Are Crackers Good to Settle the Stomach?

December 4, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, millions of Americans experience stomach discomfort each year, making the search for relief a common one. For generations, people have turned to plain crackers, but are crackers good to settle the stomach or is it just a myth?

Quick Summary

Crackers can provide temporary relief for mild stomach upset due to their bland, simple carbohydrates absorbing excess stomach acid. However, they are not a cure and alternatives may be more effective. The type of cracker and underlying cause of the discomfort are important considerations for managing symptoms.

Key Points

Absorption of Stomach Acid: Plain, starchy crackers act like a sponge to soak up excess stomach acid, providing temporary relief from nausea and heartburn.
Blandness is Key: The simple, non-irritating nature of plain crackers makes them easy on a sensitive stomach, unlike spicy or greasy foods.
Type of Cracker Matters: Choose plain saltines or water crackers; avoid high-fiber, multi-grain, or heavily flavored varieties, which can worsen symptoms.
Temporary Relief, Not a Cure: Crackers manage the symptoms of mild stomach upset but do not address the underlying cause of a digestive issue.
Prioritize Hydration: While crackers help, rehydrating with clear liquids like water or broth is more critical, especially if you have been vomiting.
Better Alternatives Exist: For more effective relief, consider ginger tea, the BRAT diet, or other gentle foods that can soothe the digestive system.

The Science Behind Crackers and an Upset Stomach

The long-held belief that plain crackers can soothe an upset stomach isn't purely an old wives' tale; there is some sound nutritional science behind it. When your stomach is irritated, it's often due to an excess of stomach acid or general inflammation. Bland, starchy foods like plain crackers can help in several ways.

The Role of Simple Carbohydrates

Plain crackers, such as saltines, are primarily made of simple carbohydrates. These are easy for the body to break down and digest, which puts less strain on an already sensitive digestive system. More importantly, these starches act like a sponge, absorbing some of the excess stomach acid that can cause nausea and heartburn. This provides a temporary, neutralizing effect that can make you feel more comfortable.

Blandness is Key

Spicy, greasy, and high-fiber foods are notoriously difficult to digest and can aggravate an upset stomach. Crackers, especially the very plain varieties, lack these irritants. Their simple, mild flavor and lack of strong seasoning mean they won't trigger or worsen nausea, making them one of the few foods that may seem palatable when you feel unwell.

Not All Crackers Are Created Equal

While plain saltine or water crackers can be helpful, not every cracker will have the same effect. Choosing the right kind is crucial for managing symptoms effectively.

Crackers to Choose

Plain Saltines: The classic choice for a reason. They are very bland, easy to digest, and effective at soaking up stomach acid.
Water Crackers: Extremely simple with minimal ingredients, making them an excellent, non-irritating option.
Ritz Crackers (in moderation): While a bit richer than saltines, their buttery flavor can sometimes be soothing in small amounts. However, the fat content could be an issue for some.

Crackers to Avoid

Whole-Wheat or Multi-Grain Crackers: The high fiber content in these can be challenging for a sensitive stomach to digest and may cause gas and bloating.
Flavored Crackers: Crackers with cheese, onion, or other seasonings contain ingredients that can irritate the stomach lining.


Feature	Plain Saltine Crackers	Whole Grain Crackers
Digestibility	Very simple, easy to break down.	More complex, can be harder to digest.
Fiber Content	Low, non-irritating.	High, can cause gas and bloating.
Stomach Acid Absorption	Effective due to simple carbs.	Less effective initially; fiber can cause irritation.
Fat/Additives	Typically low in fat and free of irritating seasonings.	Often contains more oils, seeds, and spices that can upset the stomach.
Effect on Nausea	Can be soothing and help settle the stomach.	Can worsen nausea and lead to more discomfort.

Potential Downsides and Limitations

While crackers can offer temporary relief, they aren't a magical cure and come with limitations.

The Salt Factor

Plain saltine crackers are, as the name suggests, salty. While this can help replace some lost electrolytes, consuming too much salt when dehydrated can worsen the situation. It’s important to balance cracker consumption with plenty of clear, rehydrating fluids like water or an electrolyte drink.

Not a Cure, Just a Management Tool

Crackers address the symptoms, not the root cause, of your stomach upset. If your discomfort is due to a bacterial infection, virus, or another serious condition, crackers will not resolve the issue. They simply provide a bit of temporary relief to get you through a rough patch.

Better Alternatives for Settling Your Stomach

For more effective or long-lasting relief, consider these alternatives, often used as part of the BRAT (Bananas, Rice, Applesauce, Toast) diet concept:

Clear Liquids: Staying hydrated with water, broth, or electrolyte drinks is paramount, especially if you're experiencing vomiting or diarrhea.
Ginger Tea: Ginger is a well-known natural remedy for nausea and is often more effective than crackers at providing sustained relief.
BRAT Diet Foods: Beyond crackers, bananas, plain rice, applesauce, and plain toast offer low-fiber, digestible calories that are gentle on the stomach.
Small, Frequent Meals: Instead of eating a large meal, which can overwhelm the digestive system, opt for smaller, more frequent portions throughout the day.
Peppermint: Peppermint can help relax the muscles of the digestive tract and is often effective for soothing indigestion.

For persistent or severe symptoms, it's always best to consult a healthcare professional. You can find more information about treating an upset stomach from reputable sources like the WebMD Guide to Upset Stomach.

Conclusion: Crackers as a First Aid, Not a Fix

So, are crackers good to settle the stomach? The answer is yes, but with caveats. They are a simple, accessible, and often effective first-aid tool for mild, temporary stomach upset and nausea. Their blandness and simple carbohydrates can help absorb excess stomach acid and provide a small amount of easy-to-digest calories. However, they are not a cure for underlying conditions and are not the best solution for all types of digestive issues. For persistent problems, dehydration, or severe symptoms, it is essential to look to more effective remedies like proper hydration, the BRAT diet, and potentially professional medical advice. Use crackers as a temporary measure while focusing on the bigger picture of proper digestive care.

Frequently Asked Questions

Yes, plain saltine crackers can be good for a stomachache because their simple, bland carbohydrates can help absorb excess stomach acid, which often causes discomfort. They are also easy to digest, putting less strain on your digestive system.

Crackers can help with nausea by providing a small, easily digestible food source that can settle the stomach. Eating a few crackers can help alleviate the feeling of an empty, acidic stomach that often triggers nausea.

No, it's generally best to avoid whole-wheat crackers when you have an upset stomach. The high fiber content is harder to digest and can potentially worsen symptoms like gas, bloating, and diarrhea.

Start with just a few crackers and wait to see how you feel. You can eat a few more after a short time if your stomach tolerates them. It's best to consume them slowly and in small quantities to avoid overwhelming your digestive system.

Better alternatives for a stomach bug include ginger tea, clear broth, electrolyte drinks, or foods from the BRAT diet (Bananas, Rice, Applesauce, Toast). These options are often more soothing and better for rehydration.

Eating plain, saltine-type crackers can be okay in small amounts with diarrhea, as the salt can help replenish lost electrolytes and the carbs can be easy to digest. However, prioritizing rehydration with fluids is more important.

No, crackers cannot cure a stomach flu or any underlying medical condition. They are a temporary, symptomatic treatment to help manage nausea and discomfort while your body recovers. You should focus on hydration and rest.

Crackers that are high in fiber, fatty, or heavily seasoned can make your stomach feel worse. These ingredients can irritate a sensitive stomach lining and cause more digestive distress rather than providing relief.