Can Peanut Butter Crackers Settle Your Stomach?

November 7, 2025 •

4 min read

Over 50% of adults experience nausea each year, prompting many to turn to simple, accessible foods for relief. Among these home remedies, the combination of peanut butter and crackers is often a go-to for soothing an upset stomach.

Quick Summary

This article explores the effectiveness of peanut butter crackers for settling an upset stomach. It breaks down the individual components—bland crackers and nutrient-dense peanut butter—to explain their digestive effects, highlighting both potential benefits and risks. The content provides a balanced perspective, offering guidance on portion control and preparation to maximize comfort while minimizing digestive distress.

Key Points

Crackers Absorb Acid: Bland, low-fat crackers like saltines can soak up excess stomach acid and are easy to digest, which helps with nausea.
Peanut Butter Provides Energy: The protein and healthy fats in smooth peanut butter can offer sustained energy and stabilize blood sugar, preventing nausea from hunger.
Moderation is Key for Peanut Butter: Due to its high fat content, peanut butter can slow digestion and potentially trigger acid reflux for some individuals. Start with a small amount.
Listen to Your Body: Pay attention to how your system reacts. If peanut butter causes discomfort, stick to plain crackers and other bland foods.
Hydrate Thoroughly: Sips of water, clear broth, or electrolyte drinks are crucial alongside this snack to prevent dehydration.
Choose Smooth, Natural Peanut Butter: Opt for creamy, natural peanut butter with minimal added sugar and oils, which are easier on a sensitive digestive system.

Understanding the Components: Crackers vs. Peanut Butter

When considering if peanut butter crackers can settle your stomach, it's essential to look at each component individually. Both crackers and peanut butter offer different properties that can impact digestive comfort, sometimes in conflicting ways.

The Role of Crackers for an Upset Stomach

Bland, low-fat crackers, particularly saltines, have long been recommended for soothing an upset stomach. There are several reasons for their effectiveness:

Starch content: The high starch content in crackers can help absorb excess gastric acid, which is often a source of stomach irritation.
Low fiber: Refined white flour crackers are low in fiber, making them easy to digest for a compromised digestive system.
Blandness: With a mild taste and low odor, crackers are less likely to trigger nausea, which can be exacerbated by strong smells and flavors.
Salt content: The sodium in saltines can help replenish electrolytes that may be lost through vomiting or dehydration.

The Impact of Peanut Butter on Digestion

Peanut butter, while nutrient-rich, presents a more complex picture for a sensitive stomach. It is a source of protein and healthy fats, which can provide a steady source of energy when food intake is limited. However, its high-fat content can also be problematic.

Protein for energy: Peanut butter contains protein that helps stabilize blood sugar, preventing the nausea often associated with low blood sugar levels, such as during morning sickness.
High fat content: Fat slows down gastric emptying, the process by which food leaves the stomach. For some, especially those prone to acid reflux, this can increase symptoms like heartburn.
Digestibility: While smooth peanut butter is generally easier to digest than chunky varieties, its high fat and fiber can still be challenging for a very sensitive digestive system.
Potential for irritation: In larger quantities, or for those with specific sensitivities, the fats and fiber in peanut butter can cause bloating or other digestive distress.

Comparison: Crackers vs. Peanut Butter on Stomach Comfort


Feature	Crackers (Saltines)	Peanut Butter (Smooth)
Primary Effect	Absorbs stomach acid, easy to digest	Provides energy, stabilizes blood sugar
Fat Content	Very low	High
Fiber Content	Very low	Moderate, but can vary by brand
Digestive Speed	Fast; less burden on digestive system	Slower; can cause gastric delays
Common Use	Nausea relief, BRAT diet component	Long-term energy, protein source
Risk of Irritation	Low; generally well-tolerated	Higher for some, especially with acid reflux
Best Practice	Eaten slowly, small portions	Used sparingly as a bland topping

Maximizing Digestive Comfort with Peanut Butter Crackers

The key to using peanut butter crackers effectively for an upset stomach lies in moderation and mindful consumption. Here are some strategies:

Start with Crackers Alone

If you are experiencing acute nausea, begin with plain, low-fat crackers like saltines. This allows your stomach to settle without the burden of fats. Eat them slowly, taking small bites, especially if your appetite is low. Keeping crackers by your bed and eating a few before getting up can be particularly helpful for morning sickness.

Add Peanut Butter Gradually and Sparingly

Once you feel you can tolerate it, introduce a very small amount of smooth peanut butter. Opt for a natural variety with minimal added ingredients, as excessive sugar or hydrogenated oils can cause further issues. A thin smear is often sufficient to add a little protein and healthy fat for sustained energy without slowing digestion excessively.

Hydrate Properly

Regardless of what you eat, staying hydrated is crucial for recovering from any stomach ailment. Sip on water, clear broths, or electrolyte drinks throughout the day. Avoid sugary, caffeinated, or dairy-heavy beverages, as these can aggravate stomach issues.

Listen to Your Body

Everyone's digestive system is different. Pay close attention to how your body reacts to the snack. If the peanut butter seems to worsen symptoms, stick to plain crackers or other bland foods like bananas or applesauce. If it helps, you can gradually increase the portion of peanut butter as you recover.

Alternatives to Consider

While peanut butter crackers can be effective, other foods may be better suited depending on the specific cause of your stomach upset. The BRAT diet (Bananas, Rice, Applesauce, Toast) is a well-known regimen for GI recovery, as these foods are particularly gentle. Other options include ginger, which is known for its anti-nausea properties, and broths, which provide hydration and electrolytes.

Conclusion: A Cautious and Mindful Approach

In conclusion, can peanut butter crackers settle your stomach? The answer is nuanced. While bland crackers are an excellent tool for relieving nausea and absorbing stomach acid, the high fat content of peanut butter means it should be introduced with caution and in small amounts. By listening to your body, starting with plain crackers, and adding smooth peanut butter gradually, you can leverage the benefits of both components to find relief. Always prioritize hydration and consult a healthcare professional for persistent or severe symptoms. This classic snack can indeed offer comfort, but a mindful approach is key to ensuring it helps, rather than harms, your recovery.

Mayo Clinic's low-fiber diet guidance, for instance, confirms that peanut butter can be a part of a diet when recovering from diarrhea.

Frequently Asked Questions

Yes, peanut butter crackers can be helpful for nausea. The bland, salty crackers can absorb stomach acid, while a small amount of smooth peanut butter provides protein to stabilize blood sugar, which often helps with queasiness.

Crackers help an upset stomach because their high starch content can absorb excess gastric acid. Their bland taste and low odor also make them easy to tolerate and less likely to trigger nausea.

For some people, the high fat content in peanut butter can relax the lower esophageal sphincter, potentially worsening acid reflux symptoms. It is best to consume it in small amounts and use smooth rather than chunky varieties.

Smooth peanut butter is generally a better choice for an upset stomach. It is easier to digest and less likely to cause irritation than chunky peanut butter, which contains more fiber and fat to break down.

If peanut butter crackers don't help, consider sticking to even blander foods like those in the BRAT diet (Bananas, Rice, Applesauce, Toast). You can also try ginger tea, clear broths, or consult a doctor if symptoms persist.

Start with a very small amount, such as a thin smear of smooth peanut butter on a few crackers. A typical serving is about two tablespoons, but for an upset stomach, a much smaller portion is recommended to test your tolerance.

Peanut butter can be a part of a low-fiber diet recommended during recovery from diarrhea, as long as it's consumed in moderation. Too much fat or fiber can exacerbate symptoms, so use only a small amount of smooth peanut butter.