What Foods Can Settle An Upset Stomach

Foods to Soothe an Upset Stomach

An upset stomach can be a discomforting and painful experience. Whether it’s due to indigestion, food poisoning, or a stomach virus, finding relief is essential. One effective way to calm an upset stomach is by choosing the right foods. In this article, we will explore twenty foods that can help settle an upset stomach and promote digestive health.

1. Ginger

Ginger has long been recognized for its ability to ease various digestive issues, including nausea and upset stomach. It contains compounds called gingerols and shogaols, which help relax the gastrointestinal muscles, relieving symptoms such as bloating and cramping. Ginger can be consumed in various forms, such as raw, grated, in tea, or even as ginger ale or ginger candies.

2. Bananas

When your stomach is upset, bananas can provide much-needed relief. They are a rich source of potassium and contain a significant amount of dietary fiber, which helps regulate bowel movements. Bananas also contain pectin, a soluble fiber that can help soothe the lining of the stomach and ease digestion.

3. Peppermint

Peppermint has been used for centuries to soothe various digestive ailments. Its menthol content helps relax stomach muscles, which can reduce symptoms of indigestion and bloating. Peppermint tea or peppermint oil capsules are commonly used to relieve stomach discomfort.

4. Plain Rice

When your stomach is upset, opting for plain rice can help calm the digestive system. It is easy to digest and can provide much-needed energy without putting excessive strain on your stomach. You can cook the rice with vegetable broth for added flavor and nutrients.

5. Chamomile Tea

Chamomile tea is known for its calming properties, both for the mind and the stomach. It can help reduce inflammation and soothe the digestive tract, making it an excellent choice when you’re experiencing an upset stomach. Sip on a warm cup of chamomile tea to ease discomfort.

6. Yogurt

Yogurt, especially those containing live and active cultures, can be beneficial for an upset stomach. The probiotics in yogurt help restore the natural balance of bacteria in your gut, promoting healthy digestion. Opt for plain, unsweetened yogurt for best results.

7. Toast

When your stomach is upset, bland and easily digestible foods like toast can provide relief. Toast is gentle on your stomach and can help absorb excess stomach acid, reducing the risk of heartburn. Opt for whole-grain toast for added fiber and nutrients.

8. Fennel

Fennel has been used in traditional medicine to ease indigestion and bloating. It contains anethole, a compound that can help relax muscles in the gastrointestinal tract, relieving stomach discomfort. Fennel seeds can be chewed, or fennel tea can be consumed for relief.

9. Chicken Broth

When you’re feeling unwell, chicken broth can provide nourishment and hydration while being gentle on your stomach. It is easy to digest and can help replenish essential nutrients. Try adding some cooked rice or diced vegetables for extra flavor and nutrients.

10. Applesauce

Applesauce is a great option for soothing an upset stomach. It is low in fat and easy to digest, making it gentle on the stomach. Applesauce also contains pectin, a soluble fiber that can help regulate bowel movements and relieve digestive discomfort.

11. Carrots

Carrots are rich in fiber and contain compounds that promote healthy digestion, making them an excellent choice for an upset stomach. They can be eaten raw, cooked, or blended into a smoothie for a nutrient boost.

12. Crackers

When your stomach is upset, snacking on plain crackers can help settle it. Crackers are low in fat and can absorb excess stomach acid, reducing symptoms of indigestion and heartburn. Opt for whole-grain crackers for added fiber.

13. Papaya

Papaya contains an enzyme called papain, which helps break down proteins and aids digestion. Eating papaya can alleviate symptoms of indigestion and promote a healthy gut. Enjoy papaya on its own or add it to smoothies for an extra burst of tropical flavor.

14. Cinnamon

The warming properties of cinnamon can help calm an upset stomach. It helps reduce inflammation and can relieve symptoms like nausea and bloating. Add a sprinkle of cinnamon to your tea or oatmeal for added flavor and digestive benefits.

15. Boiled Potatoes

Boiled potatoes are easy to digest and can provide much-needed energy and nutrients when your stomach is upset. They are also a good source of potassium, which can help replenish electrolytes lost through vomiting or diarrhea.

16. Watermelon

Watermelon is a hydrating fruit that can help soothe an upset stomach. It contains high water content and is easy to digest, making it a refreshing choice when you’re feeling unwell.

17. Oatmeal

Oatmeal is a gentle and easily digestible food that can help soothe an upset stomach. It is high in fiber and can promote healthy bowel movements. Opt for plain oatmeal and avoid adding sugar or other ingredients that may trigger digestive discomfort.

18. Mint

Mint leaves or mint tea can help relieve stomach discomfort and reduce symptoms of indigestion. The menthol in mint has a calming effect on the gastrointestinal muscles, helping to ease bloating and cramping.

19. Boiled Eggs

Boiled eggs can provide a good source of protein and essential nutrients when your stomach is upset. They are easy to digest and can help replenish energy levels. Ensure the eggs are properly cooked to avoid any potential foodborne illnesses.

20. Cucumber

Cucumber has high water content and can help rehydrate the body. It is also gentle on the stomach and can help reduce symptoms of indigestion. Enjoy cucumber slices on their own or add them to salads for a refreshing crunch.

Frequently Asked Questions (FAQs)

1. What causes an upset stomach?

An upset stomach can be caused by various factors, including indigestion, food poisoning, stomach viruses, excessive alcohol consumption, certain medications, and stress.

2. How long does an upset stomach last?

The duration of an upset stomach can vary depending on the underlying cause. In most cases, symptoms resolve within a few hours to a couple of days. If symptoms persist or worsen, it is advisable to seek medical attention.

3. Are there any foods I should avoid when my stomach is upset?

When your stomach is upset, it is best to avoid foods that are greasy, spicy, or high in fat, as they can exacerbate symptoms. Additionally, foods that are known to trigger indigestion, such as citrus fruits, tomatoes, onions, and caffeine, should be avoided.

4. Is it okay to drink water when I have an upset stomach?

Yes, it is essential to stay hydrated when you have an upset stomach. Sip on small amounts of water throughout the day to avoid dehydration. You may also consider drinking electrolyte-rich fluids, such as coconut water or sports drinks, to replenish lost minerals.

5. Can stress contribute to an upset stomach?

Yes, stress can contribute to digestive issues, including an upset stomach. When you’re stressed, your body releases stress hormones that can affect the digestive system, leading to symptoms such as stomach pain, bloating, and diarrhea.

6. When should I seek medical attention for an upset stomach?

If your symptoms persist for more than a couple of days, are severe, or are accompanied by other concerning symptoms, it is advisable to seek medical attention. These symptoms may include persistent vomiting, diarrhea, severe abdominal pain, or signs of dehydration.

7. Can I prevent an upset stomach?

While it may not be possible to prevent all instances of an upset stomach, there are steps you can take to minimize the risk. These include practicing good hygiene, avoiding contaminated foods and water, managing stress, and eating a balanced diet with plenty of fiber.

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

Over-the-counter antacids or anti-diarrheal medications may provide temporary relief for an upset stomach. However, it is important to read and follow the instructions carefully and consult with a healthcare professional if symptoms persist or worsen.

9. Are there any natural remedies for an upset stomach?

Yes, several natural remedies can help soothe an upset stomach, including ginger, peppermint, chamomile tea, and probiotic-rich foods like yogurt. However, it is always recommended to consult with a healthcare professional before trying any new remedies or supplements.

10. Are there any lifestyle changes I can make to improve my digestive health?

Yes, adopting a healthy lifestyle can promote digestive health. This includes eating a balanced diet, staying hydrated, managing stress, exercising regularly, and avoiding smoking and excessive alcohol consumption.


An upset stomach can be a bothersome and uncomfortable experience. By incorporating the right foods into your diet, you can soothe your stomach and promote digestive health. Ginger, bananas, peppermint, plain rice, chamomile tea, and yogurt are just a few examples of foods that can help settle an upset stomach. Remember to listen to your body and avoid any foods that exacerbate your symptoms. If your symptoms persist or worsen, it is advisable to seek medical attention.

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