Dealing with an upset stomach is never fun. Whether it’s caused by indigestion, bloating, nausea, or a stomach bug, the discomfort can make it difficult to focus on anything else. While certain foods can worsen symptoms, others can provide relief and help restore your stomach to a more balanced state. In this post, we’ll discuss the best foods to eat with an upset stomach for quick relief and how they can help soothe your digestive system.
Causes and Symptoms of Upset Stomach
An upset stomach can be caused by a variety of factors. It could be the result of overeating, eating something that doesn’t sit well, stress, or an underlying gastrointestinal issue like acid reflux or gastritis. The most common symptoms include bloating, nausea, cramping, gas, and indigestion.
Understanding what causes an upset stomach is crucial in finding the right foods for relief. If you are dealing with nausea or vomiting, or if you have an ongoing digestive issue, it’s always best to consult a healthcare provider. However, many of us experience occasional stomach discomfort, and knowing which foods to reach for can make a significant difference.
Why Choosing the Right Foods Matters
When your stomach is upset, it’s essential to choose foods that are easy on your digestive system. Foods that are bland, non-acidic, and low in fat tend to be the best choices. These foods are gentle on the stomach, promoting healing without irritating the digestive tract further.
Foods to Eat with an Upset Stomach
The best foods to eat with an upset stomach will help settle your stomach, provide hydration, and restore your energy levels without causing additional discomfort.
1. Bananas: Gentle and Soothing
Bananas are often recommended for an upset stomach because they are rich in potassium and easily digestible. Potassium is an essential electrolyte that can help replenish lost nutrients, especially if your upset stomach is due to vomiting or diarrhea.
Bananas are also part of the BRAT diet (bananas, rice, applesauce, and toast), which is commonly suggested for people recovering from stomach issues. They’re not only gentle on the stomach but also help neutralize stomach acid, making them ideal for those with heartburn or acid reflux.
In addition to their soothing properties, bananas are high in fiber, which can help regulate bowel movements if you’re experiencing constipation.
2. Rice: A Simple Carb for Comfort
Rice, particularly white rice, is another great option for an upset stomach. It’s bland, low in fiber, and easy to digest, making it perfect for a sensitive stomach. The starchy nature of rice can help absorb excess stomach acid, providing quick relief from discomfort.
For those suffering from nausea or diarrhea, eating rice can help provide a feeling of fullness without overwhelming the stomach. Pair it with a small amount of cooked chicken or a light broth for added nutrition.
3. Ginger: A Natural Remedy for Nausea
Ginger has been used for centuries to help with nausea and digestive discomfort. It contains compounds called gingerols and shogaols that have anti-inflammatory properties and can help calm the stomach.
If you’re dealing with an upset stomach due to nausea, a small piece of ginger or ginger tea can be very effective. Studies have shown that ginger can significantly reduce nausea caused by motion sickness, pregnancy, or even chemotherapy.
Ginger also helps stimulate digestion and can relieve bloating and indigestion, making it an excellent addition to your diet when dealing with stomach issues.
4. Applesauce: Easy on the Stomach
Applesauce is a good option for those with an upset stomach because it’s smooth, easy to digest, and packed with pectin, a soluble fiber that helps absorb excess fluid in the intestines. Unlike raw apples, which can be harsh on a sensitive stomach, applesauce is gentle and helps regulate bowel movements.
Applesauce can also offer a touch of sweetness when you’re feeling off and may even help with mild diarrhea. Just be sure to choose unsweetened applesauce to avoid aggravating the stomach further.
5. Toast: Plain and Simple
Plain toast is another food recommended for an upset stomach. Similar to rice, toast is bland and easy to digest. The dry texture of toast can help absorb stomach acid and reduce the feeling of nausea. Additionally, it provides carbohydrates that give you energy without overwhelming the stomach.
For the best results, opt for white bread over whole wheat bread, as it is lower in fiber, making it easier to digest.
6. Chicken Broth: Hydration and Comfort
When your stomach is upset, staying hydrated is crucial. Dehydration can occur quickly if you’re experiencing vomiting, diarrhea, or even just a lack of appetite. Chicken broth is an excellent way to hydrate while also providing nourishment. It’s light, soothing, and packed with nutrients that are easy on the stomach.
You can sip on warm chicken broth throughout the day or have it as part of a meal with a small portion of rice or crackers. The salt in the broth can also help restore electrolyte balance.
7. Plain Crackers: A Mild Option
Plain crackers, such as saltines, are another bland food that can help settle your stomach. Their dry, crispy texture absorbs excess stomach acid and helps prevent nausea. They also provide a small amount of carbohydrates, which can help maintain energy levels when you’re not feeling well.
While they may not be particularly nutrient-dense, crackers are an easy-to-digest option that can provide comfort when you’re dealing with an upset stomach. Pair them with a cup of ginger tea for added relief.
8. Oatmeal: Gentle and Nutritious
Oatmeal is another easy-to-digest food that provides comfort when you’re feeling unwell. It’s a good source of soluble fiber, which can help soothe the digestive tract and reduce inflammation. Oatmeal also contains beta-glucans, which may help strengthen the immune system, promoting faster recovery.
It’s best to keep your oatmeal simple, avoiding sugary toppings or heavy milk. Opt for a small bowl of plain oatmeal with a bit of honey or cinnamon for flavor.
9. Peppermint Tea: A Calming Effect
Peppermint tea is known for its calming and soothing properties. It has menthol, which can help relax the muscles of the gastrointestinal tract, easing symptoms of indigestion, bloating, and nausea. It’s particularly helpful for people dealing with irritable bowel syndrome (IBS) or acid reflux.
Drinking peppermint tea can help ease stomach cramps and promote better digestion, making it a great choice for those experiencing discomfort. Avoid peppermint if you have heartburn or GERD, as it may relax the lower esophageal sphincter and allow acid to rise into the esophagus.
10. Yogurt: Probiotics for Gut Health
Yogurt is a good source of probiotics, which are beneficial bacteria that help maintain a healthy gut. When your stomach is upset, consuming probiotic-rich foods like yogurt can help restore the balance of bacteria in the digestive system and improve digestion.
Look for plain, unsweetened yogurt, as added sugars can irritate an already-sensitive stomach. Greek yogurt is an excellent option because it’s high in protein and lower in sugar, which helps support digestive health.
Conclusion
When dealing with an upset stomach, it’s essential to opt for foods that are gentle on the digestive system and promote healing. The best foods to eat with an upset stomach for quick relief are those that are bland, easy to digest, and rich in nutrients to help restore balance.
In addition to eating the right foods, staying hydrated and avoiding spicy, greasy, or acidic foods can further reduce your discomfort. If your symptoms persist or worsen, consult a healthcare provider for a proper diagnosis and treatment plan.
For more tips on healthy eating, you might find our articles on healthy breakfast recipes for busy mornings or natural home remedies helpful. Remember, a well-balanced diet and the right foods can help support a healthy digestive system in the long run!
