Experiencing a stomach ache can be incredibly unpleasant, leaving you searching for relief. When your stomach is upset, knowing what to eat can make a significant difference in easing your discomfort and promoting recovery. Bland foods and clear liquids are often recommended to help soothe diarrhea, nausea, and vomiting. These include options like crackers, white rice, toast, and broth. Hydration is also key, as diarrhea and vomiting can lead to dehydration and weakness. Let’s explore the best food choices for when you’re dealing with stomach issues.
1. Applesauce
Applesauce is a staple of the BRAT diet (Bananas, Rice, Applesauce, and Toast), often recommended for managing stomach upsets. Cooked apples are easier to digest than raw apples, and the removal of the skin reduces the fiber content, making it gentle on the stomach. A medium fresh apple with its skin contains 4.37 grams of fiber, while a snack-sized cup of unsweetened applesauce has only 1.24 grams. This lower fiber content can help improve diarrhea.
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2. Bananas
Bananas are an excellent source of potassium, an essential electrolyte. Nausea and vomiting can deplete electrolytes like potassium and sodium, which are crucial for maintaining normal cellular function. Incorporating bananas into your diet helps replenish these lost minerals. The fruit is a key component of both the BRAT diet and the broader bland diet, which focuses on low-fat, low-fiber, and easy-to-chew foods.
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3. Bland Vegetables
Certain cooked vegetables can be soothing when you have a stomach ache. Beets, carrots, and spinach are good options, but remember to cook them thoroughly. Cooked vegetables are much easier to digest than raw ones, reducing the strain on your digestive system.
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4. Lean Proteins
Lean proteins like chicken, whitefish, and shellfish are included in the bland diet. These options are easy to digest and provide essential nutrients without overwhelming your system. Prepare them by baking, grilling, or steaming, and keep the seasonings minimal to avoid further irritation.
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5. Gelatin and Popsicles
Gelatin is a soft, easily digestible food that fits into the bland diet. It contains no fiber, making it gentle on the stomach. Popsicles are also a good choice, especially as part of a clear liquid diet, which includes foods and liquids that are clear and easy to process. Popsicles can effectively reduce nausea and vomiting, particularly after surgery. Choose options without fruit pulp or yogurt.
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6. Ginger
Ginger is well-known for its anti-nausea properties. Pregnant women often use ginger tea or supplements to manage nausea. You can add fresh, minced ginger to tea or plain water, or even make ginger ice cubes for a soothing drink.
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7. Hot Cereals
Hot cereals like oatmeal can be easy on the stomach. However, be mindful of the sodium content, as some whole wheat hot cereals can contain high levels of sodium. Limiting your intake is advisable to stay within the recommended daily limit.
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8. Hydrating Foods and Drinks
Staying hydrated is crucial when you have a stomach ache, especially if you’re experiencing vomiting or diarrhea. Broth helps replenish fluids and electrolytes like sodium, potassium, and calcium. Chicken stock and bone broth are particularly beneficial. Coconut water is another excellent option, providing calcium, magnesium, potassium, and sodium. It’s even used as a rehydration solution for children with gastroenteritis and cholera. Tea is also a soothing choice that fits both the bland and clear liquid diets.
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9. Potatoes
Potatoes, like bananas, are part of the bland diet and rich in potassium. A small white potato contains a significant amount of potassium. Cook and eat them plain to help settle your stomach.
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10. Refined White Flour
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 your stool, which is beneficial if you have diarrhea. Toasting bread enhances its taste and texture, making it more appetizing. Crackers provide a salty source of carbohydrates that can ease an upset stomach and help replenish lost sodium.
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Foods to Avoid
Certain foods can worsen your symptoms when you have a stomach ache. These include:
- 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
Additional Tips for Soothing Stomach Aches
Here are some extra tips to help alleviate diarrhea, nausea, and vomiting:
- Avoid strong smells: Stay away from the kitchen when strong-smelling foods are being cooked.
- Don’t eat before bedtime: Allow at least two hours between your last meal and sleep.
- Avoid stimulants: Refrain from using cigarettes and caffeine.
- Eat small meals: Take small bites and chew slowly.
- Listen to your body: Avoid foods and drinks that worsen your symptoms.
When to Seek Medical Advice
Consult a healthcare provider if your nausea persists or worsens after 48 hours, or if diarrhea doesn’t improve within five days (or 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
- Lack of urination for eight or more hours
- Stomach pain
- Unusual stool color or odor, or stool containing blood or mucus
- Vomiting three or more times in a day
- Weakness
Final Thoughts
Choosing the right foods can greatly alleviate the discomfort of a stomach ache. Focus on bland, easily digestible options and stay hydrated. When you start feeling better, slowly reintroduce foods in small portions. If symptoms persist or worsen, don’t hesitate to contact a healthcare provider.
