What to Eat (and Avoid) When You Have an Upset Stomach
Gentle, nourishing bites to settle queasiness and support digestive recovery.
When your stomach feels off—whether it’s from a virus, food poisoning, indigestion, or a sensitive digestive system—knowing which foods to eat and which to avoid can make all the difference. An upset stomach often brings symptoms like nausea, bloating, diarrhea, or cramping. Dietitians recommend gentle, easy-to-digest foods to promote recovery and reduce symptoms. In this comprehensive guide, you’ll find evidence-based recommendations on the best foods to eat, what to avoid, and expert tips for supporting gut health during digestive distress.
Table of Contents
- Best Foods for an Upset Stomach
- Foods and Drinks to Avoid
- Importance of Hydration and Electrolytes
- Tips for Eating During Stomach Troubles
- Frequently Asked Questions (FAQs)
Best Foods for an Upset Stomach
When your digestive system is sensitive, opt for bland, low-fiber, and easy-to-digest foods. These can help settle your stomach and replenish nutrients lost to vomiting or diarrhea. Here are the top foods recommended by dietitians:
1. Bananas
Bananas are easy to digest, non-irritating, and well tolerated even by sensitive stomachs. They provide soluble fiber to help normalize bowel movements and are rich in vitamin B6 and magnesium—both of which can help reduce bloating and muscle discomfort. This fruit is part of the classic BRAT diet (bananas, rice, applesauce, toast), often suggested after bouts of diarrhea or vomiting.
Tip: Choose fully ripe bananas for maximum digestibility.
2. White Rice
White rice is low in fiber and fat, making it a staple for upset stomachs. It’s bland, gentle, and unlikely to aggravate sensitive digestion. White rice provides easily absorbed carbohydrates for energy; combine it with small amounts of plain protein for balance.
3. Applesauce
Applesauce, especially unsweetened varieties, is another BRAT diet staple. It offers gentle fiber called pectin, which can help firm up loose stools. Applesauce is soothing, low in fat, and easy on the digestive system. Avoid adding cinnamon or sugar, which can irritate some stomachs.
4. Toast (Preferably White or Sourdough)
Clear, simple carbs like white toast (or soda crackers) are easy to digest and don’t linger in the stomach like high-fiber or high-fat options. Toast or crackers provide starch to help absorb stomach acid—reducing nausea and settling the GI tract.
Tip: Avoid spreading butter, jam, or sweeteners until your stomach has settled.
5. Broth-Based Soups
Clear broths, like chicken or vegetable broth, hydrate and replenish lost electrolytes, especially after vomiting or diarrhea. Add a handful of well-cooked carrots or potatoes for gentle nutrition. Avoid creamy soups or those with onions, garlic, or fatty cuts of meat.
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6. Cooked Carrots and Other Root Vegetables
Steamed or well-cooked carrots (or sweet potatoes and squash) are a nutritious, mild option. Cooking breaks down fibrous plant material, making these foods much easier to digest. They’re rich in vitamins (like vitamin A) and minerals to support recovery without upsetting your stomach.
7. Chicken and Lean Proteins
Getting a bit of protein is important during recovery, but it’s best to avoid fried, fatty, or processed meats. Instead, choose plain baked, poached, or boiled chicken, turkey, or white fish. Cook without added fats or seasonings. Unseasoned, lean proteins complement rice or potatoes well.
8. Eggs
Eggs are easy to prepare and digest, offering one of the most stomach-friendly proteins. Scrambled, poached, or soft-boiled eggs are well tolerated, but avoid frying or adding extra fats that can exacerbate nausea or reflux. Eggs are high in important nutrients like choline and B vitamins.
9. Oats and Oatmeal
Oats (preferably plain instant or rolled oats) are soothing, provide soluble fiber, and help keep you regular. Soluble fiber in oats pulls fluid into your digestive tract, helping move food along and reduce bloating. Prepare oats with water or lactose-free milk alternatives to avoid potential irritation.
10. Plain Crackers
Soda or saltine crackers are gentle on the stomach, absorb excess acid, and provide a quick carbohydrate source when larger meals are unappealing. They are portable and easy when you only tolerate small bites every few hours.
11. Plain Pasta or Noodles
Similar to rice, plain white pasta offers easily digested carbohydrates that are less likely to irritate the stomach. Avoid adding tomato sauces, cheese, butter, or heavy seasonings until you’re feeling better.
12. Clear Gelatin
Sugar-free gelatin desserts or homemade gelatin are bland, hydrate the body, and offer a change in texture for those not yet ready for solids. Avoid heavily sweetened or artificially flavored options.
13. Herbal Teas (Ginger, Peppermint, Chamomile)
Herbal teas like ginger, peppermint, and chamomile are often soothing for mild nausea or digestive upset. Ginger can help reduce queasiness, while chamomile and peppermint have mild calming properties. Drink these teas lukewarm to avoid stomach shock from hot or cold beverages.
14. Yogurt With Live Cultures (If Tolerated)
Plain, unsweetened yogurt containing probiotics may help restore digestive balance after a stomach upset—especially after antibiotics or protracted diarrhea. Only choose yogurt if you are not lactose intolerant, as dairy can worsen symptoms in sensitive individuals.
15. Plain Potato
Well-cooked, plain baked or boiled potatoes are a good carbohydrate source and easy to tolerate for most people. Skip toppings like butter, cheese, or sour cream (which are high in fat and hard to digest) until the stomach is stable.
Foods and Drinks to Avoid With an Upset Stomach
While some foods can soothe your stomach, others can exacerbate symptoms and delay recovery. Here’s what experts recommend avoiding when you’re feeling queasy or sensitive:
- Fried and Greasy Foods: Fatty meals are difficult to digest and may cause diarrhea, reflux, or bloating. Common offenders include french fries, fried chicken, pizza, and processed meats.
- Spicy Foods: Hot peppers, salsas, and chili-based dishes can worsen gastrointestinal distress, triggering acid reflux and discomfort.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, kale, and cabbage are high in insoluble fiber and can cause gas, bloating, and cramps—especially when your gut is already sensitive.
- High-Fiber Foods: Beans, lentils, whole grains, popcorn, and raw vegetables add bulk and can provoke pain, gas, or diarrhea.
- Dairy Products: Milk, soft cheeses, and ice cream contain lactose, which many people cannot digest when their stomach is upset (even if you’re not normally lactose intolerant).
- High-Sugar Foods and Sweeteners: Cakes, candies, chocolate, sodas, sugary drinks, and sugar alcohols like sorbitol and xylitol can exacerbate bloating, diarrhea, or gas.
- Alcohol: All forms irritate the stomach lining, delay digestion, and may worsen diarrhea or reflux symptoms.
- Carbonated Drinks: Sodas and sparkling waters increase gas and can intensify bloating or discomfort.
- Citrus Fruits and Juices: Their high acid content can irritate the stomach lining and worsen reflux.
- Caffeinated Beverages: Coffee, tea, and energy drinks can stimulate the intestines, causing urgency and discomfort.
Importance of Hydration and Electrolytes
Stomach upsets often lead to fluid loss, especially if you have vomiting or diarrhea. Replenishing these losses is crucial to prevent dehydration. Clear fluids provide hydration and electrolytes, facilitating recovery while being gentle on the gut.
Best Options:
- Water (sip slowly, small amounts at a time)
- Clear broths (chicken, vegetable, or beef)
- Oral rehydration solutions or diluted sports drinks
- Unsweetened coconut water
- Herbal teas (like ginger or chamomile)
Tips for Staying Hydrated:
- Consume frequent, small sips rather than large gulps.
- Avoid sugary beverages, as they can worsen diarrhea.
- If water is unappealing, try sucking on ice chips.
Tips for Eating During Stomach Troubles
When your stomach is unsettled, dietitians recommend these approaches:
- Eat small, frequent meals instead of large portions to avoid overtaxing your digestive system.
- Chew food thoroughly and eat slowly to aid digestion.
- Rest after meals, seated upright, to help food move gently through your system.
- Start with the blandest foods (like toast, rice, bananas), then advance to easily-digested proteins (chicken, eggs) as tolerated.
- Listen to your body—never force yourself to eat or drink more than feels comfortable.
- If severe nausea persists, try clear liquids for a few hours, then reintroduce bland solids as symptoms ease.
- Wait until at least 30 minutes after vomiting subsides before sipping fluids.
Sample Meal Plan for an Upset Stomach
| Meal | Example Foods/Drinks |
|---|---|
| Breakfast | Banana, plain white toast, herbal tea |
| Snack | Soda crackers, applesauce |
| Lunch | White rice with poached chicken, steamed carrots |
| Snack | Gelatin dessert, water with electrolyte mix |
| Dinner | Clear broth soup with small bits of potato and cooked chicken |
| Before Bed | Oatmeal made with water, chamomile tea |
Frequently Asked Questions (FAQs)
What is the BRAT diet and when should I use it?
The BRAT diet—Bananas, Rice, Applesauce, Toast—has long been suggested for managing acute stomach upsets, such as after gastroenteritis. These foods are bland, low-fiber, and gentle on the gut. However, experts now encourage gradually reintroducing other easy-to-digest foods rather than sticking solely to BRAT for more than a day or two, as it may not provide all necessary nutrients.
How do I know if my upset stomach needs medical attention?
See a doctor if you have:
- Persistent vomiting or diarrhea for more than 24-48 hours
- Blood in your stool or vomit
- Severe abdominal pain
- High fever (>101°F/38.3°C)
- Signs of dehydration (dry mouth, dizziness, dark urine)
Are probiotics helpful for an upset stomach?
Probiotics may help restore gut balance after diarrhea or antibiotics. However, only choose supplements or foods (like yogurt) if they do not worsen your symptoms, and consult your doctor if you’re immunocompromised or have ongoing GI illness.
What if I have food intolerances, like lactose intolerance?
If lactose-containing foods like milk or yogurt worsen your upset stomach, avoid them and choose lactose-free versions or non-dairy alternatives. Many people lose the ability to digest lactose during stomach illness, even if they were previously tolerant.
How soon can I return to my regular diet after my stomach feels better?
Resume your usual eating pattern gradually. Give your digestive system 1-2 days of easily digested foods before reintroducing higher-fiber, spicier, or fattier options. Listen to your body and add foods back one at a time.
Summary Table: Foods to Eat vs. Foods to Avoid
| Best to Eat | Best to Avoid |
|---|---|
| Bananas, white rice, applesauce, toast, plain crackers, chicken, eggs, broth, cooked carrots, oatmeal, potatoes, herbal teas, gelatin | Fried/fatty foods, spicy dishes, raw cruciferous veggies, high-fiber beans and grains, dairy, high-sugar treats, alcohol, caffeine, carbonated drinks, citrus |
Final Thoughts
Managing an upset stomach relies on choosing bland, easy-to-digest foods and avoiding triggers that worsen symptoms. Hydration and patience are key. If you’re struggling with severe symptoms or unable to keep food and fluids down, seek medical care promptly. For most, gentle nutrition, rest, and time will restore gut health.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/g4510/what-to-eat-with-an-upset-stomach/
- https://www.medicalnewstoday.com/articles/food-for-upset-stomach
- https://www.goodhousekeeping.com/uk/health/health-advice/a559399/bloating-causes-how-to-stop-it/
- https://www.aol.com/study-reveals-food-thats-particularly-185100936.html
- https://www.scribd.com/document/542115800/Good-Housekeeping-Best-Diets-for-Easy-Weight-Loss
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