Can I Eat Porridge with an Upset Tummy?

November 23, 2025 •

4 min read

According to studies, plain oatmeal and porridge are excellent bland foods that may ease digestion and absorb stomach acid, making it a good option when you have an upset tummy. It is important to know how to prepare it correctly to avoid triggering further discomfort.

Quick Summary

Porridge, specifically simple oatmeal, can be a comforting and gentle food for an upset stomach due to its high soluble fiber content. This nutrient helps soothe the digestive tract and regulate bowel movements. Preparation methods are crucial; plain, cooked oats made with water are most recommended. Avoid high-fat and sugary additions which can aggravate symptoms. Understanding proper preparation and gut-friendly additions can ensure you get the nutritional benefits without worsening your condition.

Key Points

Start Simple: For an upset tummy, eat plain, cooked porridge made with water to maximize digestibility and minimize irritation.
Choose the Right Oats: Select rolled or steel-cut oats over instant varieties, which often contain added sugars and ingredients that can worsen digestive upset.
Avoid Dairy and Sugars: Exclude milk, butter, and excessive sweeteners from your porridge, as these can be difficult for a sensitive stomach to process.
Utilize Soluble Fiber: The beta-glucan in oats forms a soothing gel that absorbs excess stomach acid and helps regulate bowel movements, offering relief for both diarrhea and constipation.
Consider Soaking: If you have a very sensitive gut, soak your oats overnight to break down anti-nutrients and make them even easier to digest.
Listen to Your Body: While generally safe, oats might cause bloating for some. Start with a small portion and see how your body reacts. If discomfort continues, consider other bland foods.
Add Soothing Toppings Later: Once symptoms improve, add gentle toppings like ripe banana slices or a small amount of honey, but introduce new ingredients slowly.

Porridge and Your Upset Tummy: A Soothing Solution

For centuries, a simple bowl of porridge has been a go-to remedy for those feeling under the weather. Its soft, warm texture and simple ingredients make it a comforting food that is gentle on the digestive system. But is it truly beneficial when you have an upset stomach, and what's the best way to prepare it? The answer lies in understanding the composition of oats and how to maximize their soothing properties while minimizing potential irritants.

The Science Behind Porridge as a Gentle Food

Oats, the primary ingredient in most porridge, are rich in a soluble fiber called beta-glucan. When mixed with liquid, this fiber forms a gel-like substance in the digestive tract. This gel has several benefits for an irritated stomach:

Absorbs Excess Stomach Acid: The soluble fiber acts like a sponge, soaking up excess stomach acid that can cause irritation and heartburn.
Creates a Protective Coating: The gel can form a protective coating along the stomach lining, shielding it from further irritation.
Regulates Bowel Movements: Beta-glucan helps regulate bowel movements, which can be beneficial whether you're experiencing diarrhea or constipation. For diarrhea, it helps bulk up stool, and for constipation, it adds moisture to soften it.
Feeds Good Gut Bacteria: As a prebiotic, the fiber in oats provides nourishment for the beneficial bacteria in your gut. A healthy gut microbiome is essential for optimal digestion and immune function.

How to Prepare Your Porridge for a Sensitive Stomach

The way you prepare your porridge makes a significant difference. The goal is to make it as bland and gentle as possible to not overwhelm your system. Here are the steps for a stomach-friendly porridge:

Choose the Right Oats: Opt for plain, rolled oats or steel-cut oats. Avoid instant oatmeal packets, which often contain added sugars and artificial ingredients that can aggravate an upset stomach. Ensure the oats are certified gluten-free if you have a gluten sensitivity or celiac disease.
Use Water as the Base: Cook the oats with plain water instead of milk. Dairy can be hard to digest for some people when their stomach is upset, potentially causing bloating and cramps.
Keep it Plain: Avoid adding rich, fatty, or sugary toppings. This means no butter, cream, brown sugar, or chocolate chips. These additions are difficult for a compromised digestive system to process and can worsen symptoms.
Consider Soaking: Soaking your oats overnight can improve digestibility, especially for sensitive guts. It helps break down phytic acid, an anti-nutrient that can interfere with mineral absorption. Simply mix your oats with water in the fridge and cook them gently the next morning.
Add Gut-Friendly Toppings: Once you feel a bit better, you can introduce soothing ingredients. Some good options include a few slices of ripe banana, a small spoonful of honey, or some grated ginger.

Foods to Include vs. Avoid

To manage an upset stomach, it's helpful to be mindful of what you eat in general, not just your porridge.

Comparison Table: Upset Tummy Friendly Foods vs. Irritants


Upset Tummy Friendly (Eat)	Upset Tummy Irritants (Avoid)
Plain Oatmeal/Porridge: Soothes and absorbs acid.	Full-Fat Dairy: Can be hard to digest and cause gas/bloating.
Bananas: Gentle, high in potassium, part of the BRAT diet.	Spicy Foods: Can trigger heartburn and irritate the stomach lining.
Plain White Rice: Easy to digest and helps bind stool.	Fried and Fatty Foods: Slows digestion, aggravates reflux.
Applesauce: Easy on the stomach, high in pectin for diarrhea.	Acidic Fruits (Citrus): High acidity can worsen irritation.
Broth-Based Soups: Hydrates and provides electrolytes.	Caffeine and Alcohol: Stimulants that increase stomach acid.
Ginger Tea: Known for its anti-nausea properties.	Processed Foods: High in artificial ingredients and sugars.

What if Porridge Still Doesn’t Sit Right?

For some individuals, especially those with certain conditions like Irritable Bowel Syndrome (IBS), the fiber in oats, particularly steel-cut or raw, can sometimes cause bloating or discomfort. If this happens, you may have better luck with a different bland food or a different preparation method. Trying a very small portion first is a good test. If cooked oats cause issues, overnight oats are not recommended, as they contain more resistant starch and phytic acid, which can be harder to digest for a sensitive gut. It's crucial to listen to your body and adjust your diet accordingly. If your symptoms are severe, persistent, or accompanied by other worrying signs, it's always best to consult a healthcare provider.

Conclusion

When prepared simply with water and served warm, plain porridge can be a very safe and soothing option for an upset tummy. Its soluble fiber content offers multiple digestive benefits, from absorbing stomach acid to feeding healthy gut bacteria. However, it is essential to avoid rich toppings and dairy, which can exacerbate symptoms. By following simple preparation guidelines and listening to your body, you can safely enjoy this nourishing meal while you recover. While a fantastic dietary tool, severe or prolonged digestive issues should always be discussed with a medical professional.

Visit Healthline for more on the best foods for an upset stomach

Frequently Asked Questions

Yes, plain, cooked porridge is generally considered good for a sensitive stomach. The soluble fiber in oats can help soothe the digestive tract and absorb excess stomach acid, reducing irritation.

It is best to use water instead of milk when making porridge for an upset stomach. Dairy can be harder to digest for some and may cause bloating or cramps during a digestive upset.

Stick to bland foods initially. A ripe banana is a safe choice, but avoid acidic or high-sugar fruits and dried fruits as they can aggravate symptoms. Introduce other fruits only as you start to feel better.

The soluble fiber (beta-glucan) in porridge is highly effective for regulating bowel movements. It absorbs water to bulk up and firm loose stool (diarrhea) while adding moisture to soften and ease the passage of dry stool (constipation).

Not necessarily. For a sensitive stomach, cooked oats are often a better choice. Overnight oats contain more resistant starch and phytic acid, which can be harder for some to digest and may cause bloating.

In addition to plain porridge, other bland foods that are easy on the stomach include plain white rice, toast, applesauce, and broth-based soups. These are often recommended as part of the BRAT diet.

You should avoid adding ingredients high in fat, sugar, or acidity, such as butter, cream, processed sugars, chocolate, and citrus fruits. These can irritate your digestive system and worsen your condition.