Do Crackers Make You Feel Better? Unpacking the Science and Psychology

October 31, 2025 •

4 min read

For generations, bland crackers have been a go-to remedy for upset stomachs, with studies even noting their use in managing pregnancy-related nausea. But does eating crackers truly make you feel better, or is it all in your head? This article explores the physiological and psychological factors at play when you reach for this simple snack.

Quick Summary

This guide examines how crackers, particularly bland varieties, can alleviate nausea, absorb stomach acid, and provide temporary emotional comfort. It differentiates between genuine physiological benefits and purely psychological effects, and discusses the nutritional trade-offs compared to more healthful snack options.

Key Points

Soothes Upset Stomachs: Bland crackers, like saltines, are recommended for nausea and acid reflux because their starchiness helps absorb stomach acid.
Replenishes Electrolytes: For illnesses involving vomiting or diarrhea, the salt in crackers helps replace lost sodium, assisting with rehydration alongside fluids.
Provides Psychological Comfort: The nostalgia and simple nature of crackers can trigger feel-good emotions, offering a temporary psychological boost during stress or sadness.
Offers Nutritional Trade-Offs: While effective for calming stomachs, many common crackers are low in nutrients and fiber, and high in sodium, making them poor choices for regular snacking.
Promotes Satiety with Whole Grains: For general hunger and a healthier option, whole-grain crackers with higher fiber content are better at promoting sustained fullness and providing nutrients.
Requires Mindful Consumption: The best cracker choice depends on the situation, whether you need temporary digestive relief or a more nutritious, everyday snack option.

The Physiological Relief: Soothing an Upset Stomach

The most common reason people reach for crackers is to soothe a troubled digestive system. This isn't just an old wives' tale; several scientific reasons explain why this simple food can provide relief.

Absorbing Excess Stomach Acid

When you're experiencing nausea, acid reflux, or morning sickness, your stomach can produce excess acid. Plain, starchy foods like saltine crackers can act like a sponge, absorbing this acid and helping to neutralize your stomach's contents. Their dry, bland texture doesn't stimulate the production of more acid, preventing further irritation. This is a primary reason why many healthcare professionals recommend them for conditions like gastritis or gastroparesis.

Replenishing Electrolytes During Illness

During bouts of vomiting or diarrhea, the body can lose vital fluids and electrolytes. While primarily effective for hydration, broth and oral rehydration solutions are the first line of defense, pairing them with salty crackers can help replenish lost sodium. This is especially useful in cases of stomach flu, where dehydration is a serious risk. The simple, easily digestible carbohydrates also provide a quick, gentle source of energy when a full meal is out of the question.

The BRAT Diet and Beyond

Crackers are a staple of the classic BRAT diet (Bananas, Rice, Applesauce, Toast), which focuses on bland, low-fiber foods for settling upset stomachs. The principle is to give the digestive system a break with foods that are easy to process. As your digestive system recovers, it's important to reintroduce other foods to get a wider range of vitamins and nutrients. Restricting your diet for too long can lead to other deficiencies.

The Psychological Aspect: Comfort Food and Nostalgia

Beyond the physical benefits, crackers also function as a classic comfort food, providing a sense of emotional security. This effect is rooted in human psychology and can be very powerful.

Evoking Nostalgia: For many, crackers are linked to memories of being cared for as a child during an illness. That warm, fuzzy feeling of nostalgia can trigger a release of feel-good brain chemicals like dopamine, providing a temporary mood boost.
A Sense of Control: When you feel sick or stressed, you often feel a lack of control. Eating a simple, predictable food like a cracker can provide a small but significant feeling of control. It's a low-risk food choice that you know won't cause more trouble.
The Satiation Effect: When feeling low or stressed, a quick, easy snack can temporarily alleviate boredom or manage negative emotions. The act of eating can momentarily distract from underlying issues, though it is a temporary coping mechanism.

Comparison: Bland Crackers vs. Whole-Grain Crackers


Feature	Bland Crackers (e.g., Saltines)	Whole-Grain Crackers (e.g., Seeded)
Primary Use	Soothing upset stomach, nausea	Everyday healthy snacking, satiety
Fiber Content	Very low	High (often 3g+ per serving)
Nutritional Value	Low (refined flour, minimal nutrients)	Higher (more vitamins, minerals, protein)
Satiety	Low (carbohydrates digest quickly)	High (fiber and protein promote fullness)
Sodium	Often high	Varies, many low-sodium options available
Blood Sugar	Can cause a rapid spike and subsequent crash	Stabilizes blood sugar due to fiber
Key Benefit	Gentle on the digestive system	Sustained energy and overall health

How to Choose the Right Crackers for Your Needs

When seeking crackers to help you feel better, the best choice depends on the situation. For a genuinely upset stomach, bland is best. But for a quick, healthy snack that offers more than just carbs, opt for whole-grain varieties.

Tips for Selecting Healthy Crackers

Read the Ingredients: Look for whole grains (e.g., whole wheat flour, quinoa, brown rice) or seeds (flax, chia) listed as the first ingredient.
Check the Fiber: Healthy crackers should have at least 2 grams of fiber per serving.
Monitor Sodium: Some varieties can be surprisingly high in sodium. Opt for low-sodium options, especially for heart health.
Watch for Added Sugars: Healthier crackers will contain minimal to no added sugars.

Beyond the Biscuit: Are Crackers Always the Answer?

While crackers offer a convenient solution, it is important to remember that they are not a cure-all. For some people, especially those with certain dietary restrictions, crackers may not be the best option. For ongoing digestive issues, consulting a doctor is essential. Similarly, relying on crackers as an emotional crutch for stress or boredom can be a slippery slope towards unhealthy eating patterns. The key is to understand why you are reaching for them and to choose the right kind for the right reason.

Conclusion: More Than Just a Craving

In conclusion, crackers do make you feel better, but the reasons are layered. For physical ailments like nausea and acid reflux, their bland, simple composition and acid-absorbing properties offer legitimate relief. For emotional distress, they function as a comfort food, tapping into nostalgic feelings and the brain's reward system. However, it is crucial to recognize that not all crackers are created equal. While bland saltines are ideal for a delicate stomach, choosing whole-grain, high-fiber options is a better long-term strategy for overall health and sustained energy. The next time you reach for a sleeve of crackers, you can appreciate the complex interplay of biology and psychology that makes this humble snack feel so comforting.

National Institutes of Health (NIH) - Bland Diet Information

Frequently Asked Questions

Crackers help with nausea because they are bland and dry, which makes them easy to tolerate. They are also starchy, which helps absorb excess stomach acid, and their simple carbohydrates provide gentle energy when you can't eat a full meal.

For stomach flu, plain crackers like saltines are a good choice. The salt helps replenish electrolytes lost through vomiting or diarrhea, and their simple, low-fiber composition is gentle on a sensitive digestive system.

Whole-grain crackers are nutritionally superior, containing more fiber, vitamins, and minerals that promote long-term health and satiety. Bland crackers, often made with refined flour, are best used for short-term relief from an upset stomach due to their easy-to-digest nature.

Crackers can provide temporary psychological comfort during times of stress, often by evoking nostalgic memories or offering a simple, predictable snack. However, this is not a long-term solution for managing anxiety.

Regularly eating large quantities of crackers, especially refined varieties high in sodium, can lead to excessive sodium intake, calorie consumption with little nutritional value, and subsequent blood sugar fluctuations. Portion control is key.

When you're tired, your body may crave easily digestible carbohydrates like those found in crackers for a quick energy boost. However, this energy is often short-lived and followed by a crash, which is why whole grains are a better long-term choice.

Healthier alternatives include crackers made from whole grains, nuts, or seeds, such as quinoa, flaxseed, or almond flour crackers. These provide more fiber, protein, and nutrients while keeping you full for longer.