Best Foods to Soothe an Upset Stomach

A comprehensive guide to calming your digestive system with gentle, soothing foods and simple dietary strategies.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

A comprehensive guide to calming your digestive system with gentle, soothing foods and simple dietary strategies.

Digestive discomfort, from nausea to bloating or mild stomach cramps, can happen to anyone. Whether caused by a viral infection, overeating, food intolerance, or stress, an upset stomach often leaves you searching for relief. Fortunately, certain foods are known for their gentle, soothing effects on the digestive tract and can help ease symptoms while promoting faster recovery.

Why Does Your Stomach Hurt?
Top Foods for an Upset Stomach
Foods to Avoid with Digestive Trouble
Additional Tips for Digestive Relief
Frequently Asked Questions (FAQs)

Why Does Your Stomach Hurt?

Stomach discomfort can have many causes, such as:

Viral or bacterial infections
Indigestion from eating too quickly or too much
Food intolerances or food poisoning
Chronic digestive disorders (like IBS)
Stress or anxiety

Regardless of the cause, when your digestive system is irritated, your best option is to give it time to recover — and to feed it foods that are easy to digest and have natural soothing properties.

Top Foods for an Upset Stomach

Below are some of the most recommended foods and why they work:

1. Bananas

Bananas are gentle on the digestive tract and easy to digest, making them a classic for an upset stomach. They are high in potassium, which helps replenish electrolytes lost from vomiting or diarrhea, and contain pectin, a soluble fiber that can help firm up stoolfe0e.

Bland taste minimizes stomach irritation.
Rich in potassium and pectin for electrolyte balance and digestion.
Easily digested and unlikely to cause nausea.

2. Ginger

Ginger has been used for centuries to combat nausea, vomiting, and indigestion. Compounds in ginger can help relax the digestive tract and reduce stomach discomfort, especially for those with nausea, motion sickness, or even pregnancy-related morning sicknessfe0e.

Use fresh ginger in tea, smoothies, or chew on a slice.
Ginger ale made with real ginger can help, but avoid beverages with too much sugar.

3. Applesauce

Applesauce is another BRAT diet staple. The pectin content helps provide bulk in stool, making it useful for diarrhea, and being cooked means it is easier on the stomach than raw applesfe0e.

Low in fiber compared to raw apples, so it’s easier to digest.
Serve unsweetened for best results.

4. White Rice

White rice is bland, low in fiber, and gentle on the digestive tract. It’s unlikely to cause further irritation and can help firm up loose stools by absorbing excess fluid in the digestive tractfe0e.

Stick with plain white rice rather than brown rice if you have diarrhea, as less fiber is better during acute stomach upset.

5. Toast or Crackers

Plain toast (especially white bread) and salted crackers are classic stomach-settlers. The bland carbohydrates are digested easily and don’t aggravate the stomach; the salt can help replenish sodium lost through vomiting or diarrheafe0e.

Avoid whole grain or high-fiber breads when feeling unwell.
Try dry toast with no butter or spreads at first.

6. Yogurt (With Live Cultures)

Yogurt containing live probiotic cultures helps replenish beneficial gut bacteria, supporting digestive health and faster recovery after bouts of diarrheafe0e.

Choose low-fat, plain yogurts with “live cultures” or “probiotics” listed on the label.
Probiotics can help reduce symptoms of gas, bloating, and irregularity.
Avoid full-fat or overly sweetened yogurt varieties.

7. Papaya

Papaya contains an enzyme called papain that aids protein digestion and may help with constipation. Its high water content is also soothing on the gut and helps prevent dehydrationfe0e.

Gentle on the stomach and supportive of bowel regularity.
Both papaya and pineapple are natural sources of digestive enzymes.

8. Scrambled Eggs

Eggs, particularly when softly scrambled or poached, provide easily digestible protein and essential nutrients without being too heavy on the stomachfe0e.

Avoid over-seasoning; stick to plain scrambled eggs during stomach distress.
Cook with minimal fat for easier digestion.

9. Lean Poultry or Fish

Boneless, skinless chicken breast or lightly steamed white fish are examples of lean proteins that are less likely to cause digestive upset compared to fattier cuts of meatfe0e.

Steamed, baked, or poached is best; avoid fried or fatty preparations.

10. Oatmeal or Cream of Rice

Hot cereals such as oatmeal (low fiber) or cream of rice provide easily-digested carbohydrates, can help soothe the stomach lining, and deliver needed calories when you feel unwellfe0e.

Prepare with water for maximum gentleness if dairy is causing stomach upset.
Avoid high-sugar instant oatmeal or those with added fruit/nuts during acute symptoms.

11. Sourdough Bread

Sourdough bread is often preferred over other breads for sensitive stomachs because its fermentation reduces certain carbohydrates and makes it easier to digestfe0e.

The natural fermentation process increases digestibility and may reduce bloating.

12. Herbal Teas (Peppermint and Chamomile)

Peppermint tea is an age-old remedy for gas, cramps, and bloating. Chamomile tea can reduce vomiting and help relax the digestive musclesfe0e.

Sip hot, unsweetened herbal teas to calm digestion.
Ginger tea is also an excellent choice.

13. Plain, Steamed Vegetables

Vegetables like carrots, potatoes, or squash, when peeled and steamed until soft, can offer nutrients without irritating the stomach. Avoid raw, fibrous, or highly seasoned veggies until symptoms resolvefe0e.

Reintroduce vegetables slowly; start with well-cooked, peeled varieties.

14. Applesauce

Already mentioned, but worth repeating for its high pectin and easy digestibility, applesauce is a BRAT diet favorite.

15. Low-FODMAP Foods

A diet low in certain types of fermentable fibers, called FODMAPs, is helpful for those with chronic digestive issues such as IBSfe0e.

Examples include zucchini, carrots, spinach, potatoes, and simple proteins like fish and eggs.

Table: Comparison of Popular Stomach-Soothing Foods

Food	Digestive Benefit	Best Preparations
Bananas	Bland, high in potassium & pectin	Raw, sliced, mashed
Ginger	Reduces nausea & motion sickness	Tea, grated, chewed
Toast/Crackers	Bland carbs, easy to digest, restores salt	Plain white toast, unsalted crackers
Yogurt	Restores beneficial gut bacteria	Plain, with live probiotics
Papaya	Enzymes for protein breakdown	Raw, sliced
Chicken breast	Low-fat protein, gentle on gut	Steamed, poached, baked
Applesauce	High in pectin, easy to digest	Unsweetened, smooth

Foods to Avoid with Digestive Trouble

Certain foods can worsen digestive upset and should be minimized until symptoms improve:

Fatty or fried foods (e.g., bacon, sausage, fast food)
Dairy products (milk, cheese, ice cream), especially if lactose intolerant or if symptoms include diarrhea
Caffeinated beverages (coffee, cola, energy drinks)
Spicy or highly seasoned foods (chili, curry)
Alcohol
Carbonated drinks (soda, sparkling water)
Raw, fibrous vegetables (broccoli, cabbage, onions)
Artificial sweeteners (such as sorbitol, found in sugar-free gum and candies)
Sweets and desserts with high fat or sugar content

Additional Tips for Digestive Relief

Start slow: Begin with liquids and bland foods before transitioning to a full diet.
Stay hydrated: Clear fluids like water, electrolyte drinks, watered-down juice, or broths are crucial.
Eat smaller portions: Frequent, small meals are easier for your stomach to handle than large meals.
Rest: Give your digestive system downtime to recover.
Listen to your body: Gradually reintroduce foods as symptoms improve; stop if you start to feel unwell again.

Frequently Asked Questions (FAQs)

What is the BRAT diet, and should I follow it?

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. These are gentle, bland foods that can help when you’re recovering from diarrhea or stomach upset. However, most dietitians now recommend gradually expanding your diet to include more nutrients as soon as you can tolerate them, to avoid nutritional deficiencies.

When should I see a doctor for an upset stomach?

If you have severe pain, high fever, blood in vomit or stool, persistent vomiting/diarrhea for more than two days, or signs of dehydration (such as dry mouth, dizziness, or little urination), consult a healthcare professional.

Are probiotics safe for stomach upset?

Probiotics may help restore healthy gut bacteria, especially after antibiotics or diarrhea. Yogurt with live cultures is generally well-tolerated, but discuss new supplements with your doctor if you’re immunocompromised or have other medical conditions.

Can I drink milk or eat cheese when my stomach hurts?

Dairy can worsen diarrhea and should usually be avoided until your digestion returns to normal—especially if you are lactose intolerant or have temporary digestive issues.

Is ginger safe for all kinds of stomach upset?

Ginger is generally safe and effective for mild nausea, but too much (over 4 grams/day) can lead to heartburn or diarrhea. Avoid large doses, especially if you have underlying health problems or take blood thinners.

The Takeaway

Foods that are gentle, low in fat and fiber, rich in water, and easy to digest are ideal for soothing an upset stomach. Bananas, rice, applesauce, toast, ginger, yogurt, and herbal teas are among the top choices. Avoid heavy, fatty, spicy, or very sweet foods until you have fully recovered. Always stay hydrated, listen to your body, and add foods back slowly. If symptoms persist or worsen, seek professional medical advice.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete