Whether it’s a random wave of nausea, a bout of food poisoning, or your digestive system just throwing a tantrum, an upset stomach can throw your whole day off track. And when that happens, figuring out what to eat feels like walking a tightrope—one wrong bite, and you’re back to square one.
In this guide, we’re dishing out stomach-soothing all-stars that go down easy and help settle the storm. These aren’t just old wives’ tales—they’re backed by science and stomach-tested by generations of queasy eaters.
But just as important as what you should eat is what you absolutely shouldn’t. We’ve also rounded up 9 troublemakers—common foods and drinks that can make things worse, from spicy temptations to fizzy sips and deceptively “healthy” items.
Ready to calm that cranky tummy and avoid any digestive drama?
1. Eat: Bananas
Bananas are nature’s gentle giants when it comes to soothing an upset stomach. Their soft texture and mild flavor make them easy to digest, providing a comforting meal when you’re not feeling your best.
Rich in potassium, bananas help replenish electrolytes, which can become depleted during bouts of vomiting or diarrhea. This humble fruit is also known to bind loose stools, offering relief from discomfort.
2. Eat: Rice
Rice, especially the white variety, is a staple for many and a hero for sensitive stomachs. Its bland nature makes it an excellent choice for those needing something gentle and easy to digest.
The simplicity of rice is its strength, offering crucial carbohydrates without overwhelming your digestive system. A small bowl of softly cooked rice can provide energy and a feeling of fullness without causing irritation.
Consider pairing it with other mild foods like boiled chicken or steamed vegetables for a balanced, stomach-friendly meal.
3. Eat: Applesauce
Applesauce is the unsung hero of comfort foods, perfect for those with an upset stomach. Its smooth consistency and natural sweetness make it both palatable and soothing.
Pectin, found in apples, helps to firm up stool and is gentle on your digestive tract. Keep it in the pantry for those days when your stomach needs a gentle hug.
4. Drink: Ginger Tea
Ginger tea is like a warm hug in a mug for those with a queasy stomach. Known for its anti-inflammatory properties, ginger has been used for centuries to combat nausea and indigestion.
A freshly brewed cup of ginger tea can ease stomach cramps and help with digestion, making it a popular choice for those feeling under the weather. The spice of ginger, combined with its calming effects, offers a soothing experience that warms your insides.
5. Eat: Toast
Toast is the quintessential comfort food for upset stomachs, bringing simplicity and warmth with every bite. The dry texture of toast can help absorb stomach acids, providing immediate relief from nausea.
Lightly buttered or plain, toast is easy to digest and settle in your stomach without causing further irritation. For those in need of a mild meal, a piece of toast can be paired with a soft boiled egg or a gentle spread of applesauce.
6. Eat: Oatmeal
Oatmeal is the epitome of warmth and comfort, especially when your stomach needs it most. This fiber-rich grain is gentle on the digestive tract, making it an ideal choice for those dealing with stomach discomfort.
The soluble fiber in oatmeal helps to regulate bowel movements and soothe irritation. A bowl of warm oatmeal, perhaps topped with a dash of cinnamon or a spoonful of honey, can provide a nourishing and satisfying meal.
7. Eat: Chicken Broth
Chicken broth is a classic remedy for upset stomachs, offering warmth and hydration with every sip. Its clear, nourishing liquid is easy to digest, providing essential electrolytes and nutrients without burdening the digestive system.
Sipping on chicken broth can help alleviate nausea while keeping you hydrated. For added flavor, a sprinkle of herbs or a dash of pepper can enhance the soothing experience.
8. Drink: Peppermint Tea
Peppermint tea is like a cool breeze for an upset stomach, refreshing and calming. The menthol in peppermint helps to relax the gastrointestinal muscles, easing cramps and reducing bloating.
A warm cup of peppermint tea can provide immediate relief from stomach discomfort, making it a popular choice for those in need of digestive aid. The cooling sensation of peppermint also helps to clear the palate and refresh the senses.
9. Eat: Crackers
Crackers are a trusty companion for those with an upset stomach, offering bland and simple relief. Their dry nature helps absorb excess stomach acids, providing a quick fix for nausea.
Easy to digest, crackers can be nibbled on throughout the day, offering sustenance without overwhelming the digestive system. Whether plain or lightly salted, they serve as a neutral base for other mild foods like applesauce.
10. Eat: Yogurt
Yogurt, especially the plain variety, is a gentle friend for your upset stomach. Packed with probiotics, it helps to restore the natural balance of gut bacteria, aiding digestion and reducing bloating.
Though dairy is often avoided during stomach upsets, yogurt is a unique exception, offering a calming and nutritious option for those in need of digestive support.
11. Eat: Papaya
Papaya is a tropical delight that can be your stomach’s best friend. Known for its enzyme papain, it aids in digestion and helps break down proteins, offering relief from bloating and indigestion. The soft, juicy texture is easy on the stomach, making it a refreshing option when you’re feeling unwell.
Slices of ripe papaya can be enjoyed on their own or added to a smoothie for a cooling treat.
12. Drink: Coconut Water
Coconut water is nature’s electrolyte drink, perfect for rehydrating and soothing an upset stomach. Its natural sugars and minerals replenish what might be lost during digestive distress, offering a refreshing alternative to sugary sports drinks.
With its mild, nutty flavor, coconut water is gentle on the palate and stomach, providing hydration without irritation.
13. Drink: Chamomile Tea
Chamomile tea is like a gentle lullaby for your stomach, offering calm and comfort with every sip. Known for its anti-inflammatory and soothing properties, chamomile tea eases digestive discomfort and relaxes the body.
A warm cup of this floral brew can help alleviate cramps and reduce bloating, providing a sense of tranquility when you’re feeling off-kilter. It’s a timeless remedy that cradles the stomach with care.
14. Avoid: Spicy Foods
Spicy foods, though tantalizing to the taste buds, can be a fiery foe for an upset stomach. The heat from spices like chili and cayenne can irritate the stomach lining, exacerbating symptoms of indigestion and causing discomfort.
While a little spice might be tolerable for some, those experiencing stomach woes should tread carefully and perhaps opt for milder alternatives.
15. Avoid: Fried Foods
Fried foods, with their tantalizing crunch and rich flavor, can be a hidden culprit behind stomach discomfort. The high-fat content in fried foods slows down digestion, leading to bloating and indigestion.
While the allure of crispy fries or fried chicken is undeniable, those with sensitive stomachs might fare better with baked or steamed options.
16. Avoid: Caffeine
Found in coffee, tea, and energy drinks, caffeine can increase stomach acid production, leading to heartburn and discomfort. For those with sensitive stomachs, caffeine might exacerbate nausea and increase digestive distress.
Opting for decaffeinated options or herbal teas can provide comfort without the added stress on your digestive system.
17. Avoid: Dairy Products
Dairy products, while creamy and delicious, can be a source of trouble for those with an upset stomach.
Lactose, the sugar found in milk, can be difficult to digest, leading to bloating and discomfort for those who are lactose intolerant. Even for those with normal lactose tolerance, full-fat dairy can slow digestion and increase stomach acidity.
When your stomach is feeling fragile, it might be best to steer clear of milk and cheese, opting for lactose-free alternatives or fermented options like yogurt, which are gentler on the digestive system.
18. Avoid: Carbonated Drinks
Carbonated drinks, with their effervescent bubbles, can be a surprising adversary for an upset stomach.
The carbonation can lead to bloating and increased gas, exacerbating feelings of discomfort and nausea. For those with sensitive stomachs, the acidity in sodas can also contribute to heartburn and indigestion.
19. Avoid: Chocolate
Chocolate, the beloved indulgence, can be a hidden trigger for stomach discomfort. Its rich, creamy texture and caffeine content can lead to increased stomach acid production, causing heartburn and indigestion.
Opting for darker varieties with less sugar might also minimize the impact on your digestive system.
20. Avoid: Processed Meats
Processed meats, though savory and flavorful, can be a troublesome choice for those with sensitive stomachs. High in sodium and preservatives, these meats can lead to bloating and exacerbate digestive distress.
For those experiencing stomach upset, it may be wise to opt for fresh, lean proteins like chicken or fish, which are easier on the digestive system. Treating your stomach with care means making mindful choices about the foods you consume, especially when it comes to processed options.
21. Avoid: Tomato-based Sauces
The acidity in tomatoes can irritate the stomach lining, leading to heartburn and discomfort for those with sensitive stomachs. While a plate of pasta with marinara might sound inviting, it could exacerbate symptoms of indigestion.
Leave a comment