What To Eat To Settle An Upset Stomach

What to Eat to Settle an Upset Stomach


1. Ginger

Ginger has long been known for its soothing effects on the digestive system. It can help reduce inflammation and alleviate symptoms of nausea and vomiting. You can consume ginger in various forms, such as ginger tea, ginger ale, or even chewing on raw ginger slices.

2. Bananas

Due to their high potassium content, bananas can help restore electrolyte balance and ease stomach discomfort. They are also a good source of fiber, which can aid in digestion.

3. Plain Rice

Simple and easy to digest, plain rice can provide relief to an upset stomach. It serves as a bland and gentle option when you’re experiencing digestive issues.

4. Yogurt

Yogurt contains probiotics, which are beneficial bacteria that can improve gut health. Opt for plain, unsweetened yogurt to avoid any added sugars that may further upset your stomach.

5. Toast

Plain toast can be an easy-to-digest option when your stomach is feeling unsettled. It provides a source of carbohydrates without adding too much stress to your digestive system.

6. Chamomile Tea

Chamomile tea has calming properties that can help soothe an upset stomach. It also has anti-inflammatory effects, which can provide relief from gastrointestinal discomfort.

7. Peppermint

Peppermint has been used for centuries to relieve digestive issues. It can help relax the muscles of the gastrointestinal tract and reduce symptoms such as bloating and gas.

8. Boiled Potatoes

Boiled potatoes can offer soothing relief to an upset stomach. They are easy to digest and provide a good source of energy without putting too much strain on your digestive system.

9. Chicken Broth

A warm cup of chicken broth can be comforting and gentle on the stomach. It provides hydration and essential nutrients while being easy to digest.

10. Applesauce

Applesauce is a mild and easily digestible option that can help settle your stomach. It contains pectin, a soluble fiber that can help regulate digestion.

11. Peppermint Tea

Similar to peppermint, peppermint tea can help alleviate symptoms of an upset stomach. It can calm the muscles of the gastrointestinal tract and reduce bloating and gas.

12. Carrot Soup

Carrot soup is a gentle option that can provide nourishment without irritating the stomach. Carrots are rich in vitamins and minerals that can support overall digestive health.

13. Crackers

Plain crackers can be a good option if you’re experiencing an upset stomach. They provide carbohydrates for energy and are easy to digest.

14. Oatmeal

Oatmeal is a gentle and nutritious choice for settling an upset stomach. It is high in fiber, which can promote healthy digestion.

15. Papaya

Papaya contains an enzyme called papain, which can aid in digestion and reduce symptoms of bloating and gas. It is also a good source of vitamins and minerals.

16. Herbal Infusions

Various herbal infusions, such as chamomile, peppermint, and ginger, can be beneficial for soothing the stomach. These herbal remedies have been used for centuries to alleviate digestive discomfort.

17. Boiled Chicken

Boiled chicken is a lean protein option that can be gentle on the stomach. It provides essential amino acids without adding excessive fat or spices.

18. Water

Staying hydrated is important for overall digestive health. Drinking water can help flush out toxins and prevent dehydration, which can worsen symptoms of an upset stomach.

19. Homemade Electrolyte Solution

If you’re experiencing stomach upset along with vomiting or diarrhea, a homemade electrolyte solution can help replace lost fluids and minerals. Mix water, salt, and a small amount of sugar to create a hydrating beverage.

20. Rest

While not food-related, getting enough rest is crucial when dealing with an upset stomach. Resting allows your body to focus on healing and recovery.


1. What causes an upset stomach?

An upset stomach can be caused by a variety of factors, including food poisoning, indigestion, viral or bacterial infections, anxiety or stress, and certain medications.

2. Can I eat spicy food when my stomach is upset?

It is generally best to avoid spicy foods when you have an upset stomach as they can further irritate the digestive system. Stick to bland and easily digestible foods instead.

3. How long does an upset stomach last?

The duration of an upset stomach can vary depending on the underlying cause. In most cases, symptoms should improve within a day or two. If symptoms persist for an extended period or worsen, it is advisable to seek medical attention.

4. Can I drink soda when my stomach is upset?

It is not recommended to consume soda when you have an upset stomach as it can contribute to bloating and discomfort. Stick to hydrating beverages like water or herbal tea instead.

5. Is it okay to eat dairy when my stomach is upset?

For some individuals, dairy products can exacerbate stomach upset and worsen symptoms. It is best to avoid dairy when your stomach is feeling unsettled or opt for lactose-free alternatives if necessary.

6. Are there any foods to avoid when I have an upset stomach?

Certain foods may worsen symptoms of an upset stomach, including spicy foods, greasy or fried foods, caffeine, alcohol, and acidic foods like citrus fruits and tomatoes. It is best to stick to bland and easily digestible options.

7. Can I eat yogurt if I am lactose intolerant?

If you are lactose intolerant, it is advisable to choose lactose-free yogurt or alternative non-dairy options like almond or coconut yogurt. These options can still provide beneficial probiotics without causing digestive discomfort.

8. Is it normal to have an upset stomach during pregnancy?

Many pregnant women experience symptoms of an upset stomach, especially during the first trimester. Hormonal changes, morning sickness, and changes in eating habits can contribute to stomach discomfort. It is important to consult with your healthcare provider if you have concerns.

9. Can stress or anxiety cause an upset stomach?

Yes, stress and anxiety can contribute to stomach upset. The gut-brain connection means that emotional state can affect digestive health. Managing stress and incorporating relaxation techniques can help alleviate symptoms.

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

If your symptoms persist for an extended period, worsen, or are accompanied by severe pain, high fever, vomiting blood, or black, tarry stools, it is essential to seek medical attention. These symptoms may indicate a more serious underlying condition.


An upset stomach can be uncomfortable and disruptive to daily life. However, incorporating the right foods into your diet can help soothe symptoms and promote healing. Opting for easily digestible, bland, and gentle options can provide relief and support digestive health. It is important to listen to your body and avoid foods that exacerbate symptoms. If you have persistent or severe stomach upset, it is advisable to seek medical attention to ensure proper diagnosis and treatment.

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