How to consume applesauce for relief:
- Eat it plain for a mild and soothing effect.
- Mix with oatmeal for added texture and nutrition.
- Combine with cinnamon, which has natural anti-inflammatory properties.
4. White Rice
Plain white rice is one of the simplest and most effective foods for an upset stomach. It is low in fiber and easily digested, making it ideal when you need something that won’t aggravate nausea or diarrhea.
Rice acts as a binding agent, helping to firm up stools in cases of diarrhea. It also absorbs excess gastric acid, providing relief from acid reflux.
How to eat rice when your stomach is upset:
- Cook plain rice with a bit of salt.
- Pair with boiled chicken or steamed vegetables for a bland meal.
- Prepare a simple rice porridge (congee) for a comforting dish.
5. Toast
Plain toast is a time-tested remedy for nausea and indigestion. It’s part of the BRAT diet because it provides carbohydrates without stressing the digestive system.
Toasting bread removes some of the moisture, making it easier to digest. Avoid heavily buttered or seasoned toast, as fats can worsen nausea.
How to eat toast for stomach relief:
- Eat it plain or with a bit of honey.
- Pair with applesauce or banana slices.
- Use whole wheat toast for more fiber, if tolerated.
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6. Yogurt
Probiotics can be incredibly beneficial when dealing with an upset stomach. Yogurt contains live cultures like Lactobacillus and Bifidobacterium, which help restore balance in the gut microbiome, especially after antibiotic use or stomach infections.
Plain, unsweetened yogurt is best, as added sugars and artificial flavors can irritate the stomach.
Ways to incorporate yogurt for digestive relief:
- Eat plain Greek yogurt with a drizzle of honey.
- Mix with bananas for added potassium.
- Blend into a smoothie with ginger and turmeric for anti-inflammatory benefits.
7. Oatmeal
Oatmeal is a great option when you need something gentle yet filling. It contains soluble fiber (beta-glucans) that helps regulate digestion and soothe inflammation.
Oats can absorb excess stomach acid, making them a good choice for acid reflux sufferers. They also provide slow-releasing carbohydrates, giving sustained energy without straining the stomach.
Best ways to eat oatmeal:
- Cook with water or almond milk for easier digestion.
- Add a pinch of cinnamon for anti-inflammatory effects.
- Mix with mashed bananas for extra gut-friendly benefits.
8. Bone Broth
Bone broth is packed with minerals, collagen, and gelatin, which help repair and soothe the gut lining. It’s easy to digest and provides hydration, making it excellent for recovery from vomiting or diarrhea.
The amino acids in bone broth, such as glutamine, support intestinal health and reduce inflammation in the stomach lining.
How to consume bone broth:
- Sip it warm as a soothing drink.
- Use it as a base for soups.
- Cook rice or vegetables in it for added nutrients.
9. Peppermint
Peppermint is well-known for relaxing the stomach muscles and reducing bloating, cramps, and nausea. It calms the digestive tract muscles, allowing gas and food to pass more smoothly.
Best ways to use peppermint for relief:
- Drink peppermint tea for a calming effect.
- Chew on fresh peppermint leaves.
- Use diluted peppermint oil for aromatherapy.
10. Papaya
Papaya contains papain, an enzyme that helps break down proteins and improve digestion. It’s particularly helpful for indigestion, bloating, and constipation.
This tropical fruit is also rich in fiber and water, which help regulate digestion and prevent dehydration during stomach upset.
Ways to eat papaya for stomach relief:
- Eat fresh, ripe papaya.
- Blend into a smoothie with yogurt.
- Combine with honey for a natural digestive aid.
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11. Chamomile Tea
Chamomile tea has anti-inflammatory and antispasmodic properties, making it an excellent choice for easing stomach discomfort. It can help relax the digestive tract muscles, reducing bloating and cramping.
How to use chamomile for stomach relief:
- Drink chamomile tea before or after meals.
- Add honey for extra soothing benefits.
- Inhale the steam for relaxation.
12. Fennel
Fennel seeds and tea relieve gas, bloating, and acid reflux. Fennel contains anethole, a compound that relaxes digestive muscles and promotes gas passage.
How to use fennel for stomach relief:
- Chew fennel seeds after meals.
- Drink fennel tea to reduce bloating.
- Add fennel to soups and broths.
Conclusion
An upset stomach can be distressing, but the right foods can help soothe discomfort and promote faster recovery. These stomach-friendly options, from ginger and bananas to broth and oatmeal, help restore balance without stressing your digestive system.
If stomach issues persist, consult a healthcare professional to rule out underlying conditions. But for mild discomfort, a well-chosen diet may be the best medicine.