What To Eat When Have Upset Stomach

What to Eat When You Have an Upset Stomach


Having an upset stomach can be quite uncomfortable and can disrupt your daily routine. It’s important to choose the right foods to help soothe your stomach and promote digestion. In this article, we will discuss what to eat when you have an upset stomach.

What Causes an Upset Stomach?

Before we dive into what foods to eat, let’s briefly understand the common causes of an upset stomach:

  • Food poisoning or consuming contaminated food
  • Indigestion or overeating
  • Acid reflux or heartburn
  • Gastritis or inflammation of the stomach lining
  • Stress or anxiety

Foods to Soothe an Upset Stomach

1. Bananas

When you have an upset stomach, bananas can be your go-to food. They are easy to digest and provide essential nutrients like potassium, which can help in regulating fluid balance in the body. Additionally, bananas can help ease any discomfort caused by gastritis or acid reflux.

2. Ginger

Ginger has long been known for its medicinal properties, especially when it comes to digestive issues. It can help reduce inflammation in the stomach and relieve nausea. You can consume ginger in various forms, such as ginger tea, ginger candies, or even by adding fresh ginger to your meals.

3. Rice

Plain, white rice is easy on the stomach and can help absorb excess acid, making it a good choice for an upset stomach. It is also a great source of carbohydrates, providing energy without putting additional strain on your digestive system.

4. Toast

Toasted bread can be a good option when you have an upset stomach, especially if you’re experiencing nausea or vomiting. The bland nature of toast can help settle your stomach and provide some relief.

5. Yogurt

Yogurt contains live active cultures, such as Lactobacillus acidophilus, which can help restore the natural balance of bacteria in your gut. Opt for plain, unsweetened yogurt to avoid any additional irritants or sugars that might exacerbate your stomach discomfort.

Frequently Asked Questions

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

It is best to avoid spicy foods when you have an upset stomach as they can irritate the gastrointestinal tract and worsen symptoms such as indigestion or acid reflux. Stick to bland foods until your stomach settles.

2. Is it okay to drink coffee when I have an upset stomach?

Caffeinated beverages like coffee can increase stomach acid production and may aggravate stomach discomfort. It is best to stick to herbal teas or opt for decaffeinated options to soothe your upset stomach.

3. Can I eat dairy products when my stomach is upset?

It depends on individual tolerance. Some people may find that dairy products worsen their stomach discomfort, while others may not have any issues. If you suspect lactose intolerance, it’s best to avoid dairy until you feel better.

4. What about carbonated beverages?

Carbonated beverages can contribute to bloating and gas, which can further aggravate an upset stomach. It’s best to avoid carbonated drinks until your stomach has healed.

5. Is there anything I should avoid completely?

Avoid greasy, fatty foods, spicy foods, caffeine, carbonated beverages, and alcohol when you have an upset stomach as they can exacerbate symptoms and delay your recovery. It’s best to stick to plain, easily digestible foods until your stomach settles.


When you have an upset stomach, choosing the right foods can make a significant difference in how quickly you recover. Opt for easily digestible, soothing foods like bananas, ginger, rice, toast, and yogurt. It’s important to listen to your body and avoid foods that may worsen your symptoms. If your stomach discomfort persists or worsens, it’s always best to consult a healthcare professional for further evaluation and guidance.

Foods to Avoid When You Have an Upset Stomach:

  • Spicy foods: Spices like chili peppers, hot sauce, and curry can irritate the stomach lining and worsen symptoms of indigestion or acid reflux.
  • Fried and fatty foods: Greasy foods can be difficult to digest and may cause discomfort and bloating. Avoid foods like french fries, fried chicken, and fatty cuts of meat.
  • Caffeine: Coffee, tea, and energy drinks contain caffeine, which can increase stomach acid production and aggravate an already upset stomach. Opt for decaffeinated options or soothing herbal teas instead.
  • Carbonated beverages: The bubbles in carbonated drinks can contribute to bloating and gas, making your upset stomach feel even worse. Stick to still water or non-carbonated drinks for hydration.
  • Alcohol: Alcohol can irritate the stomach lining, leading to inflammation and discomfort. It can also worsen symptoms like nausea or vomiting. It’s best to avoid alcohol altogether when you have an upset stomach.
  • Acidic foods: Foods high in acidity, such as citrus fruits, tomatoes, and vinegar, can further irritate the stomach lining. It’s best to avoid these foods until your stomach settles.
  • Dairy products (if lactose intolerant): If you suspect lactose intolerance or notice that dairy worsens your stomach discomfort, it’s best to avoid milk, cheese, and other dairy products until you feel better.
  • Highly processed foods: Processed foods often contain artificial additives, preservatives, and high levels of sodium, which can irritate the stomach and worsen symptoms. Opt for whole, natural foods instead.

Tips for Relieving an Upset Stomach:

  • Stay hydrated: Sip on clear liquids like water, herbal teas, or electrolyte-rich drinks to stay hydrated. Avoid sugary or carbonated beverages.
  • Eat small, frequent meals: Instead of heavy meals, opt for smaller portions spread throughout the day to ease digestion and prevent further discomfort.
  • Avoid lying down after eating: Stay upright for at least 1-2 hours after meals to aid digestion and minimize symptoms like acid reflux.
  • Practice stress-reducing techniques: Stress can exacerbate digestive issues. Try relaxation techniques like deep breathing, meditation, or gentle exercise to help calm your stomach.
  • Chew your food slowly: Taking the time to properly chew your food can aid digestion and reduce the likelihood of experiencing indigestion or bloating.
  • Get plenty of rest: Resting allows your body to heal and recover. Avoid strenuous activities that may worsen symptoms.
  • Over-the-counter remedies: Antacids or anti-diarrheal medications may provide temporary relief from an upset stomach. However, consult a healthcare professional before taking any medication.

When to Seek Medical Attention:

While most cases of upset stomach can resolve on their own with dietary changes and rest, there are times when medical attention may be necessary. Consider reaching out to a healthcare professional if:

  • Your symptoms worsen or persist for more than a few days
  • You experience severe abdominal pain
  • You notice blood in your vomit or stool
  • You have signs of dehydration, such as extreme thirst, dry mouth, or dizziness
  • You have a high fever

Remember, everyone’s body is different, and some foods that work for others may not work for you. It’s essential to listen to your body and make note of any foods that seem to trigger or worsen your symptoms. If you’re unsure about what to eat or have any concerns, consulting a healthcare professional is always the best course of action.

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