When your stomach is churning, finding the right foods can make a world of difference. If you’re dealing with nausea, diarrhea, or general discomfort, knowing what to eat—and what to avoid—is key to recovery. Bland foods and clear liquids are often recommended to ease these symptoms, helping you stay hydrated and providing essential nutrients. Let’s explore what food is good for an upset stomach and how to choose the best options for relief.
1. Applesauce
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Applesauce is a staple of the BRAT diet (Bananas, Rice, Applesauce, Toast), known for its gentle nature. Unlike raw apples, applesauce is cooked and without skin, making it easier to digest. The cooking process reduces the fiber content, which can help alleviate diarrhea. A medium fresh apple with skin contains 4.37 grams of fiber, while a snack-sized cup of unsweetened applesauce has only 1.24 grams. This lower fiber content makes applesauce a soothing choice when your stomach is sensitive.
2. Bananas
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Bananas are packed with potassium, an essential electrolyte. Nausea and vomiting can lead to a loss of fluids and electrolytes like potassium and sodium, which are crucial for maintaining normal cellular function. Bananas help replenish these lost nutrients, making them an excellent choice when you’re feeling sick. They are also part of both the BRAT diet and the bland diet, which focuses on foods low in fat and fiber that are easy to chew and digest.
3. Bland Vegetables
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Certain cooked vegetables, such as carrots, beets, and spinach, can be gentle on an upset stomach. Cooking is key, as cooked vegetables are much easier to digest than raw ones. The cooking process breaks down the fibers, making it less taxing on your digestive system. Opt for steamed or boiled options to avoid adding extra fats or seasonings that could irritate your stomach.
4. Lean Proteins
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Lean proteins are part of the bland diet and can provide essential nutrients without overwhelming your digestive system. Good choices include chicken, whitefish, and shellfish. Prepare them by baking, grilling, or steaming, and avoid adding heavy sauces or spices. Plain, simple preparation ensures that these proteins are easy to digest, helping you recover without added discomfort.
5. Gelatin and Popsicles
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Gelatin is a soft, easily digestible food that’s often recommended on the bland diet. It contains no fiber, making it gentle on your stomach. Popsicles are another good choice, fitting into both the bland and clear liquid diets. Research indicates that popsicles can effectively reduce nausea and vomiting, especially after surgery. Choose popsicles without fruit pieces, pulp, or yogurt to keep them easily digestible.
6. Ginger
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Ginger is well-known for its anti-nausea properties. Pregnant women often use ginger tea or concentrated ginger supplements to manage nausea. You can add fresh, minced ginger to tea or plain water for a soothing effect. Chopped ginger can also be used to make refreshing ice cubes. Ginger helps calm the stomach and can provide relief from nausea and vomiting.
7. Hot Cereals
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Hot cereals, like oatmeal, can be easy on the stomach. However, be mindful of sodium content. Some whole wheat hot cereals can contain high levels of sodium, so check the labels and choose lower-sodium options. Simple, plain oatmeal can be a comforting and easily digestible option when you’re feeling unwell.
8. Hydrating Foods and Drinks
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Staying hydrated is crucial when you have an upset stomach. Broth helps replenish fluids and minerals lost through vomiting or diarrhea. Chicken stock and bone broth are packed with electrolytes like sodium, potassium, and calcium. Coconut water is another excellent option for replenishing fluids and electrolytes. Tea can also be a soothing choice and fits well into a bland or clear liquid diet.
9. Potatoes
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Potatoes, like bananas, are part of the bland diet and are rich in potassium. A small white potato contains a significant amount of potassium. Cook and eat potatoes plain, without any extra toppings, to help settle your stomach. Baked or boiled potatoes are generally easier to digest than fried or heavily seasoned versions.
10. Refined White Flour
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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 low in fiber and easy on your digestive tract, allowing it to heal effectively. White rice can help firm up your stool, improving diarrhea. Toasting bread can also make it more appetizing, and salted crackers can help replenish sodium lost through sweating, vomiting, or diarrhea.
Foods to Avoid
Certain foods can worsen symptoms of an upset stomach. Avoid:
- 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
Tips for Alleviating Symptoms
Here are some additional tips to help alleviate diarrhea, nausea, and vomiting:
- Avoid strong smells: Stay away from cooking odors that upset your stomach.
- Don’t eat before bedtime: Allow at least two hours between your last meal and sleep.
- Avoid stimulants: This includes caffeine and cigarettes.
- Eat small meals: Take small bites and chew slowly. Eat frequently to keep some food in your stomach.
- Listen to your body: Avoid foods and drinks that worsen your symptoms, even if they are on the bland or BRAT diet.
When to Contact a Healthcare Provider
Contact a healthcare provider if nausea worsens or persists for more than 48 hours, or if diarrhea does not improve within five days (two days for infants and children). Seek medical attention if you experience:
- A persistent fever
- Inability to keep food or drinks down
- Lack of urination for eight hours or longer
- Stomach pain
- Unusual stool odor, color, blood, or mucus
- Frequent vomiting
- Weakness
A Quick Review
When you’re wondering What Food Is Good For Upset Stomach, gentle, easily digestible options like bananas, white rice, toast, crackers, and broth can help you recover. Avoid foods that are difficult to digest and worsen GI symptoms. As you feel better, slowly reintroduce foods, starting with small portions of bland meals. If you experience severe diarrhea or vomiting and can’t keep fluids or food down, consult a healthcare provider.
