When your stomach churns and discomfort sets in, finding the right foods can be a real game-changer. If you’re struggling to keep anything down, opting for bland options and clear liquids might provide some ease to diarrhea, nausea, and vomiting. Foods like crackers, white rice, toast, and broth are often recommended. It’s crucial to stay hydrated and provide your body with the fuel it needs to recover. Diarrhea and vomiting can lead to dehydration and feelings of weakness due to inadequate calorie intake. Let’s explore what to eat when you have a stomach ache to promote healing and comfort.
1. Applesauce
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Applesauce is a key component of the BRAT diet (bananas, rice, applesauce, and toast). This snack is easier on the digestive system compared to raw apples because it’s cooked and without the skins. It’s lower in fiber, making it gentler on your stomach and potentially helping with diarrhea. A medium fresh apple with skin has 4.37 grams of fiber, while a snack-sized cup of unsweetened applesauce contains only 1.24 grams. This reduced fiber content can be soothing for an upset stomach.
2. Bananas
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Bananas are a great source of potassium. Nausea and vomiting can lead to loss of fluids and electrolytes like potassium and sodium. Electrolytes are vital minerals that maintain normal cellular function. Choosing electrolyte-rich foods like bananas is essential when you’re feeling sick. Bananas are part of both the BRAT diet and the broader bland diet, which includes foods low in fat and fiber that are easy to chew and digest.
3. Bland Cooked Vegetables
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Certain vegetables, such as beets, carrots, and spinach, can be beneficial for an upset stomach. However, it’s important to eat them cooked rather than raw. Cooked foods are generally easier to digest. Opting for steamed or boiled vegetables can reduce the strain on your digestive system.
4. Lean Proteins
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Lean protein sources are often recommended as part of a bland diet. Good choices include chicken, whitefish, and shellfish. Prepare them by baking, grilling, or steaming, and keep the seasonings simple. Avoid adding excessive fats or spices that could irritate your stomach.
5. Gelatin and Popsicles
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Gelatin is a soft, easily digestible food that fits well within a bland diet. Because it does not contain fiber, it’s gentle on the stomach. Popsicles are another option, fitting into both bland and clear liquid diets. Clear liquid diets consist of room-temperature clear liquids and foods that are suitable when you have a stomach ache. Studies have shown popsicles can effectively reduce nausea and vomiting, especially after surgery. Choose varieties without fruit, fruit pulp, or yogurt to minimize potential irritation.
6. Ginger
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Ginger has long been recognized for its anti-nausea properties. Pregnant women often use ginger products, like tea and concentrated supplements, to manage nausea. Adding fresh, minced ginger to tea or plain water can be soothing. You can also make refreshing ice cubes with chopped ginger.
7. Hot Cereals
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Hot cereal can be gentle on the stomach, but be mindful of sodium content. Some whole wheat hot cereals can contain high levels of sodium. Opt for lower-sodium options and prepare them with water rather than milk for easier digestion.
8. Hydrating Foods and Drinks
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Broth is excellent for replenishing fluids and minerals after vomiting or diarrhea. Chicken stock and bone broth provide electrolytes like sodium, potassium, and calcium. Coconut water is another good choice, offering calcium, magnesium, potassium, and sodium. It’s sometimes used as a rehydration solution for children with diarrhea. Tea is also a soothing option, fitting into both bland and clear liquid diets.
9. Potatoes
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Potatoes are part of the bland diet and contain significant amounts of potassium. A small white potato (about 92g) provides 374mg of potassium. Cook and eat potatoes plain, without extra toppings, to help settle your stomach.
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 better choices than whole grains. They are low in fiber and easy on the digestive tract, allowing it to heal. White rice can help firm up stool, which is beneficial if you have diarrhea. Toasting bread enhances its taste and smell, making it more appetizing. Crackers are a salty source of carbohydrates that can ease an upset stomach and replenish sodium lost through sweating, vomiting, or diarrhea. A little creamy peanut butter on toast or crackers can add potassium, but limit it to a tablespoon because of its fiber content.
Foods To Avoid
Avoid foods and beverages that can worsen your symptoms, including:
- Acidic and dried fruits
- Fatty meats and fish
- Fermented foods
- Foods high in sugar
- Full-fat dairy
- High-fat fried foods
- High-fiber foods
- Nuts and seeds
- Spicy foods
- Vegetables that cause excess gas
Helpful Tips
- Avoid strong smells: Stay away from the kitchen if cooking odors bother you.
- Don’t eat before bed: Allow two hours between your last meal and bedtime.
- Avoid stimulants: This includes caffeine and cigarettes.
- Eat small meals: Take small bites and chew slowly, ensuring you always have some food in your stomach by eating frequently.
- Listen to your body: Avoid foods and drinks that worsen symptoms.
When To Contact a Healthcare Provider
Contact a healthcare provider if nausea worsens or persists for 48 hours, or if diarrhea doesn’t improve within five days (two days for infants and children). Seek medical attention if you experience:
- A fever that doesn’t improve
- Inability to keep down food or drinks
- No urination for eight hours or longer
- Stomach pain
- Unusual stool odor, color, blood, or mucus
- Vomiting more than three times in one day
- Weakness
In Summary
When you have a stomach ache, focusing on bland, easily digestible foods can make a significant difference. Foods like bananas, white rice, toast, crackers, and broth are gentle on your system. Avoid foods that are difficult to digest and may worsen GI symptoms. As you recover, slowly reintroduce foods, starting with small portions of bland meals. If you have severe symptoms or can’t keep fluids down, seek medical advice.
