12 Natural Remedies for an Upset Stomach: Easy Home Relief Methods
Discover effective natural ways to soothe your upset stomach and ease digestive discomfort using safe, home-based remedies.
Natural Remedies to Soothe an Upset Stomach
An upset stomach, often referred to as indigestion, stomach pain, or sour stomach, is a common issue that can cause symptoms like nausea, bloating, gas, heartburn, diarrhea, and constipation. Instead of reaching straight for medication, many people find relief with simple, accessible home and natural remedies. This article explores twelve effective remedies to help soothe digestive problems and explains how lifestyle adjustments can prevent discomfort in the future.
Common Causes of an Upset Stomach
- Overeating or eating large, heavy meals
- Spicy, fatty, or acidic foods
- Carbonated, caffeinated, or alcoholic beverages
- Eating too quickly
- High levels of stress
- Smoking
- Certain medications (e.g., NSAIDs, antibiotics)
- Food intolerances and digestive conditions (IBS, GERD)
- Constipation or diarrhea
12 Natural Home Remedies for Digestive Relief
These remedies are generally safe and easy to try; however, if you have severe, persistent, or worsening pain, consult your healthcare provider.
1. Drink Water
Dehydration can worsen digestive issues, especially if you have diarrhea or vomiting. Sip on water slowly to help digestion and dilute stomach acids. Avoid gulping large amounts at once, which may aggravate symptoms.
2. Avoid Lying Down After Eating
Lying down immediately after a meal, especially on your back, can promote acid reflux and heartburn. It’s best to remain upright for at least 2 hours after eating to help prevent stomach acid from moving upward.
3. Ginger
Ginger root is a classic remedy for nausea, vomiting, and general stomach discomfort. It stimulates saliva, bile, and gastric enzymes, helping food move smoothly through the digestive tract. Try ginger tea, supplements, ginger ale (with real ginger), or crystallized ginger as needed.
- Ginger tea: Steep fresh ginger slices in hot water, add lemon and honey if desired.
- Sliced ginger: Chew on small bits before or after meals.
4. The BRAT Diet
The BRAT diet (bananas, rice, applesauce, toast) is bland, low-fiber, and gentle on the stomach lining. It’s especially useful for those suffering from diarrhea or recovering from vomiting. These foods help absorb excess stomach acid, replenish lost electrolytes (like potassium and magnesium), and do not irritate the digestive system.
- Bananas: Easy to digest, rich in potassium
- Rice: Plain white rice calms the stomach
- Applesauce: Provides mild, palatable nutrients
- Toast: Simple carbohydrates for energy
5. Avoid Smoking and Alcohol
Smoking and alcohol are irritants that can disrupt the stomach lining, increase stomach acid production, and worsen symptoms. Avoid these substances while experiencing digestive discomfort. Consider long-term reduction or cessation for better gut health.
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6. Avoid Difficult-to-Digest Foods
- Spicy foods
- Fatty or greasy foods
- Heavily processed foods
- Acidic foods (citrus, tomatoes)
- Some wheat products (for sensitive individuals)
These foods can challenge digestion and increase the risk of stomach pain, bloating, and indigestion. Prioritize fresh, simple, and nourishing foods.
7. Baking Soda
Baking soda (sodium bicarbonate) is an antacid that can temporarily neutralize stomach acid and relieve heartburn or acid reflux. Dissolve one-half teaspoon in a glass of water and sip, but avoid overuse, which can cause electrolyte imbalances and side effects such as muscle spasms, diarrhea, or irritability.
| Baking Soda Tip | Precaution |
|---|---|
| Mix with water for rapid relief | Do not use if you have hypertension or kidney problems |
8. Figs
Figs are rich in fiber and natural compounds that act as gentle laxatives, making them effective for relieving constipation and easing indigestion. They can be consumed fresh, dried, or as tea. Avoid them if you are experiencing diarrhea.
9. Aloe Vera Juice
Aloe vera juice may soothe gastrointestinal discomfort, including symptoms of GERD (gastroesophageal reflux disease) like heartburn, nausea, vomiting, flatulence, and regurgitation. Start with small amounts, as too much can cause abdominal cramps. Commercial aloe juice is widely available.
10. Basil
Basil leaves contain linoleic acid and other compounds with anti-inflammatory properties. They may help calm gas, bloating, and mild digestive pain. Add fresh basil to salads, sauces, or tea.
11. Licorice Root Tea
Licorice root tea is known for its soothing properties on the digestive tract and may reduce heartburn and tummy discomfort. You can brew your own by steeping 1-2 teaspoons of powdered root in boiling water. However, regular consumption may raise blood pressure and lower potassium, risking complications for those with heart or kidney problems.
12. Plain Rice
Plain rice is gentle on the digestive tract and particularly helpful for diarrhea or irritable bowel syndrome. It’s also a staple of the BRAT diet and is generally well tolerated by most people.
Other Helpful Natural Remedies
- Peppermint oil: Relieves muscle contractions and discomfort in the gut. Peppermint can be taken as tea, capsules, or oil.
- Eucalyptus oil (via vapor rub): Applied to the stomach as part of vapor rub; contains compounds that reduce inflammation and pain.
- Heat therapy: Using a warm hot water bottle or heat pack can relax abdominal muscles and temporarily relieve pain.
Foods and Habits to Avoid
In addition to adopting the above remedies, it’s important to identify triggers that may aggravate an upset stomach. Avoid:
- Large, heavy meals
- Eating rapidly or without chewing properly
- High-fat and processed fare
- Excess caffeine or chocolate
- Stressful eating environments
Track your own triggers with a food diary if you experience frequent digestive symptoms.
When to Seek Medical Attention
Most causes of an upset stomach, such as mild food intolerance or overindulgence, are harmless and respond well to home remedies. However, some symptoms may signal a more serious problem, including:
- Persistent severe pain
- Vomiting blood or passing black stools
- Unexplained weight loss
- High fever or dehydration
- Signs of organ dysfunction (difficulty breathing, chest pain, persistent jaundice)
If you experience any of these, consult a doctor promptly.
FAQs: Upset Stomach Remedies
Q: What drinks are best for relieving an upset stomach?
Water, ginger tea, peppermint tea, and small amounts of aloe vera juice are soothing options. Avoid soda, alcohol, and caffeinated beverages, which can worsen symptoms.
Q: Is it safe to use baking soda for indigestion?
Occasional use is safe for most healthy adults, but frequent use can cause blood pressure or electrolyte imbalances. Avoid if you have heart, kidney, or blood pressure issues.
Q: How fast does ginger work for nausea?
Many people experience nausea relief within 20-30 minutes of consuming ginger tea or supplements, but results vary based on cause and severity.
Q: Can children use upset stomach remedies like ginger or BRAT diet?
Yes, but always use remedies appropriate for their age and consult your pediatrician if they have severe or persistent symptoms.
Q: Should I eat if I have an upset stomach?
Rest your stomach for a few hours if you feel nauseated, then try bland foods like bananas, rice, applesauce, or toast. Avoid skipping meals for too long, as this may weaken you further.
Summary Table: Upset Stomach Remedies
| Remedy | Best for | Precautions |
|---|---|---|
| Drink Water | Dehydration, mild bloating | Avoid excessive intake |
| Ginger | Nausea, indigestion | Monitor for allergic reaction |
| BRAT Diet | Diarrhea, vomiting | Not for prolonged use |
| Baking Soda | Heartburn, acid reflux | Limit frequency |
| Figs | Constipation, indigestion | Avoid if diarrhea |
| Aloe | GERD, heartburn | May cause cramping |
| Peppermint Oil | Gas, bloating | Can worsen reflux in some |
| Heat Therapy | Cramping, pain | Do not use on open wound |
| Licorice Root Tea | Indigestion, heartburn | Can raise blood pressure |
Key Takeaways
- Avoid triggers like overeating, heavy meals, and irritants (smoking, alcohol).
- Try natural remedies such as ginger, BRAT diet, water, and herbal teas.
- Adopt gentle, bland foods and avoid difficult-to-digest options.
- Consult health professionals if severe or lasting symptoms occur.
References
- https://health.unl.edu/4-home-remedies-upset-stomach-plus-6-things-avoid/
- https://www.medicalnewstoday.com/articles/322047
- https://prodiadigital.com/en/articles/stomach-pain-relief-natural-medical-options
- https://www.healthline.com/health/sour-stomach
- https://www.medicalnewstoday.com/articles/326065
- https://www.healthline.com/health/video/best-foods-for-upset-stomach
- https://www.healthline.com/health/video/nausea-remedies
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