Are Crackers Good to Eat When You Have an Upset Stomach?

November 25, 2025 •

4 min read

According to anecdotal evidence and long-standing folk wisdom, bland foods are a go-to remedy for digestive distress. This leads many to wonder, "Are crackers good to eat when you have an upset stomach?" The short answer is yes, plain, low-fiber crackers can be a helpful part of a recovery diet, but the type of cracker and the specific symptoms matter significantly.

Quick Summary

Crackers are often recommended for an upset stomach due to their bland nature, low fiber content, and ability to absorb excess stomach acid. This can help with symptoms like nausea and gastritis. However, not all crackers are beneficial; high-fiber or heavily seasoned varieties can worsen symptoms. Plain saltine crackers are typically the best choice for this purpose.

Key Points

Plain Crackers are Beneficial: Low-fiber, bland crackers like saltines can help calm an upset stomach and are easy to digest.
Absorbs Excess Acid: The starchy nature of crackers helps absorb excess stomach acid, which can provide relief from nausea and acid reflux.
Helps with Nausea: Their mild flavor and lack of strong smells make crackers a good option for satisfying hunger without triggering nausea.
Replenishes Electrolytes: The salt in crackers, particularly saltines, can help replenish sodium lost due to vomiting or diarrhea.
Avoid High-Fiber or Flavored Varieties: Whole-wheat, fatty, or heavily seasoned crackers can irritate the stomach and worsen symptoms.
Integrate with Other Bland Foods: Crackers are best used as part of a broader bland diet that includes bananas, rice, applesauce, and broth.

The Digestive Benefits of Bland Crackers

For generations, people have reached for a box of saltine crackers when a stomach bug, motion sickness, or indigestion strikes. This isn't just a tradition; it's backed by the properties of these simple snacks. The key lies in their blandness and starch content, which are gentle on a sensitive digestive system. Plain crackers, especially saltines, are free of heavy spices, fats, and oils that can further irritate an already inflamed stomach lining. Their neutral flavor also helps satisfy hunger without triggering nausea, which can be exacerbated by strong smells.

Another significant benefit is their absorbent quality. Crackers act like small sponges, helping to soak up excess gastric acid in the stomach. For those experiencing symptoms like heartburn or acid reflux, this can provide temporary relief. This is especially useful when an empty stomach is contributing to the irritation. The salt content in saltine crackers can also help replenish electrolytes, particularly when nausea and vomiting have led to fluid loss.

Crackers and Nausea

Nausea can make eating anything feel impossible, but an empty stomach can sometimes make the feeling worse. Eating a few plain crackers slowly can help by providing a small amount of substance for the stomach to work on, which can help calm the queasiness. The blandness ensures that no strong flavors or odors trigger a gag reflex. This strategy is frequently recommended for morning sickness during pregnancy, as well as for nausea caused by other illnesses or medical treatments like chemotherapy.

Crackers and Diarrhea

When dealing with diarrhea, the goal is often to consume foods that are low in fiber and can help bind the stool. This is precisely why plain, white-flour crackers are recommended over their whole-grain counterparts during a bout of diarrhea. The low-fiber starch is easy to digest and doesn't add bulk to the stool, allowing the digestive system to rest and recover. Crackers are often included in a modified BRAT (Bananas, Rice, Applesauce, Toast) diet for this very reason.

Different Crackers, Different Effects

Not all crackers are created equal when it comes to soothing an upset stomach. While plain saltines are often ideal, other types can have the opposite effect. Understanding the difference is crucial for effective relief.

Saltine Crackers: Plain, low-fat, low-fiber. The quintessential choice for nausea and diarrhea.
Whole-Wheat Crackers: High in fiber, which can cause bloating and gas when the digestive system is sensitive.
Heavily Flavored Crackers: Cheesy, seasoned, or spicy crackers can irritate the stomach lining and worsen symptoms.
Rich or Fatty Crackers: Crackers with a high-fat content are harder to digest and can delay stomach emptying, exacerbating discomfort.

Comparison of Crackers for Upset Stomach


Type of Cracker	Pros for Upset Stomach	Cons for Upset Stomach	Best for...
Plain Saltine Crackers	Bland, absorbs acid, low fiber, may replenish sodium.	Low nutritional value, high sodium in excess.	Nausea, acid reflux, diarrhea.
Whole-Wheat Crackers	Higher fiber content for normal digestion.	High fiber can worsen diarrhea and bloating.	Long-term healthy snacking, not acute stomach upset.
Graham Crackers	Mild flavor, slightly sweet.	Higher sugar content than saltines.	A sweet craving on a recovering stomach.
Ritz or Club Crackers	Relatively bland flavor.	Higher fat content than saltines.	Light snacking after symptoms have subsided.

Alternatives to Crackers

While crackers are a good starting point, a complete recovery diet should include other bland, easy-to-digest foods. When you're ready to expand beyond crackers, consider these options:

Bananas: Easy to digest, replenish potassium lost during vomiting or diarrhea.
Plain Rice: Bland and low in fiber, helps bind stool.
Applesauce: Easy on the stomach and contains pectin, a soluble fiber that can help with diarrhea.
Toast (White): Similar to crackers, it's low in fiber and easily digestible.
Clear Broth: Replenishes fluids and electrolytes without irritating the stomach.
Ginger: Known for its anti-nausea properties, can be consumed as tea or in small amounts.

A Note on Reintroducing Foods

After a period of eating only bland foods, it's important to reintroduce other foods slowly. Rushing back to a full, normal diet with fatty, spicy, or high-fiber items can trigger a relapse of symptoms. Start with small, frequent meals and monitor how your body reacts to each new food. Staying hydrated with water and clear fluids is also paramount throughout the recovery process.

Conclusion

In summary, plain, low-fiber crackers like saltines are indeed a good food choice for an upset stomach, particularly for relieving nausea, absorbing excess stomach acid, and helping with diarrhea. Their bland, easy-to-digest nature makes them a reliable part of a temporary recovery diet. However, it is essential to choose the right kind of cracker and to gradually reintroduce a more varied diet as your symptoms improve. For severe or prolonged symptoms, it is always best to consult a healthcare professional.

Here is some authoritative information on the BRAT diet and bland foods for recovery.

Frequently Asked Questions

Plain saltine crackers are the best choice for an upset stomach because they are bland, low in fiber, low in fat, and help absorb excess stomach acid.

Saltines are good because their bland, dry, and low-fat nature makes them easy to digest. They also help absorb irritating stomach acid and contain sodium to replenish electrolytes lost from vomiting or diarrhea.

Yes, eating a few plain, starchy crackers can help with nausea by providing substance to an empty stomach without strong flavors or odors that might worsen the feeling.

It is generally best to avoid whole-grain crackers when your stomach is upset, as the high fiber content can increase gas, bloating, and worsen symptoms like diarrhea.

No, heavily flavored or seasoned crackers should be avoided. The spices, fats, and oils used can further irritate a sensitive stomach lining and make symptoms worse.

Good alternatives include bananas, plain white rice, applesauce, plain toast, and clear broths. These are all bland and easy for the digestive system to handle.

You should stick to a bland diet with crackers for a day or two, or until your symptoms improve. After that, gradually reintroduce other foods to avoid a relapse of your symptoms.