Is Pasta Ok with an Upset Stomach? A Guide to Eating Safely

December 26, 2025 •

3 min read

According to the CDC, millions of people get an upset stomach from foodborne illness each year, making it a common ailment. When dealing with a sore tummy, many wonder what they can eat without worsening their symptoms, and simple starches like pasta often come to mind.

Quick Summary

This guide explains which type of pasta is best for an upset stomach, providing preparation tips and what toppings to avoid. It outlines why plain white pasta is recommended over whole-grain versions and compares it to other soothing foods. Guidance is also offered on when to reintroduce other foods safely.

Key Points

Choose Plain White Pasta: Opt for refined grain pasta, which is lower in fiber and easier to digest than whole-wheat versions.
Avoid Heavy Sauces: Rich, fatty, or acidic sauces like tomato or cream-based ones can irritate a sensitive stomach, so stick to plain preparation.
Simple Preparation is Key: Boil pasta with minimal salt. A light drizzle of olive oil is acceptable, but avoid butter initially, as its fat content can be problematic for some.
Provides Simple Energy: The carbohydrates in plain pasta offer an easily absorbed source of energy, which is important when you are recovering.
Reintroduce Other Foods Slowly: After your symptoms subside, gradually add lean proteins and low-fiber vegetables back into your diet.

When dealing with an upset stomach, the last thing you want to do is eat something that makes you feel worse. The good news is that, for many people, plain white pasta is a gentle and suitable food choice when prepared correctly. The key is focusing on low-fiber, bland options and avoiding rich, fatty, or acidic sauces that can trigger further irritation.

Why is Plain White Pasta a Safe Choice?

For digestive issues like an upset stomach, diarrhea, or nausea, bland and easily digestible foods are usually recommended. Refined grain pasta, like regular white pasta, is low in fiber. This makes it easier for the digestive system to break down and absorb compared to high-fiber alternatives like whole-wheat pasta.

The Role of a Bland Diet

A bland diet is often recommended for short periods when dealing with gastrointestinal distress. This diet consists of soft, non-spicy, and low-fiber foods that are less likely to irritate the stomach. Plain white pasta fits perfectly into this category, similar to other bland foods like crackers, white rice, and plain toast. The carbohydrates in pasta provide a simple energy source, which is crucial when your appetite is low.

How to Prepare Pasta for an Upset Stomach

To ensure your pasta is as gentle as possible, preparation is key. Here are some critical tips:

Keep it simple: Boil plain white pasta with minimal salt. Excessive salt can lead to dehydration, which can be a concern with digestive issues.
Avoid heavy sauces: Skip fatty, creamy, or acidic sauces. Heavy tomato sauces, alfredo sauces, or pestos can be irritating to a sensitive stomach.
Use simple toppings: A small drizzle of olive oil can add flavor and moisture without being too heavy. Some people can tolerate a light sprinkle of grated Parmesan cheese, but it's best to start with no dairy to test your tolerance.
Try pasta in broth: For a very light meal, add plain cooked pasta to a clear vegetable, chicken, or beef broth. This provides hydration and nutrients in an easily digestible format.

Comparison: White Pasta vs. Other Bland Foods


Food Type	Best for Upset Stomach?	Why?
Plain White Pasta	Yes	Low in fiber and easily digestible, provides a simple energy source.
Whole-Wheat Pasta	No	High fiber content can exacerbate diarrhea and put extra strain on the digestive system.
White Rice	Yes	Very low in fiber and binds stools, making it excellent for diarrhea.
Bananas	Yes	Easy to digest, rich in potassium to help replenish electrolytes.
Applesauce	Yes	Contains pectin, which can bulk up stools. Choose unsweetened.
Crackers	Yes	Plain saltine crackers can absorb excess stomach acid.

The Problem with High-Fiber and Fatty Foods

During digestive distress, your gastrointestinal tract needs a break. Consuming foods high in fiber, fat, or spice can put unnecessary stress on your system, delaying recovery. Whole grains, spicy foods, and high-fat dairy products require more work to digest, which can worsen symptoms like nausea, cramping, and diarrhea. This is why simple carbohydrates like plain white pasta are often recommended over whole-grain options or those with rich, complex toppings.

When to Reintroduce Other Foods

After a day or two of a bland diet, you can begin to slowly reintroduce other mild, easily digestible foods. This could include small portions of lean protein like baked chicken or fish, and cooked, low-fiber vegetables such as carrots or potatoes.

Conclusion

So, is pasta okay with an upset stomach? In most cases, yes, as long as it's plain white pasta prepared without heavy, fatty sauces or excessive seasoning. By sticking to a bland, low-fiber approach, pasta can be a gentle and comforting meal during digestive discomfort. Listen to your body and reintroduce other foods gradually as your symptoms improve. Remember to prioritize hydration and consult a healthcare provider if your symptoms persist for more than a few days.

Optional Link

For more information on suitable bland foods for a sensitive stomach, consider reviewing guidelines from sources like the Cleveland Clinic.

Frequently Asked Questions

Plain white pasta made from refined grains is the best option for an upset stomach because it is low in fiber and easy to digest.

No, it is best to avoid whole-wheat pasta when you have an upset stomach. Its high fiber content can worsen digestive symptoms like diarrhea and gas.

No, you should avoid heavy sauces. Fatty, creamy, and acidic sauces like tomato or alfredo can irritate a sensitive stomach. Stick to plain pasta with minimal additions.

While some find it tolerable, the high fat content in butter can worsen symptoms for some individuals. A light drizzle of olive oil or broth is a safer alternative.

Plain foods are part of a bland diet designed to give your digestive system a rest. They are low in fiber and easy to break down, which helps calm an irritated gut.

Yes, plain white pasta is often recommended during episodes of diarrhea. Its low fiber content helps to firm up stools and soothe the digestive system.

For a sick child, prepare plain white pasta and serve it very simply, perhaps mixed with a bit of broth. Small, soft pasta shapes like pastina are a comforting and easily managed option.