Experiencing an upset stomach is a common ailment that can leave you feeling uncomfortable and weak. Whether it’s nausea, vomiting, or diarrhea, digestive issues can disrupt your day and make it difficult to keep food down. Fortunately, focusing on bland foods and clear liquids can provide relief and help your body recover. These gentle options, such as crackers, white rice, toast, and broth, are often recommended to ease these symptoms and prevent dehydration, a common complication of diarrhea and vomiting. It’s crucial to stay hydrated and provide your body with the necessary fuel to bounce back. Let’s explore the best foods to eat when you’re dealing with an upset stomach.
Top Foods to Soothe an Upset Stomach
1. Applesauce
Applesauce is a staple of the BRAT diet, a commonly recommended dietary approach for upset stomachs. BRAT stands for Bananas, Rice, Applesauce, and Toast – all bland foods known for their gentleness on the digestive system. Applesauce is made from cooked apples with the skins removed, making it significantly easier to digest than raw apples.
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Furthermore, applesauce is lower in fiber compared to raw apples. A medium fresh apple with skin contains approximately 4.37 grams of fiber, whereas a snack-sized cup of unsweetened applesauce provides only about 1.24 grams. This reduced fiber content makes applesauce easier on your stomach and can be particularly helpful in managing diarrhea.
2. Bananas
Bananas are another key component of the BRAT diet and are excellent for soothing an upset stomach due to their nutritional properties. They are particularly rich in potassium, an essential electrolyte. When you experience symptoms like nausea and vomiting, your body can lose vital fluids and electrolytes, including potassium and sodium. Electrolytes are crucial minerals that play a critical role in maintaining normal cellular function throughout your body.
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Incorporating electrolyte-rich foods like bananas is important when you’re feeling sick to help replenish these lost nutrients. Bananas are also part of the broader bland diet, which includes foods that are not only low in fiber but also low in fat and easy to chew, making them gentle on a sensitive digestive system.
3. Bland Cooked Vegetables
Certain cooked vegetables can be beneficial when you have an upset stomach. Options like beets, carrots, and spinach, when cooked, become easily digestible and provide essential nutrients without irritating your digestive system. It’s important to ensure these vegetables are cooked rather than eaten raw. Cooked foods are generally softer and require less effort to digest compared to their raw counterparts.
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Choosing cooked bland vegetables ensures you are getting vitamins and minerals without the roughage that can exacerbate stomach upset. Steaming or boiling vegetables is preferable to frying or roasting with heavy oils when you’re aiming for easily digestible meals.
4. Lean Proteins
When you’re recovering from an upset stomach, incorporating protein is important for healing and regaining strength. However, it’s crucial to choose lean protein sources that are easy to digest. The bland diet often includes lean proteins such as chicken, whitefish, and shellfish.
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Prepare these proteins by baking, grilling, or steaming to avoid adding extra fats or oils. It’s also best to keep them plain, avoiding heavy sauces or spices that could irritate your stomach. Lean proteins provide essential amino acids without being hard to digest, aiding in recovery.
5. Gelatin and Popsicles
Gelatin is another food that fits well within a bland diet. Its soft texture and lack of fiber make it easily digestible, which is beneficial when your stomach is sensitive. Popsicles are also a suitable option, falling under both the bland and clear liquid diet categories. A clear liquid diet is recommended when you have an upset stomach and includes liquids and foods that are clear and at room temperature.
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Research suggests that popsicles can be particularly effective in reducing nausea and vomiting, especially post-surgery. When choosing popsicles, opt for those without fruit pieces, fruit pulp, or yogurt to ensure they remain easily digestible and gentle on your stomach. They also help in hydration which is crucial when you are sick.
6. Ginger
Ginger is well-known for its soothing properties and ability to alleviate nausea. It’s a popular natural remedy, particularly for pregnant individuals experiencing morning sickness. Ginger products like ginger tea and concentrated ginger supplements are often used to manage nausea effectively.
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You can easily incorporate ginger into your diet by adding fresh, minced ginger to tea or plain water. For a refreshing and calming option, you can even chop ginger and freeze it in ice cube trays to add to drinks. Ginger’s natural anti-inflammatory properties can help calm the digestive tract and reduce feelings of nausea.
7. Hot Cereals (Low Sodium)
Hot cereals like oatmeal can be gentle on an upset stomach, providing a comforting and easily digestible meal. However, it’s important to be mindful of the sodium content in some hot cereals, especially pre-packaged varieties. Some whole wheat hot cereals can contain high levels of sodium, sometimes nearing a quarter of the daily recommended limit for adults in just one cup.
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Opt for lower-sodium options or prepare your oatmeal from scratch to control the salt content. Hot cereals provide a source of carbohydrates for energy and are generally easy to digest, making them a good choice when you need something more substantial than liquids but still gentle on your stomach.
8. Hydrating Foods and Drinks
Maintaining hydration is paramount when you’re experiencing an upset stomach, especially if you have been vomiting or have diarrhea. Broth is an excellent choice for replenishing fluids and essential minerals lost through these symptoms. Chicken stock and bone broth are particularly beneficial as they contain electrolytes like sodium, potassium, and calcium.
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Coconut water is another excellent hydrating beverage that helps replenish lost fluids and electrolytes such as calcium, magnesium, potassium, and sodium. It’s even been used as a rehydration solution for children with diarrhea caused by gastroenteritis and cholera in some studies. Tea, particularly herbal teas like chamomile or peppermint, is also a soothing option that fits into both bland and clear liquid diets, helping to calm the stomach and keep you hydrated.
9. Potatoes (Plain)
Potatoes, similar to bananas, are part of the bland diet and are a good source of potassium. A small white potato contains a significant amount of potassium, which is helpful in replenishing electrolytes lost due to vomiting or diarrhea.
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When preparing potatoes for an upset stomach, it’s best to cook and eat them plain. Baking or boiling potatoes is preferable, and avoid adding any rich toppings, butter, or spices that could aggravate your symptoms. Plain potatoes are easy to digest and provide necessary energy and nutrients.
10. Refined White Flour (Toast, White Rice, Crackers)
When your stomach is upset, foods made from refined white flour like white rice, toast, and crackers are often better choices than whole grains. Refined white flour is lower in fiber, making it easier on your digestive tract and allowing it to heal more effectively.
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White rice can help to solidify stools, which is beneficial if you are experiencing diarrhea. While whole grains like wild, brown, or black rice are generally healthier when you’re feeling well, they are harder to digest, especially when your stomach is sensitive. Toasting bread through the Maillard reaction enhances its flavor, aroma, and texture, making it more palatable if you have a reduced appetite due to illness. Crackers, especially salted varieties, are a good source of carbohydrates and can help replenish sodium lost through sweating, vomiting, or diarrhea. You can add a bland topping to toast or crackers, such as a small amount of creamy peanut butter for potassium, but use it sparingly due to its fiber content.
Foods to Avoid
While certain foods can help alleviate symptoms of an upset stomach, others can worsen them. It’s important to avoid the following foods when you’re experiencing digestive issues:
- Acidic fruits: Oranges, lemons, limes, and dried fruits can irritate the stomach lining.
- Fatty meats and fish: These are harder to digest and can cause discomfort.
- Fermented foods: Pickles and sauerkraut can be harsh on a sensitive stomach.
- Foods high in sugar: High-sugar foods, including high-fat dressings and sauces, can exacerbate nausea and diarrhea.
- Full-fat dairy: Cheese, ice cream, and milk can be difficult to digest due to their fat content and lactose.
- High-fat 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 and worsen symptoms.
- Gas-inducing vegetables: Cabbage, cauliflower, and onions can cause bloating and gas, adding to discomfort.
Helpful Tips to Relieve an Upset Stomach
In addition to choosing the right foods, consider these tips to help alleviate diarrhea, nausea, and vomiting:
- Avoid strong smells: If cooking odors bother you, stay out of the kitchen.
- Don’t eat right before bed: Have your last meal or snack about 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 frequently to ensure your stomach is never completely empty, which can help reduce nausea.
- Listen to your body: Avoid any foods or drinks that worsen your symptoms, even if they are generally recommended for bland diets.
When to Contact a Healthcare Provider
It’s important to know when to seek medical help for an upset stomach. Contact a healthcare provider if you experience nausea that doesn’t improve or worsens after 48 hours. Seek medical attention for diarrhea that doesn’t improve after five days in adults, or two days in infants and children.
Additionally, seek medical care if you experience any of the following symptoms:
- A fever that doesn’t subside
- Inability to keep down food or liquids
- No urination for eight hours or more
- Severe stomach pain
- Stool with unusual odor, color, blood, or mucus
- Vomiting three or more times in a day
- Weakness
A Quick Review
When you’re dealing with an upset stomach, focusing on easily digestible foods and staying hydrated is key to recovery. Bland foods like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help soothe symptoms. Conversely, avoid foods that are difficult to digest or known to irritate the GI tract. As you start to feel better, gradually reintroduce normal foods, beginning with small portions of bland, easy-to-digest meals. If you are experiencing severe or persistent symptoms, it’s crucial to consult a healthcare provider.
