What to Eat with an Upset Stomach

An upset stomach can make you feel queasy, bloated, or downright uncomfortable. Eating the right foods can help calm your stomach, improve digestion, and provide essential nutrients to support recovery. Here’s a comprehensive guide on what to eat when your stomach is upset, along with foods to avoid.

Causes of an Upset Stomach

Before diving into the dietary recommendations, it’s helpful to understand some common causes of an upset stomach:

• Overeating or consuming greasy, spicy foods
• Stress or anxiety
• Viral infections like the stomach flu
• Food intolerances or food poisoning
• Acid reflux or indigestion

Best Foods for an Upset Stomach

Choosing the right foods is crucial to ease symptoms and promote healing. The BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended, but other options can also be beneficial.

1. Bananas

• High in potassium, which helps replenish electrolytes lost through vomiting or diarrhea
• Easy to digest and gentle on the stomach

2. White Rice

• Provides a bland, low-fiber carbohydrate that’s easy to process
• Can help firm up stools during diarrhea episodes

3. Applesauce

• Contains pectin, a soluble fiber that helps manage diarrhea
• Naturally sweet and easy on the stomach

4. Toast or Crackers

• Simple carbohydrates that absorb stomach acid and ease nausea
• Easy to digest and provide quick energy

5. Clear Broth or Soup

• Hydrating and soothing for the stomach
• Provides essential minerals without overwhelming the digestive system

6. Ginger

• Known for its anti-nausea properties
• Can be consumed as tea, ginger ale (without carbonation), or added to meals

7. Oatmeal

• Gentle on the stomach and provides soluble fiber
• Helps manage symptoms like bloating

8. Plain Yogurt (with live cultures)

• Contains probiotics that can restore gut flora after stomach upset
• Opt for unsweetened versions to avoid irritating the stomach

Foods to Avoid

Certain foods can worsen an upset stomach by irritating the digestive tract or increasing symptoms like bloating and nausea:

• Spicy Foods: Can irritate the stomach lining
• Dairy Products: Difficult to digest if you’re lactose intolerant or experiencing diarrhea
• Fatty and Fried Foods: Slow down digestion and can worsen nausea
• Caffeine and Alcohol: Act as irritants and may dehydrate you
• Carbonated Beverages: Can cause bloating and discomfort

Hydration is Key

When dealing with an upset stomach, staying hydrated is just as important as eating the right foods. Vomiting or diarrhea can lead to dehydration, so replenish fluids with:

• Plain water
• Electrolyte solutions or sports drinks
• Herbal teas like chamomile or peppermint

Sample Recovery Meal Plan

Here’s a simple meal plan to soothe an upset stomach:

Meal	Suggested Foods	Benefits
Breakfast	Banana and plain oatmeal	Easy to digest, provides energy and fiber
Mid-Morning	Ginger tea with dry crackers	Calms nausea, provides mild sustenance
Lunch	Plain rice with clear broth	Hydrating, bland, and soothing
Snack	Applesauce or plain yogurt	Provides probiotics and natural sweetness
Dinner	Mashed potatoes with toast	Gentle carbs, easy to digest

Tips for Quick Recovery

• Eat small, frequent meals to avoid overloading your digestive system.
• Avoid lying down immediately after eating to prevent acid reflux.
• Include light exercise like walking to support digestion.

An upset stomach can be uncomfortable, but the right dietary choices can make a significant difference. Stick to bland, easy-to-digest foods and stay hydrated to ease your symptoms. Avoid foods that can irritate the stomach further, and remember to consult a doctor if your symptoms persist or worsen.