How Bland Biscuits Work for an Upset Stomach
When you're feeling unwell, especially with nausea or an upset stomach, your digestive system is often more sensitive. The principle behind eating bland, dry foods like plain biscuits, crackers, or toast is to provide your body with simple carbohydrates that are easy to digest. Starchy foods can help absorb excess stomach acids and settle a queasy feeling without irritating the digestive tract further. These foods typically lack strong odors and flavours, which are common triggers for nausea in sensitive individuals. It is important to choose varieties that are low in fat and sugar, as these ingredients can sometimes exacerbate digestive issues.
The Proven Power of Ginger Biscuits
Among all biscuit types, ginger biscuits stand out for their specific and scientifically backed anti-sickness properties. Ginger has long been used as a natural remedy for nausea and vomiting, and studies have shown its efficacy, particularly for morning sickness during pregnancy. The active compounds in ginger can help by speeding up gastric emptying, which can reduce feelings of nausea. However, the benefit comes from the ginger content itself, not necessarily from the biscuit format. Many commercial ginger biscuits still contain significant amounts of sugar and fat, so moderation is key. For maximum benefit with less sugar, it may be better to opt for ginger tea or crystallised ginger instead.
The 'Digestive' Biscuit Misconception
The term 'digestive' biscuit is a common point of confusion. These biscuits were originally developed in the 19th century with the intention of aiding digestion, using ingredients like whole wheat flour and sodium bicarbonate. At the time, baking soda was believed to have an antacid effect. However, modern versions often contain high levels of added sugar and fat, which can be counterproductive for an upset stomach. The small amount of fibre they contain is often insufficient to outweigh the negative effects of the sugar content. Therefore, relying on modern digestive biscuits for stomach-settling purposes is not recommended, and a plainer cracker or toast would be a better alternative.
Making the Best Choice for Sickness
When you are feeling unwell, the right food choice can make a big difference. Here is a guide to which biscuits may or may not be helpful, alongside other bland food suggestions.
- Plain crackers or saltines: Excellent choice for nausea, especially in the morning or when feeling queasy. Their simple, dry, and salty nature can help settle the stomach and replace lost electrolytes.
- Ginger snaps or ginger nut biscuits: Good for nausea, particularly if made with real ginger. Consume in moderation due to sugar content.
- Dry toast or plain biscuits: A simple, easy-to-digest starch that won't overwhelm a sensitive stomach.
- Rich tea biscuits: Their low fat and simple sugar profile make them a decent, basic option for soothing a mild upset stomach.
- Rich, creamy, or highly sweetened biscuits: These should be avoided. The high fat and sugar content can be difficult to digest and may trigger or worsen symptoms like nausea and indigestion.
Biscuits vs. Other Bland Foods
Biscuits are just one option in a wider category of bland foods. The BRAT diet (bananas, rice, applesauce, toast) is a well-known example of this dietary approach for digestive issues. Eating small, frequent meals of these easy-to-digest items is often more effective than eating larger, less frequent meals. Hydration is also paramount, and sipping on clear liquids like water, clear broths, or herbal teas can help prevent dehydration.
| Type of Biscuit | Primary Benefit for Sickness | Key Consideration |
|---|---|---|
| Plain Crackers | Easily digestible, absorbs stomach acid, contains salt to replace electrolytes. | Avoid heavily processed or seasoned varieties. |
| Ginger Biscuits | Anti-nausea properties from ginger content, particularly effective for morning sickness. | Can be high in sugar and fat; consume in moderation. |
| 'Digestive' Biscuits | Minimal benefit despite the name; originally designed to aid digestion but now high in sugar. | Best avoided due to high sugar and fat; better alternatives exist. |
| Rich Tea Biscuits | Low fat and simple starch content, relatively gentle on the stomach. | Offers less targeted relief than ginger or saltines. |
| Cream-filled/Chocolate | Not recommended; high sugar and fat content can worsen symptoms. | The flavour is appealing, but the ingredients are counterproductive when sick. |
Conclusion: Biscuits as a Strategic Snack
Do biscuits help with sickness? The answer depends on the type. While plain, dry, and starchy biscuits can provide gentle sustenance and absorb stomach acids, the key lies in moderation and selecting the right kind. Ginger biscuits offer targeted relief for nausea, supported by centuries of anecdotal use and modern studies. However, many modern varieties, including so-called 'digestive' biscuits, are high in sugar and fat, making them unsuitable for sensitive stomachs and potentially hindering recovery. For general illness, the focus should remain on hydration and nutrient-dense foods. Treat biscuits as a strategic snack rather than a cure, and always opt for the blandest, simplest variety when your stomach is unsettled. For more guidance on managing nausea, especially during pregnancy, you can consult with your doctor or check resources like the Royal Berkshire NHS Foundation Trust's patient information.
Beyond Biscuits: Other Tips for Recovery
- Stay Hydrated: Sip cold fluids like water, broth, or clear sodas throughout the day.
- Eat Small and Often: Overfilling your stomach can trigger nausea. Instead, eat smaller portions more frequently.
- Consider Other Bland Foods: Incorporate items from the BRAT diet (bananas, rice, applesauce, toast) for easy digestion.
- Avoid Strong Smells: The smell of hot or spicy foods can be a trigger for nausea. Opt for cooler, less aromatic foods.
- Listen to Your Body: If a food doesn't feel right, don't force yourself to eat it. Your appetite is your best guide.
