Can You Eat Crackers When Your Stomach Hurts? A Guide to Soothing Digestive Upset

November 5, 2025 •

4 min read

When your stomach is in turmoil, the prospect of eating can be daunting, and it's easy to wonder about the safest foods to consume. So, can you eat crackers when your stomach hurts? The good news is that plain, bland crackers are often a go-to food for settling an upset digestive system, helping to absorb excess stomach acid and curb nausea.

Quick Summary

Plain, starchy saltine crackers are frequently recommended for an upset stomach due to their bland, low-fat nature, which helps absorb excess stomach acid and soothe nausea.

Key Points

Opt for plain crackers: When your stomach hurts, choose simple, low-fat, and bland crackers, such as saltines, to avoid irritating your digestive system.
Absorb excess stomach acid: The starchy nature of plain crackers helps to soak up gastric acid, providing relief from indigestion and nausea.
Avoid complex and flavored options: Stay away from whole-grain, high-fiber, and heavily flavored crackers, which are harder to digest and can worsen stomach discomfort.
Prioritize hydration and bland foods: Combine plain crackers with other gentle foods like bananas, rice, and clear broth while drinking plenty of fluids to aid recovery.
Eat in small, frequent portions: Rather than large meals, snacking on small amounts of crackers throughout the day is easier on a sensitive stomach.
Monitor symptoms and consult a doctor: If your symptoms are severe, persistent, or accompanied by fever or signs of dehydration, seek professional medical advice.

The Digestive Benefits of Bland Crackers

For many, eating crackers is a classic remedy for an upset stomach, but the rationale behind this advice is rooted in basic digestive science. When your stomach is irritated by illness, indigestion, or other issues, its lining can become sensitive. Bland, starchy, and low-fat foods put less stress on your digestive system, allowing it to recover without the added burden of breaking down complex foods.

How Crackers Help Settle Your Stomach

Acid Absorption: When your stomach is empty or irritated, excess gastric acid can cause nausea and discomfort. Plain, starchy crackers act like a sponge, absorbing this acid and providing relief.
Blandness Reduces Nausea: Strong smells and flavors can trigger or worsen nausea. The odorless, mild taste of simple crackers makes them a safe option for satisfying hunger without overstimulating your senses.
Electrolyte Replacement: For stomachs upset by vomiting or diarrhea, the light salt on crackers can help replenish lost electrolytes like sodium.

Choosing the Right Crackers for Relief

Not all crackers are created equal when it comes to soothing an upset stomach. The ideal choice is simple, plain, and low in fat and fiber. The more ingredients and seasonings a cracker has, the higher the chance it will contain an ingredient that could irritate your sensitive stomach.

Here are the best types of crackers and what to avoid:

Saltine Crackers: The classic choice for a reason. They are bland, salty, and low in fiber, making them easy to digest and effective at absorbing stomach acid.
Matzo Crackers: These are a simple, unflavored alternative to saltines that are also effective and gentle on the stomach.
Plain Water Crackers: Unflavored and low-fat options can be a good choice, as long as they don't contain added sugars or too much salt.

Types to Avoid:

Whole-Grain Crackers: While healthy on a normal day, the high fiber content in whole grains is difficult for an upset stomach to process and can cause further irritation.
Crackers with Seeds or Nuts: These are harder to digest and should be avoided until your stomach has fully recovered.
Flavored Crackers: Crackers with cheese, garlic, onion, or other strong flavorings contain oils and spices that can exacerbate irritation and nausea.

Other Dietary Considerations for an Upset Stomach

Beyond crackers, a broader dietary approach is often recommended to promote healing and reduce discomfort. The well-known BRAT diet (Bananas, Rice, Applesauce, Toast) is a good starting point, but a more varied bland diet is now typically advised.

The Expanded Bland Diet

Bananas: Easy to digest, they can replace potassium lost from vomiting or diarrhea.
Rice: Simple, white rice is easy to digest and can help bind stools if you have diarrhea.
Applesauce: A simple, cooked fruit that is gentle on the stomach.
Toast: White toast is preferable over whole-grain as it's lower in fiber.
Hydrating Broths: Clear broths, like chicken or vegetable, help replenish fluids and electrolytes without irritating your stomach.
Ginger: Known for its anti-nausea properties, ginger tea or candies can be very soothing.

Comparison Table: Crackers vs. Other Bland Foods


Food	Benefit for Upset Stomach	Why It Helps	Best For	Considerations
Saltine Crackers	Absorbent, mild	Absorbs excess acid, reduces nausea.	Nausea, acid indigestion	Temporary relief; not a full meal.
Bananas	Nutrient-rich, binding	Replaces lost potassium; soluble fiber helps diarrhea.	Dehydration, diarrhea	Balanced nutrition; more than temporary relief.
White Rice	Easy to digest	Low-fiber starch is gentle on the digestive system.	Diarrhea, indigestion	Pairs well with other bland foods.
Applesauce	Easily digested fiber	Contains pectin, a soluble fiber that can help diarrhea.	Diarrhea	Unsweetened is best to avoid added sugar.
Ginger Tea	Anti-nausea	Ginger root has well-documented anti-nausea effects.	Nausea	Avoid sugary ginger ales; make tea from real ginger.

When to Reintroduce Other Foods

As your symptoms improve, you can gradually reintroduce a wider variety of foods into your diet. Start with soft, low-fat options like cooked vegetables, plain chicken, and oatmeal before moving back to a full, normal diet.

Conclusion

In summary, plain, bland crackers are a safe and effective dietary choice when your stomach hurts, primarily by absorbing stomach acid and providing gentle nourishment. It is important to choose simple varieties like saltines and avoid high-fat, high-fiber, or heavily flavored options that could worsen your symptoms. Remember to also prioritize hydration with clear fluids and consider other bland foods like bananas and rice. If your symptoms persist or are severe, it is always best to consult a healthcare professional for proper guidance and treatment.

For more detailed information on soothing digestive issues, consult authoritative sources like the Cleveland Clinic. Cleveland Clinic

When to Seek Medical Attention

While crackers and a bland diet can provide relief for minor stomach upset, it is important to know when to see a doctor. Seek medical attention if you experience any of the following:

Severe abdominal pain
Persistent vomiting for more than 24 hours
Signs of dehydration, such as excessive thirst, infrequent urination, or dizziness
Blood in your vomit or stools
Fever above 101°F

Frequently Asked Questions

Plain saltine crackers or plain water crackers are the best options because they are bland, low in fat and fiber, and help to absorb excess stomach acid.

Whole-grain crackers contain high levels of fiber, which can be difficult for an upset digestive system to process and may lead to increased gas, bloating, and stomach pain.

Yes, bland, odorless crackers like saltines can help with nausea by satisfying hunger and absorbing stomach acids without triggering the strong smells and tastes that can worsen queasiness.

The starchy nature of simple crackers, along with other bland foods like white rice, can help bind stools and add bulk, which can ease diarrhea.

The small amount of salt on plain crackers can be beneficial as it helps to replenish electrolytes, such as sodium, that are often lost through vomiting or diarrhea.

Other bland and easily digestible alternatives include bananas, plain white rice, applesauce, white toast, and clear broths.

You can gradually reintroduce a normal, well-balanced diet as your symptoms improve, typically starting with other soft, low-fat foods first. If symptoms persist, continue with the bland diet for another day or two.