Experiencing an upset stomach can be incredibly uncomfortable, often leaving you wondering what you can eat without exacerbating your symptoms. When nausea, vomiting, or diarrhea strike, choosing the right foods becomes crucial for both comfort and recovery. Bland foods and clear liquids are frequently recommended to ease digestive distress, helping to calm symptoms and prevent dehydration. Let’s explore the best food choices when you’re dealing with an upset stomach, ensuring you can nourish your body gently and effectively.
1. Applesauce
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Applesauce is a cornerstone of the BRAT diet (Bananas, Rice, Applesauce, Toast), a dietary approach often suggested for managing upset stomachs. Cooking apples into applesauce makes them significantly easier to digest than raw apples. The cooking process breaks down some of the fiber, and removing the skin further reduces the fiber content, making it gentle on your digestive system.
Compared to a fresh apple with skin which contains a substantial amount of fiber, unsweetened applesauce offers a much lower fiber profile. This reduced fiber content is beneficial when you have diarrhea, as it helps to slow down bowel movements and provide some bulk without irritating your gut further. The natural sugars in applesauce also provide a mild energy boost when you might be struggling to eat.
2. Bananas
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Bananas are an excellent choice for replenishing potassium, an essential electrolyte that can be depleted when you experience vomiting or diarrhea. Electrolytes like potassium and sodium are vital minerals that maintain normal bodily functions at a cellular level. When stomach issues lead to fluid loss, it’s important to consume electrolyte-rich foods to restore balance.
As part of both the BRAT diet and the broader bland diet, bananas are recognized for being low in fat and fiber, and easy to chew and swallow. Their soft texture and mild flavor make them palatable even when you’re feeling nauseous. The carbohydrates in bananas offer a source of quick energy, helping to combat weakness associated with illness.
3. Bland, Cooked Vegetables
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Certain cooked vegetables are gentle and beneficial when you have an upset stomach. Options like cooked carrots, beets, and spinach are good choices, provided they are well-cooked. Cooking vegetables is key because it breaks down their fibers, making them much easier to digest compared to their raw counterparts. Raw vegetables are typically high in fiber, which can be harsh on a sensitive digestive system and may worsen diarrhea.
Steaming or boiling vegetables until they are very tender ensures they are easily digestible. Avoid adding any rich sauces, spices, or excessive butter, as these can irritate your stomach. Plain, cooked vegetables provide essential vitamins and nutrients without putting undue stress on your digestive system.
4. Lean Proteins, Simply Prepared
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Lean proteins are an important part of a bland diet, providing necessary amino acids for recovery without being heavy or difficult to digest. Good choices include chicken (skinless and boneless), whitefish (like cod or haddock), and shellfish. The key is in the preparation method: baking, grilling, or steaming are preferable as they avoid adding extra fats or oils.
It’s crucial to keep these proteins plain and simply seasoned. Avoid frying or adding rich sauces, gravies, or heavy spices. These additions can be hard to digest and may exacerbate nausea or other stomach discomfort. Lean proteins provide strength and support recovery without overwhelming your digestive system.
5. Gelatin and Popsicles
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Gelatin is another soft food that fits well within a bland diet. Its smooth texture and lack of fiber make it very easily digestible. It can be a comforting and light option when you need to eat something but are struggling with nausea.
Popsicles are also suitable, especially as part of a clear liquid diet. A clear liquid diet is designed for times when your stomach is very sensitive and includes foods that are liquid at room temperature. Research has indicated that popsicles can be particularly effective in reducing post-operative nausea and vomiting. When choosing popsicles, opt for fruit-juice based varieties without fruit pieces, pulp, or yogurt to ensure they are easy to digest and don’t contain ingredients that could upset your stomach further.
6. Ginger
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Ginger is a well-known natural remedy for nausea. It has been used for centuries to soothe upset stomachs and alleviate nausea, particularly morning sickness in pregnancy. Ginger’s active compounds are thought to aid digestion and reduce inflammation in the gastrointestinal tract.
You can incorporate ginger into your diet in several ways when you have an upset stomach. Ginger tea is a popular choice – simply steep fresh ginger slices in hot water. You can also add minced fresh ginger to plain water or even create ginger ice cubes for a soothing, cool treat. For more concentrated relief, ginger supplements are available, but it’s always best to consult with a healthcare provider before starting any new supplement, especially if you are taking other medications or have pre-existing health conditions.
Standard Disclaimer
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with a healthcare provider or pharmacist before starting any supplements.
7. Hot Cereals
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Hot cereals like oatmeal, cream of rice, or cream of wheat can be gentle on an upset stomach. These are easy to digest and provide a source of carbohydrates for energy. However, it’s important to be mindful of the sodium content, especially in instant varieties. Some hot cereals, particularly whole wheat versions, can be surprisingly high in sodium. Excessive sodium can be counterproductive when you are trying to recover from stomach issues.
Choose plain, unsweetened versions of hot cereals and prepare them with water or a non-dairy milk alternative if dairy is a concern. Avoid adding high-sodium additions or excessive amounts of sugar. Hot cereals provide a comforting warmth and are easy to swallow, making them a good option when you need something more substantial than liquids but still easily digestible.
8. Hydrating Foods and Drinks
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Maintaining hydration is paramount when you’re experiencing an upset stomach, especially if vomiting or diarrhea are present. Broth, particularly chicken broth or bone broth, is an excellent way to replenish fluids and essential minerals. These broths contain electrolytes like sodium, potassium, and calcium, which are lost through fluid loss.
Coconut water is another superb hydrating beverage packed with electrolytes including potassium, magnesium, calcium, and sodium. In some instances, coconut water has been used as an oral rehydration solution for children with diarrhea caused by conditions like gastroenteritis.
Herbal teas, like chamomile or peppermint, can also soothe the stomach and contribute to your fluid intake. These drinks are part of both bland and clear liquid diets, providing comfort and hydration. Staying well-hydrated helps your body recover and function properly during illness.
9. Potatoes
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Like bananas, potatoes are part of the bland diet and are a good source of potassium. Potassium is crucial for maintaining electrolyte balance, especially when you’re losing fluids due to illness. A small white potato offers a significant amount of potassium.
When preparing potatoes for an upset stomach, it’s best to bake or boil them and eat them plain. Avoid adding butter, cheese, sour cream, or spicy toppings, as these can be difficult to digest. Plain potatoes are gentle, easy to digest, and provide carbohydrates for energy, along with the benefit of potassium.
10. Refined White Flour Products
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When your stomach is upset, refined white flour products like white rice, toast, and crackers are often better choices than whole grains. Refined white flour is lower in fiber compared to whole grains, making it easier on your digestive tract and allowing it to heal.
White rice is particularly helpful for diarrhea as it can help solidify stools. While brown, black, or wild rice are generally healthier and recommended when you’re feeling well, they are harder to digest, especially when your stomach is sensitive.
Toast, especially lightly browned toast, is another good option. Toasting bread creates compounds through the Maillard reaction, which can make it more palatable and appealing if you have a diminished appetite due to illness. Saltine crackers are a classic choice for an upset stomach, providing a salty source of carbohydrates that can help settle nausea. The salt in crackers can also help replenish sodium lost through sweating, vomiting, or diarrhea.
You can add very bland toppings to toast or crackers, such as a thin layer of creamy peanut butter for a bit of potassium, but keep portions small as too much peanut butter can be high in fiber and fat.
Foods To Avoid When You Have An Upset Stomach
While certain foods can aid recovery, others can worsen your symptoms. Foods to avoid when you have an upset stomach include:
- Acidic Fruits: Oranges, lemons, limes, and dried fruits can irritate the stomach lining.
- Fatty Meats and Fish: These are harder to digest and can worsen nausea.
- Fermented Foods: Pickles, sauerkraut, and similar items can be too harsh for a sensitive stomach.
- High-Sugar Foods: High-fat dressings, sugary sauces, and desserts can exacerbate symptoms.
- Full-Fat Dairy: Cheese, ice cream, and milk can be difficult to digest due to their fat content.
- Fried and Greasy Foods: These are notoriously hard to digest and can worsen stomach upset.
- High-Fiber Foods: Raw vegetables and whole grains, while healthy normally, can be too rough on an irritated digestive system.
- Nuts and Seeds: These are high in fiber and fat, making them difficult to digest.
- Spicy Foods: Spices can irritate the stomach lining and increase discomfort.
- Gas-Producing Vegetables: Cabbage, cauliflower, and onions can cause bloating and gas, adding to discomfort.
Tips for Managing An Upset Stomach
Beyond choosing the right foods, consider these tips to alleviate diarrhea, nausea, and vomiting:
- Avoid Strong Smells: Stay away from the kitchen if cooking odors are making you nauseous.
- Don’t Eat Right Before Bed: Have your last meal or snack at least two hours before sleeping.
- Avoid Stimulants: Refrain from cigarettes and caffeine, as these can worsen symptoms.
- Eat Small, Frequent Meals: Take small bites, chew slowly, and eat small meals frequently to keep something in your stomach without overloading it.
- Listen to Your Body: Avoid any foods or drinks that worsen your symptoms, even if they are typically recommended on bland diets. If you can’t keep anything down, seek medical advice.
When To Contact a Healthcare Provider
It’s important to know when to seek professional medical help. Contact a healthcare provider if:
- Nausea persists or worsens after 48 hours.
- Diarrhea doesn’t improve after five days (or two days in infants and children).
- You develop a fever that doesn’t subside.
- You are unable to keep down any food or liquids.
- You haven’t urinated for eight hours or more.
- You experience stomach pain.
- Your stool has an unusual odor, color, contains blood or mucus.
- Vomiting occurs three or more times in a day.
- You feel weak or severely ill.
A Quick Review
When dealing with an upset stomach, focusing on easily digestible foods and staying hydrated is key. Foods like bananas, white rice, applesauce, toast, crackers, and broth are gentle on your digestive system and can aid in recovery. Conversely, avoid foods that are hard to digest or known to worsen GI symptoms. As you begin to feel better, gradually reintroduce foods, starting with small portions of bland, easy-to-digest meals. If symptoms are severe or persistent, don’t hesitate to contact a healthcare provider.
