What Are Good Foods For Upset Stomach? If you’re struggling with tummy troubles, finding the right foods can bring welcome relief. FOODS.EDU.VN offers a comprehensive guide to soothing your digestive system with easily digestible options and dietary advice. Discover the foods that can calm your stomach and get you back on track to feeling your best, exploring bland diets and gut-friendly choices.
Table of Contents
- Understanding an Upset Stomach
- The BRAT Diet: A Classic Remedy
- Beyond BRAT: Other Gentle Foods
- The Power of Hydration
- Specific Foods to Soothe Your Stomach
- Foods to Avoid When Your Stomach Is Upset
- Tips for Managing an Upset Stomach
- When to Seek Medical Advice
- Frequently Asked Questions (FAQs)
- FOODS.EDU.VN: Your Culinary Companion
1. Understanding an Upset Stomach
An upset stomach is a common ailment that can stem from various causes, including infections, stress, dietary indiscretions, and certain medications. The symptoms, such as nausea, vomiting, diarrhea, and abdominal cramps, can be intensely uncomfortable and disrupt daily life. Understanding the underlying reasons for your stomach issues can guide you in making appropriate dietary choices to alleviate discomfort and promote healing. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), maintaining a proper diet is essential for managing digestive health and minimizing symptoms. The goal is to find foods that are gentle on your digestive system and help ease inflammation and irritation.
2. The BRAT Diet: A Classic Remedy
The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been a staple recommendation for managing upset stomachs. These foods are easily digestible, low in fiber, and gentle on the digestive system, making them ideal for calming nausea, vomiting, and diarrhea. Let’s take a closer look at each component of the BRAT diet:
- Bananas: Rich in potassium, bananas help replenish electrolytes lost through vomiting and diarrhea.
- Rice: White rice is low in fiber and easy to digest, helping to firm up stools.
- Applesauce: Cooked applesauce is gentle on the stomach and provides essential nutrients without irritating the digestive tract.
- Toast: Plain white toast is easy to digest and can help absorb excess stomach acid, reducing nausea.
While the BRAT diet can be effective in the short term, it’s essential to reintroduce other foods gradually to ensure a balanced nutrient intake. As noted by the Mayo Clinic, the BRAT diet should not be followed for extended periods due to its limited nutritional value.
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3. Beyond BRAT: Other Gentle Foods
While the BRAT diet is a good starting point, many other foods can help soothe an upset stomach. These options are easily digestible, low in fat and fiber, and can provide essential nutrients without exacerbating symptoms.
3.1. Bland Vegetables
Cooked vegetables like carrots, beets, and spinach are gentle on the digestive system and provide essential vitamins and minerals. Ensure the vegetables are well-cooked and served without heavy sauces or seasonings.
- Carrots: Boiled or steamed carrots are easy to digest and provide beta-carotene, which is converted into vitamin A.
- Beets: Cooked beets are mild and can help soothe inflammation in the digestive tract.
- Spinach: Steamed spinach is a good source of vitamins and minerals and is less harsh on the stomach than raw spinach.
3.2. Lean Proteins
Lean proteins like chicken, white fish, and shellfish are easily digestible and provide essential amino acids needed for recovery. Choose baking, grilling, or steaming methods over frying to minimize fat content.
- Chicken: Baked or grilled chicken breast is a great source of lean protein and is gentle on the stomach.
- White Fish: Steamed or baked white fish like cod or haddock is low in fat and easy to digest.
- Shellfish: Steamed shellfish like shrimp or scallops can be a good option, but ensure they are thoroughly cooked and free from heavy seasonings.
3.3. Hot Cereals
Hot cereals like oatmeal and cream of wheat are easy to digest and can provide a comforting meal. Opt for low-sugar and low-sodium options and avoid adding high-fat milk or toppings.
- Oatmeal: Plain oatmeal is a good source of soluble fiber and can help soothe the digestive tract.
- Cream of Wheat: This cereal is very easy to digest and can be a good option if you have severe nausea or vomiting.
4. The Power of Hydration
Maintaining hydration is crucial when dealing with an upset stomach, especially if you are experiencing vomiting or diarrhea. Dehydration can worsen symptoms and prolong recovery. Here are some hydrating foods and drinks to consider:
4.1. Clear Liquids
Clear liquids like water, broth, and clear juices help replenish lost fluids and electrolytes.
- Water: The most essential fluid for hydration, water helps maintain bodily functions and replace lost fluids.
- Broth: Chicken or vegetable broth provides electrolytes like sodium and potassium, which are essential for rehydration.
- Clear Juices: Apple or grape juice (diluted) can provide fluids and some carbohydrates for energy.
4.2. Electrolyte-Rich Drinks
Drinks like coconut water and sports drinks help replenish electrolytes lost through vomiting and diarrhea.
- Coconut Water: A natural source of electrolytes like potassium, sodium, and magnesium.
- Sports Drinks: These contain electrolytes and carbohydrates to help replenish lost nutrients and provide energy.
4.3. Herbal Teas
Certain herbal teas like ginger and peppermint can help soothe the stomach and alleviate nausea.
- Ginger Tea: Ginger has anti-inflammatory properties and can help reduce nausea and vomiting.
- Peppermint Tea: Peppermint can help relax the stomach muscles and reduce bloating and gas.
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5. Specific Foods to Soothe Your Stomach
Let’s explore more specific food choices that can help alleviate an upset stomach:
5.1. Applesauce
Applesauce is part of the BRAT diet and is easier to digest than raw apples since the apples are cooked, and the skins are removed. Applesauce is also lower in fiber than raw apples, so it’s easier on your stomach and may improve diarrhea. One medium fresh apple with its skin contains 4.37 grams (g) of fiber compared to just 1.24g of fiber in a snack-sized cup of unsweetened applesauce.
5.2. Bananas
Bananas are rich in potassium. Stomach symptoms like nausea and vomiting can cause you to lose fluids and electrolytes like potassium and sodium. Electrolytes are essential minerals that your body needs to maintain normal cellular function. It’s important to choose electrolyte-rich foods if you are sick. The fruit is part of the BRAT and bland diet, which is slightly more expansive. The bland diet includes foods that are low in fat and fiber and are easy to chew.
5.3. Bland Vegetables
Some vegetables, including beets, carrots, and spinach, can help an upset stomach. Make sure you eat them cooked instead of raw. Cooked foods are easier to digest than raw ones.
5.4. Certain Lean Proteins
Some protein options are part of the bland diet. You’ll want to pick lean choices such as chicken, whitefish, and shellfish. Try them baked, grilled, or steamed, but keep them plain.
5.5. Gelatin and Popsicles
Gelatin is a soft food that’s on the bland diet list. This dessert is also easily digestible since it does not contain fiber. Popsicles are also an option on the bland and clear liquid diets. The clear liquid diet consists of room-temperature clear liquids and foods you can eat if you have an upset stomach. Research has found that popsicles effectively reduce nausea and vomiting after an operation. Opt for ones without fruit or fruit pulp and yogurt.
5.6. Ginger
Pregnant people sometimes use ginger products like tea and concentrated ginger supplements to manage nausea. Try adding fresh, minced ginger to tea and plain water. You can even use chopped ginger to make refreshing and soothing ice cubes. A study published in the Journal of Alternative and Complementary Medicine found that ginger effectively reduced nausea and vomiting in pregnant women.
5.7. Hot Cereals
Another food that can be easy on the stomach is hot cereal. Just keep in mind that you’ll want to limit your intake of this food. Some whole wheat hot cereals can offer 564 milligrams (mg) of sodium per cup, almost one-quarter of the recommended 2,300mg daily limit for adults.
5.8. Hydrating Foods and Drinks
Broth helps replenish fluids and minerals when you have been vomiting or having diarrhea. Chicken stock and bone broth pack electrolytes like sodium, potassium, and calcium. Coconut water is another way to replenish lost fluids and calcium, magnesium, potassium, and sodium when you are sick. Coconut water sometimes acts as a rehydration solution in children with diarrhea caused by gastroenteritis and cholera. You can also try drinking tea to calm your stomach. This soothing drink is an option for a bland and clear liquid diet.
5.9. Potatoes
Like bananas, potatoes are part of the bland diet and contain a lot of potassium. One small white potato, about 92g, contains 374mg of potassium. Cook and eat potatoes plain without any extra toppings to help settle your stomach.
5.10. Refined White Flour
When your stomach is upset, refined white flour, including white rice, toast, and crackers, is a better choice than whole grains. Refined white flour is low in fiber and easy on your digestive tract, which allows it to heal effectively. White rice can help firm up your poop, improving diarrhea. Wild, brown, or black rice variations are generally healthy and recommended for when you are feeling well. Still, those options are hard to digest, especially on an upset stomach. Try toasting bread, which turns the bread brown due to a process called the Maillard reaction. This process enhances the toast’s taste, smell, and texture, making it more appetizing if you are not feeling well. Like toast, crackers are a salty source of carbs that may ease an upset stomach. Eating salted crackers helps replenish the sodium you may have lost through sweating, vomiting, or diarrhea. You can choose a bland topping for your toast or crackers to prevent digestive upset. Try creamy peanut butter to get potassium. Just limit the peanut butter to a tablespoon since its fiber content can be high in increased amounts.
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6. Foods to Avoid When Your Stomach Is Upset
Certain foods and beverages can worsen symptoms when you have an upset stomach. Avoiding these can help you recover more quickly.
6.1. Acidic and Dried Fruits
Avoid acidic fruits like oranges, lemons, and limes, as well as dried fruits, which can irritate the digestive tract.
6.2. Fatty Meats and Fish
Fatty meats and fish are difficult to digest and can exacerbate nausea and diarrhea.
6.3. Fermented Foods
Fermented foods like pickles and sauerkraut can be hard on the stomach due to their high acidity and potential to cause gas.
6.4. High-Sugar Foods
Foods high in sugar, such as high-fat dressings and sauces, can worsen digestive symptoms.
6.5. Full-Fat Dairy
Full-fat dairy products like cheese, ice cream, and milk can be difficult to digest due to their high fat content and lactose, which can cause bloating and gas.
6.6. High-Fat Fried, Greasy Foods
These foods are notoriously difficult to digest and can lead to increased nausea and diarrhea.
6.7. High-Fiber Foods
Raw vegetables and whole grains are high in fiber, which can be irritating to an upset stomach.
6.8. Nuts and Seeds
Nuts and seeds are high in fat and fiber, making them difficult to digest.
6.9. Spicy Foods
Spicy foods can irritate the stomach lining and worsen symptoms like heartburn and nausea.
6.10. Gas-Causing Vegetables
Vegetables like cabbage, cauliflower, and onions can cause excess gas and bloating, which can be uncomfortable when you have an upset stomach.
7. Tips for Managing an Upset Stomach
In addition to dietary choices, several lifestyle tips can help manage an upset stomach and promote recovery:
- Avoid Strong Smells: Stay out of the kitchen if someone is cooking food that upsets your stomach.
- Do Not Eat Before Bedtime: Make sure that you have your last meal or snack about two hours before going to sleep.
- Do Not Use Stimulants: This includes cigarettes and caffeine.
- Eat Small Meals: Take small bites and chew slowly to ease your stomach. Make sure that you always have some food in your stomach by eating small meals frequently.
- Listen to Your Body: Avoid foods and drinks that worsen diarrhea and nausea, even if they are on bland, BRAT, or clear liquid diets. Contact a healthcare provider if you have trouble keeping anything down.
According to a study published in the American Journal of Gastroenterology, eating smaller, more frequent meals can reduce the burden on the digestive system and alleviate symptoms of nausea and bloating.
8. When to Seek Medical Advice
While dietary and lifestyle changes can often resolve an upset stomach, it’s essential to know when to seek medical advice. Contact a healthcare provider if you have nausea that does not go away or worsens in 48 hours. Seek medical attention if you have diarrhea that does not get better in five days or two days in infants and children. You’ll also want to see a healthcare provider if you have:
- A fever that does not get better
- An inability to keep any food or drinks down
- Not urinated for eight hours or longer
- Stomach pain
- Stool that has an unusual odor or color, blood, or mucus
- Vomiting that occurs three or more times in one day
- Weakness
These symptoms may indicate a more serious underlying condition that requires medical intervention.
9. Frequently Asked Questions (FAQs)
Here are some frequently asked questions about managing an upset stomach:
- What is the best food to eat when you have an upset stomach? The BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended.
- What drinks can help soothe an upset stomach? Water, clear broths, and herbal teas like ginger and peppermint can be helpful.
- Are probiotics good for an upset stomach? Probiotics may help restore balance in the gut and ease digestive symptoms.
- Can I eat dairy when I have an upset stomach? It’s best to avoid full-fat dairy products as they can be difficult to digest.
- Is it okay to eat spicy food when my stomach is upset? No, spicy foods can irritate the stomach lining and worsen symptoms.
- How long should I follow the BRAT diet? The BRAT diet should only be followed for a short period (1-2 days) due to its limited nutritional value.
- Can stress cause an upset stomach? Yes, stress can affect the digestive system and lead to symptoms like nausea and diarrhea.
- What are some good sources of electrolytes when I’m sick? Coconut water, sports drinks, and broths are good sources of electrolytes.
- When should I see a doctor for an upset stomach? If your symptoms persist or worsen, or if you experience severe pain, fever, or dehydration, seek medical attention.
- Are there any natural remedies for nausea? Ginger, peppermint, and chamomile are natural remedies that can help alleviate nausea.
10. FOODS.EDU.VN: Your Culinary Companion
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