Best Thing To Eat When You Have An Upset Stomach

Best Thing To Eat When You Have An Upset Stomach


An upset stomach can be a miserable experience, causing discomfort and disrupting your daily activities. When your stomach is feeling off, it’s important to choose foods that are gentle on your digestive system and can help soothe the irritation. In this article, we will explore the best things to eat when you have an upset stomach and provide some tips for soothing your digestive woes.

1. Ginger

Ginger has long been used as a natural remedy for upset stomachs. It contains compounds called gingerols and shogaols, which have been found to have anti-inflammatory and anti-nausea effects. Ginger can be consumed in various forms such as ginger tea, ginger ale, or adding grated ginger to your meals.

2. Bananas

When your stomach is upset, bananas can be a soothing and easily digestible option. They are high in fiber, which can help regulate digestion and prevent constipation. Bananas are also rich in potassium, which is important for maintaining electrolyte balance in your body.

3. Plain Toast

Plain toast is a bland and easily digestible food that can be gentle on your stomach. The carbohydrates in toast provide quick energy without putting too much strain on your digestive system. It’s best to opt for white bread or whole grain bread without any added sugars or heavy toppings.

4. Rice

Like toast, plain rice is another mild and soothing food for an upset stomach. It is easy to digest and can help bind loose stools. Opt for white rice or brown rice, depending on your preference, and avoid adding any spicy sauces or seasonings.

5. Chicken Soup

Chicken soup is often referred to as “Jewish penicillin” due to its healing properties. It is easy to digest, provides hydration, and contains nutrients from the vegetables and chicken. Opt for a low-sodium chicken soup or make your own at home with fresh ingredients.

6. Yogurt

Yogurt, especially plain and unsweetened varieties, can be beneficial for an upset stomach. It contains probiotics, which are beneficial bacteria that can help restore the balance of your gut microbiome. Avoid flavored yogurts that are high in sugar, as they may aggravate your symptoms.

7. Chamomile Tea

Chamomile tea has been used for centuries as a natural remedy for digestive issues. It has anti-inflammatory properties and can help relax the muscles in your gastrointestinal tract. Sip on a cup of chamomile tea to soothe your upset stomach and promote relaxation.

8. Peppermint

Peppermint is known for its minty flavor and soothing properties. It can help calm an upset stomach, reduce bloating, and relieve gas. You can enjoy peppermint tea or chew on fresh peppermint leaves for natural relief.

9. Crackers

Plain crackers can be a go-to snack when your stomach is feeling queasy. They are easy to digest and can help absorb excess stomach acid. Choose crackers made with simple ingredients and avoid those that are heavily seasoned or high in fat.

10. Applesauce

Applesauce is a gentle and easily digestible food that can provide some relief for an upset stomach. It contains natural sugars and fiber, which can help regulate digestion. Opt for unsweetened applesauce to avoid any added sugars that may worsen your symptoms.

11. Boiled Potatoes

Boiled potatoes are another mild and starchy food that can be easy on your stomach. They provide a good source of energy and can help absorb excess stomach acid. Avoid adding butter, oils, or heavy seasonings to keep them gentle on your digestive system.

12. Oatmeal

Oatmeal is a nutritious and gentle option for breakfast or a snack when your stomach is upset. It is high in fiber, which can help regulate digestion, and the bland taste is unlikely to cause any further irritation. Opt for plain oatmeal and avoid adding sugar or heavy toppings.

13. Boiled Vegetables

Boiled vegetables, such as carrots or green beans, can be a gentle source of nutrients for an upset stomach. They are easy to digest and provide vitamins and minerals that are beneficial for your overall health. Cook them until they are soft and easily chewable before consuming.

14. Clear Broth

Clear broths, such as chicken or vegetable broth, can provide hydration and mild nourishment when your stomach is upset. They are easy to digest and can help replenish lost electrolytes in your body. Avoid broths that are high in sodium or heavily seasoned.

15. Watermelon

Watermelon is a refreshing and hydrating fruit that can be gentle on your stomach. It contains high water content and natural sugars that can provide some energy without causing further irritation. Enjoy chilled watermelon slices for a soothing snack.

16. Papaya

Papaya is a tropical fruit that contains an enzyme called papain, which can help break down proteins and aid in digestion. It is also a good source of vitamins A and C, which can support your immune system. Enjoy fresh papaya or blend it into a smoothie for a digestive boost.

17. Herbal Teas

Various herbal teas can be beneficial for an upset stomach. Peppermint tea, mentioned earlier, is one option. Other herbal teas, such as fennel tea, chamomile tea, or ginger tea, can also provide relief from digestive discomfort. Choose herbal teas that are caffeine-free and gentle on your stomach.

18. Toasted Breads

In addition to plain toast, you can also try toasted breads such as bagels, English muffins, or crackers. Toasting the bread can make it easier to digest and provide a slight change in texture for variety. Just make sure to avoid any high-fat spreads or heavy toppings.

19. Avocado

Avocado is a nutrient-dense fruit that can be gentle on your stomach. It is rich in healthy fats, dietary fiber, and various vitamins and minerals. The smooth and creamy texture of avocado can be soothing for an upset stomach. Enjoy it plain or mashed on top of toast or rice cakes.

20. Smoothies

Smoothies can be a convenient way to consume a variety of ingredients that can be soothing for an upset stomach. You can try blending bananas, yogurt, ginger, spinach, and a splash of water or coconut water for a gentle and nourishing smoothie. Avoid adding any acidic fruits or excessive sweeteners.

Frequently Asked Questions

1. What causes an upset stomach?

An upset stomach can have various causes, including indigestion, food poisoning, gastrointestinal infections, stress, or underlying medical conditions. It’s important to identify the underlying cause to address it properly.

2. When should I see a doctor for an upset stomach?

If your symptoms persist for more than a few days, worsen, or are accompanied by severe pain, fever, vomiting, or blood in your stool, it is recommended to see a doctor for a proper diagnosis and treatment.

3. Can I eat spicy foods when I have an upset stomach?

Spicy foods can exacerbate digestive symptoms and may worsen an upset stomach. It’s best to avoid spicy foods until your stomach has settled.

4. Are there any foods I should avoid when I have an upset stomach?

It’s advisable to avoid foods that are high in fat, spice, or acidity, as they can irritate your stomach further. This includes fried foods, spicy sauces, citrus fruits, and caffeinated beverages.

5. Should I continue to eat regular meals when my stomach is upset?

It’s important to listen to your body and eat small, frequent meals if you feel up to it. However, if your appetite is significantly reduced, it’s okay to consume smaller portions or choose easily digestible options.

6. Can drinking ginger ale help with an upset stomach?

Ginger ale may contain ginger flavor, but it often contains added sugars or artificial sweeteners that can worsen digestive symptoms. It’s best to opt for natural ginger in the form of ginger tea or fresh ginger.

7. Can I take over-the-counter medications for an upset stomach?

Over-the-counter medications, such as antacids or anti-nausea medications, can provide temporary relief for mild symptoms. However, it’s essential to read the instructions and consult a healthcare professional if your symptoms persist or worsen.

8. Are there any lifestyle changes that can help prevent an upset stomach?

Maintaining a healthy diet, managing stress levels, staying hydrated, and practicing good hygiene can help reduce the risk of an upset stomach. It’s important to listen to your body and address any underlying issues promptly.

9. Can I drink alcohol when I have an upset stomach?

Alcohol can irritate the lining of your stomach and worsen digestive symptoms. It’s best to avoid alcohol until your stomach has fully recovered.

10. How long does an upset stomach typically last?

The duration of an upset stomach can vary depending on the underlying cause and individual factors. Mild cases may resolve within a day or two, while more severe cases may take several days or longer. If symptoms persist, it’s recommended to consult a healthcare professional.


An upset stomach can be uncomfortable and disruptive, but choosing the right foods can help alleviate your symptoms and soothe your digestive system. Incorporate gentle and easily digestible options, such as ginger, bananas, plain toast, rice, and mild soups, into your diet. Listen to your body and make dietary adjustments as needed. If your symptoms persist or worsen, it’s important to seek medical advice for a proper diagnosis and treatment.

Remember to take care of your stomach by nourishing it with the right foods!

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