24 Best Foods for an Upset Stomach and What to Avoid
Discover soothing foods that can help ease stomach discomfort, plus tips on what to avoid and simple home remedies to settle your digestive system.
The Best Foods for an Upset Stomach
Stomach discomfort can strike anyone at any time. Whether it’s from indigestion, a mild gastrointestinal bug, or simply eating something that didn’t agree with you, choosing the right foods can help settle your stomach and get you back on track. Below are the top foods and drinks that experts recommend for easing nausea, cramps, bloating, and other stomach troubles.
Why Does the Stomach Get Upset?
Upset stomach can be caused by a range of issues, such as:
- Viral or bacterial infections
- Food intolerances or allergies
- Overeating or eating too quickly
- Anxiety or stress
- Medical conditions (like acid reflux, gastritis, or IBS)
While severe or ongoing symptoms need medical attention, mild discomfort or nausea often responds well to dietary changes.
1. Ginger
Ginger has long been prized for its natural ability to ease nausea, vomiting, and indigestion. Its compounds, including gingerol and shogaol, help relax the stomach muscles and speed up stomach emptying. Try sipping ginger tea, chewing on ginger chews, or adding fresh ginger to warm water with honey.
2. Bananas
Bananas are gentle, easily digestible, and rich in potassium. This makes them ideal for replenishing lost nutrients after vomiting or diarrhea. Unripe bananas may also help because of their high pectin content, which can help bind stool and support normal bowel function.
3. Applesauce
Applesauce is classic for calming an uneasy stomach. It is easy to digest and contains pectin, a type of fiber that aids in firming up loose stools. Unsweetened versions are best to avoid excess sugar, which can sometimes make symptoms worse.
4. White Rice
White rice is bland, low in fiber, and unlikely to aggravate nausea or diarrhea. As part of the BRAT diet (Bananas, Rice, Applesauce, Toast), it provides energy without further irritating an already sensitive system. Avoid brown rice when sick, as its higher fiber content can be tougher to digest.
5. Toast and Plain Crackers
Plain toast and simple crackers are easy on the stomach, help absorb gastric acids, and provide a neutral base to help reduce nausea. Stick to low-fiber, low-fat options such as white bread or saltines.
6. Boiled Potatoes
Boiled potatoes (without butter or fat) are gentle, starchy, and unlikely to cause further stomach upset. They provide calories and some essential nutrients while being very easy to digest.
7. Oatmeal
Oatmeal made with water or plant-based milk is soft, bland, and can help keep you full while your stomach recovers. Oats are a great source of soluble fiber but are generally soothing for most upset stomachs when prepared plainly.
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8. Chicken or Vegetable Broth
Clear broths (chicken, beef, or vegetable) offer hydration and a bit of nutrition without fat or fiber. Sip slowly if you feel nauseous and add cooked noodles, rice, or soft vegetables as tolerated.
9. Yogurt and Probiotic-Rich Foods
Yogurt with live cultures contains beneficial bacteria (probiotics) that can restore balance in your gut, especially after a bout of diarrhea or if you’ve taken antibiotics. Stick to plain, low-fat yogurt and avoid artificial sweeteners or high-fat varieties. Other probiotic options include kefir and fermented foods like sauerkraut and miso, though these may not be as palatable during active upset.
10. Herbal Teas (Peppermint, Chamomile, Ginger)
Warm herbal teas can relax digestive muscles and help reduce symptoms like gas, cramping, or nausea. Top choices include:
- Peppermint tea (eases spasms and cramps)
- Chamomile tea (soothes the digestive lining and calms inflammation)
- Ginger tea (reduces nausea and speeds digestion)
Sip slowly and avoid if you have reflux, as mint may aggravate heartburn in some people.
11. Electrolyte Drinks and Coconut Water
Electrolytes are essential for hydration. If you’ve been vomiting or experiencing diarrhea, replenish with clear fluids like coconut water, sports drinks, or oral rehydration solutions. These help replace sodium, potassium, and glucose lost during illness.
12. Papaya
Papaya contains enzymes (papain and chymopapain) that assist in breaking down proteins and soothe the stomach. Studies support its traditional use for indigestion, bloating, and constipation relief.
13. Plain Eggs
Eggs are a good source of protein that’s gentle on the digestive system when boiled or scrambled without butter or oil. They are soft, easy to chew, and low in fiber, making them a suitable choice during recovery.
14. White-Meat Chicken or Turkey
Chicken and turkey (without skin or seasoning) are lean sources of protein. Boil, poach, or steam the meat and serve it plain to avoid irritating a sensitive stomach.
15. Cooked Carrots
Steamed or boiled carrots are bland, soft, and easy to digest. They’re a low-fiber vegetable that’s safe for sensitive stomachs and provides some vitamins and minerals.
16. Rice Cereal or Cream of Wheat
Plain, instant cereals (like rice cereal or cream of wheat) provide a bland, warming option when you’re not ready for solid food. Prepare them with water or non-dairy milk and avoid butter or heavy cream.
17. Apples (Steamed or Baked)
Steamed or baked apples are easier to digest than raw, especially if peeled. They offer pectin and a gentle fiber source without the acidity or roughage that can be harsh on an upset stomach.
18. Plain Noodles or Pasta
Plain, unseasoned noodles or pasta (preferably enriched white varieties) are another way to get calories and starchy comfort. Avoid tomato-based or spicy sauces—stick to plain or with a light broth.
19. Licorice (DGL Form)
Deglycyrrhizinated licorice (DGL) may help with stomach discomfort and prevent ulcers by increasing the protective mucus in the lining of the stomach. Look for supplements labeled DGL, which remove glycyrrhizin to avoid potentially harmful side effects.
20. Boiled or Steamed Zucchini and Squash
Well-cooked zucchini or yellow squash are bland, easy to chew, and low in fiber, reducing the risk of further irritation.
21. Flaxseed
Ground flaxseed may be helpful for mild constipation due to its gentle bulking fiber. Start with small amounts and only if you do not have diarrhea or severe sensitivity.
22. Clear Gelatin Desserts
Plain gelatin desserts offer a soothing, palatable treat with hydration and little to no fat or fiber, which makes them a popular option for those with nausea or little appetite.
23. Pectin-Rich Foods
Pectin is a soluble fiber found in apples, bananas, and citrus fruits that has a natural ability to bind loose stools and regulate bowel movements. Applesauce, bananas, and citrus fruit jellies are common choices during abdominal upset.
24. Low-FODMAP Foods (For IBS & Gas)
People with Irritable Bowel Syndrome (IBS) or persistent bloating and gas may find relief by choosing low-FODMAP foods: white rice, eggs, oats, lactose-free dairy, zucchini, and citrus fruits, among others.
Table: Best Foods for Different Stomach Symptoms
| Symptom | Top Food Choices | Avoid |
|---|---|---|
| Nausea | Ginger, crackers, dry toast, applesauce | Greasy food, strong smells, high-fat dairy |
| Diarrhea | Bananas, rice, potatoes, applesauce, yogurt (plain) | High-fiber, fried, spicy foods, caffeine |
| Constipation | Oatmeal, apples, ground flaxseed, water | Processed grains, dairy (in some people) |
| Bloating/Gas | Low-FODMAP choices, peppermint, cucumbers | Beans, onions, artificial sweeteners |
What Foods and Drinks Should You Avoid?
- Fried and greasy foods: Difficult to digest and can trigger nausea, heartburn, or cramps.
- Spicy foods: Can irritate the stomach lining and worsen symptoms.
- Dairy products: High-fat milk, cheese, or cream often worsen diarrhea or indigestion (except probiotic yogurt in some cases).
- Caffeinated drinks: Coffee, energy drinks, and some sodas can increase stomach acid and aggravate discomfort.
- Carbonated beverages: Soda and sparkling water may increase bloating and gas.
- High-fiber and raw vegetables: Raw broccoli, cabbage, and cauliflower are harder to digest during stomach upset.
- Citrus fruits and juices: Their acidity may cause heartburn or worsen irritation in some people.
- Artificial sweeteners: Sorbitol or xylitol can trigger diarrhea in sensitive individuals.
Tips to Ease and Prevent Stomach Upset
- Eat small, frequent meals instead of large, heavy ones.
- Chew food thoroughly to help with digestion.
- Drink fluids slowly and regularly—avoid chugging.
- Rest and relax to help your digestive system recover.
- As symptoms improve, gradually reintroduce a more varied, balanced diet.
When to Call a Doctor
While most stomach upset passes on its own, seek medical attention if you experience:
- Severe, persistent, or worsening pain
- High fever with stomach symptoms
- Blood in vomit or stool
- Signs of dehydration (dizziness, dry mouth, low urine output)
- Symptoms in young children, elderly adults, or immunocompromised people
Frequently Asked Questions (FAQs)
What is the best first food after vomiting?
Bland starches like crackers, white rice, or toast are generally easiest on the stomach. Start with fluids, then introduce these foods gradually.
Are bananas good for diarrhea?
Yes—bananas contain pectin, which helps absorb liquid in the bowels and can firm up stool. Their potassium content also helps replace lost electrolytes.
Is milk good to drink when you have a stomach ache?
For most people, it’s best to avoid milk and high-fat dairy during acute stomach upset, as these can worsen nausea, indigestion, or diarrhea. Plain yogurt with live cultures may be an exception, especially after mild gastroenteritis.
How can I get rid of stomach cramps fast?
Try sipping warm herbal tea, using a heating pad on your abdomen, and sticking to bland, easy-to-digest foods. Avoid heavy, greasy, or spicy foods.
What foods can make an upset stomach worse?
Greasy or fried foods, raw roughage, alcohol, high-fat dairy, spicy dishes, and carbonated drinks can all irritate a sensitive stomach and should be avoided during recovery.
Final Notes
With the right foods and mindful eating habits, most mild stomach issues can be soothed at home. By knowing what to eat—and what to avoid—you’ll support your digestive system and feel better, sooner.
References
- https://www.healthline.com/nutrition/best-foods-for-upset-stomach
- https://www.mainlinehealth.org/blog/soothing-a-stomachache-foods-to-pick-and-foods-to-pass
- https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- https://www.webmd.com/digestive-disorders/ss/slideshow-food-stomach-upset
- https://health.unl.edu/4-home-remedies-upset-stomach-plus-6-things-avoid/
- https://health.clevelandclinic.org/foods-for-upset-stomach
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/best-foods-to-eat-when-you-have-a-stomach-bug
- https://www.uhs.wisc.edu/medical/upset-stomach/
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