The idea of eating biscuits to calm an upset stomach is a long-standing folk remedy. Some people find temporary relief from bland, dry starches like saltine crackers or plain digestive biscuits. However, modern biscuits often contain high amounts of processed ingredients that can disrupt, rather than soothe, the digestive system. Understanding the ingredients and their effects on your gut is crucial for making the right dietary choices during times of stomach discomfort.
The Short-Term Appeal of Plain Biscuits
For decades, plain biscuits have been recommended as part of a 'bland diet' for individuals recovering from nausea or diarrhea. The original BRAT diet (Bananas, Rice, Applesauce, Toast) often included plain toast or crackers for this purpose. The logic behind this is that these simple, low-fiber, and low-fat foods are easy to digest, give your stomach a rest, and add some bulk to loose stools.
How Plain Biscuits Can Provide Relief
- Easy to Digest: They require minimal effort from the stomach to process.
- Absorb Excess Stomach Acid: The dry, starchy nature can soak up excess acid, providing a soothing effect.
- Source of Energy: They offer a source of carbohydrates to restore some energy without burdening the digestive system with complex foods.
The Digestive Risks Associated with Modern Biscuits
While the concept of a bland, simple starch holds some merit, the vast majority of biscuits available today are far from simple. They are typically ultra-processed and loaded with problematic ingredients that can trigger or worsen gastrointestinal symptoms.
Common Ingredients That Upset the Stomach
- Refined Flour: White or all-purpose flour, a primary ingredient in most biscuits, lacks the fiber and nutrients of whole grains. It can lead to constipation and bloating due to its lack of bulk and congesting effect on the digestive system.
- Excessive Sugar: Many biscuits are high in added sugars, which can disrupt the gut microbiome, promote inflammation, and pull water into the intestines, potentially causing or worsening diarrhea and bloating. This is particularly problematic for individuals with conditions like IBS.
- High Saturated Fats: Biscuits often contain saturated fats, such as palm oil or butter, which are difficult for the body to digest, especially when the stomach is already compromised. Fatty foods can cause intestinal cramps, heartburn, and bloating.
Specific Biscuit Types and Their Gut Impact
- Ginger Biscuits: Ginger's anti-inflammatory properties can help soothe nausea. However, the high sugar content in many store-bought ginger biscuits means they should be consumed in moderation to avoid counteracting benefits.
- Digestive Biscuits: The name is misleading. While originally intended to aid digestion, modern digestive biscuits often contain high levels of sugar, saturated fat, and processed ingredients that can irritate a sensitive stomach, especially for those with gluten sensitivities.
Comparison: Bland Starches vs. Ultra-Processed Biscuits
| Feature | Plain, Dry Starches (e.g., Saltine Crackers) | Most Commercial Biscuits (e.g., Cream-filled, Sweet) |
|---|---|---|
| Processing Level | Minimally processed | Highly or ultra-processed |
| Fiber Content | Low, gentle on the gut | Low in beneficial fiber; contains ingredients that can disrupt digestion |
| Fat Content | Very low | Often high in saturated and unhealthy fats |
| Sugar Content | None or very low | Often high in added sugars |
| Digestibility | Easy to digest, can absorb stomach acid | Difficult to digest, can trigger cramps and bloating |
| Best for Upset Stomach? | Potentially helpful for short-term, acute relief | Likely to worsen symptoms in most cases |
Better Alternatives for Soothing an Upset Stomach
Instead of relying on potentially irritating biscuits, several other foods and drinks can be far more effective for comforting a sensitive stomach.
Recommended Foods for Stomach Upset
- Bananas: Part of the classic BRAT diet, bananas are easy to digest, rich in potassium, and help firm up stools.
- Plain Rice: White rice is a low-fiber, bland starch that is gentle on the stomach and easy to tolerate.
- Applesauce: A good source of pectin, which can aid in firming up stools and is easy to digest.
- Ginger Tea: Ginger has natural anti-nausea properties and can be a very soothing beverage.
- Herbal Tea: Peppermint and chamomile tea can help calm an upset stomach and reduce inflammation.
- Bone Broth: Provides essential hydration and electrolytes that may be lost during diarrhea or vomiting.
- Oatmeal: Simple, cooked oatmeal contains soluble fiber that is gentle on the gut and can help regulate bowel movements.
Conclusion
While a select few, very plain and low-fat biscuits might offer some minimal, short-term comfort for an upset stomach, the majority of commercially produced varieties are likely to exacerbate digestive issues. The high content of refined flour, added sugars, and saturated fats can disrupt the gut and worsen symptoms like bloating, cramping, and nausea. For reliable relief, it is best to stick to traditional bland diet options like bananas, rice, and applesauce or incorporate soothing beverages like ginger or peppermint tea. A short-term dietary approach focused on hydration and easily digestible whole foods is far more beneficial than turning to ultra-processed snacks. For persistent symptoms, consulting a healthcare professional is always the best course of action.
For more comprehensive information on managing digestive health, the National Institutes of Health provides a wealth of resources on diet and nutrition for various conditions(https://www.niddk.nih.gov/).
