Is Macaroni Good for an Upset Stomach? A Guide to Bland Pasta

October 11, 2025 •

4 min read

For those experiencing digestive distress, simple, starchy foods like plain pasta can often be well-tolerated and provide much-needed energy. When considering, "is macaroni good for an upset stomach?", the answer largely depends on how it is prepared and the underlying cause of your discomfort.

Quick Summary

Plain white macaroni, as a low-fiber and easily digestible food, can be a suitable option for soothing an upset stomach. The key is to prepare it simply, avoiding rich sauces, excessive fat, and dairy, which can worsen symptoms. For sensitive individuals, gluten-free pasta offers an alternative.

Key Points

Plain is Best: Plain, refined macaroni is suitable for an upset stomach due to its low fiber and easy digestibility, unlike heavier preparations like mac and cheese.
Avoid Heavy Ingredients: To prevent aggravating symptoms, avoid rich, high-fat sauces, cheese, and spices, which can irritate a sensitive digestive system.
Consider Intolerances: Individuals with gluten sensitivity or lactose intolerance should choose gluten-free pasta and avoid dairy to prevent severe digestive upset.
Simple Preparation is Key: Cook macaroni until soft and add minimal, stomach-friendly ingredients like a light drizzle of olive oil or clear broth.
Resistant Starch Benefits: Cooling cooked pasta for 12-24 hours creates resistant starch, a fiber-like compound that can support gut health.
Listen to Your Body: Pay close attention to how your body reacts to different foods, as individual tolerance for pasta and other ingredients can vary.

The Role of Bland Foods in Soothing an Upset Stomach

When your digestive system is irritated, a bland diet consisting of soft, non-spicy, and low-fiber foods is often recommended to help alleviate symptoms like nausea, vomiting, and diarrhea. Plain, refined grains are a staple of this diet because they are easy to digest and don't overwhelm the gastrointestinal (GI) tract. Plain macaroni fits this description perfectly, making it a potentially beneficial choice when prepared correctly.

Unlike high-fiber whole-wheat pasta, which can be harder to digest for some people and stimulate bowel activity, refined white macaroni has a simple structure. The starches are easily broken down by the body, providing a quick source of energy without excessive strain on the digestive system. The cooking process itself also helps, as the starch granules in the pasta absorb water and soften, making them easier for digestive enzymes to process.

Why the Preparation Matters: Macaroni vs. Mac and Cheese

While plain macaroni can be a calming meal, the common preparation of macaroni and cheese is often the opposite. A classic mac and cheese dish is typically loaded with dairy, fat, and sometimes spicy ingredients, all of which can be triggers for digestive distress.

High-Fat Content: Heavy cream sauces and excessive cheese are high in fat. Fatty foods can slow down digestion, contributing to a feeling of fullness, bloating, or even acid reflux.
Lactose Intolerance: Many people, particularly adults, have some degree of lactose intolerance, meaning they lack the enzyme needed to properly digest the sugar (lactose) in dairy products. This can cause cramping, gas, and diarrhea, making mac and cheese a poor choice for an upset stomach.
Acidic and Spicy Ingredients: Some recipes may include acidic ingredients like tomatoes or spices that can further irritate a sensitive stomach lining.

How to Prepare Digestion-Friendly Macaroni

For macaroni to be beneficial for an upset stomach, simplicity is key. Here are some preparation tips:

Cook it Plain: Boil the refined macaroni until it is soft and well-cooked. Overcooked pasta is easier for the body to break down than firm, al dente pasta when the digestive system is sensitive.
Rinse Thoroughly: After cooking, rinsing the macaroni can help remove excess starch, which some people find can cause bloating.
Minimalist Toppings: Instead of a heavy cheese sauce, use a minimal amount of a gentle fat like a light drizzle of olive oil. You can also toss it with a small amount of salt for taste.
Add Broth: For a savory, hydrating option, serve the plain macaroni in a clear broth or simple chicken soup.
Try Gluten-Free Alternatives: For those with gluten sensitivity or celiac disease, plain gluten-free macaroni made from rice, quinoa, or corn flour is an excellent substitute.

Comparative Analysis: Macaroni vs. Other Bland Foods

This table helps compare plain macaroni with other common bland foods suitable for an upset stomach.


Feature	Plain White Macaroni	White Rice	Toast	Bananas
Fiber Content	Low	Very Low	Very Low	Low
Ease of Digestion	High	Very High	Very High	High
Energy Source	Simple Carbohydrates	Simple Carbohydrates	Simple Carbohydrates	Potassium, Carbohydrates
Nutritional Benefits	Some B-vitamins	Some minerals	Some vitamins	Potassium, Vitamin B6
Good for Diarrhea	Can help bind stools	Can help bind stools	Can help bind stools	Helps restore potassium
Concerns	Gluten content for some, potential for added fats/dairy	Can have low nutrient value if only option	Risk of overcooking or adding spreads	High sugar if overripe

Alternative and Considerate Options

For those who need to avoid gluten or dairy, there are excellent alternatives to traditional macaroni:

Gluten-Free Pasta: Made from rice, corn, or quinoa, these pastas allow individuals with celiac disease or gluten sensitivity to enjoy a similar meal without the negative digestive effects.
Resistant Starch Benefits: A lesser-known but helpful tip is to cool cooked pasta in the refrigerator for 12-24 hours. This process creates resistant starch, a fiber-like compound that feeds beneficial gut bacteria, supports digestive balance, and slows the absorption of carbs. The pasta can then be gently reheated without losing this benefit.

Conclusion

So, is macaroni good for an upset stomach? When stripped of rich sauces, cheese, and heavy seasonings, the answer is a qualified 'yes'. Plain, refined macaroni is a low-fiber, simple-to-digest food that provides energy without straining a sensitive digestive system. The key to making it a stomach-friendly meal is focusing on simple preparation. While a bowl of creamy mac and cheese might feel like a comforting option, the high fat and dairy content can easily worsen symptoms for those with a delicate gut. By opting for a bland approach, using minimal fat, and considering gluten-free options where necessary, you can enjoy a gentle and satisfying meal when you need it most.

For further reading on bland diets and digestive health, consider visiting Cleveland Clinic Health Essentials.

Frequently Asked Questions

No, it is generally not recommended to eat macaroni and cheese with an upset stomach. The high fat and dairy content from the cheese sauce can be difficult to digest and can worsen symptoms like bloating, gas, and cramping, especially for those with lactose intolerance.

No, for an upset stomach, plain white (refined) macaroni is often a better choice. Whole-wheat macaroni contains more fiber, which can be harder for a sensitive digestive system to process and may aggravate symptoms like diarrhea.

The best way to prepare macaroni is to boil it plain in unsalted water until soft. Serve it simply with a very small amount of olive oil or add it to a clear broth to make it a gentle, hydrating meal.

Yes, traditional macaroni is made from wheat flour and contains gluten. If you have a gluten sensitivity or celiac disease, consuming it will cause digestive distress. In this case, you should opt for gluten-free pasta alternatives.

When pasta is cooked and then cooled in the refrigerator, some of its starch becomes resistant starch, which is more beneficial for gut health. This pasta can be gently reheated without reversing the change, potentially offering a more gut-friendly option.

Other foods recommended for an upset stomach, often part of a bland or BRAT diet, include bananas, plain white rice, applesauce, toast, plain crackers, and clear broths.

While it's best to stick to minimal flavoring, a pinch of salt or a small amount of mild herbs like basil or oregano can be tolerated by some. Avoid spicy seasonings, garlic, and fatty additions.