Is sugar ok for an upset stomach? Here's what you need to know

October 16, 2025 •

4 min read

Excessive sugar consumption can create an imbalance in gut bacteria and inflame the digestive tract, potentially making an upset stomach worse. Understanding the different types of sugar and their impact is crucial for proper recovery and symptom management.

Quick Summary

Concentrated, refined sugars and certain artificial sweeteners can exacerbate an upset stomach by causing inflammation and drawing excess water into the intestines, worsening symptoms like diarrhea. While most sugary foods should be avoided, simple sugars in oral rehydration solutions or easily digestible sources like bananas are exceptions.

Key Points

Avoid refined and processed sugars: Candies, sodas, and baked goods can worsen symptoms like diarrhea, bloating, and inflammation.
Be cautious with fructose: High-fructose sources, including some fruits and high-fructose corn syrup, can cause gas and bloating due to poor absorption.
Use oral rehydration solutions: These are the best source of sugar during recovery from fluid loss, as they are balanced with electrolytes to promote hydration.
Stick to bland, low-sugar foods initially: The BRAT diet (bananas, rice, applesauce, toast) is a good starting point, as these are easily digestible.
Consider honey with caution: While honey has some antibacterial properties, large amounts can have a laxative effect. Use very small, monitored amounts if at all.
Avoid sugar alcohols: Sweeteners like sorbitol can worsen diarrhea and are often found in 'sugar-free' products.
Prioritize hydration: Sips of water, herbal tea, or broth are crucial for preventing dehydration during an upset stomach.

The Science Behind Sugar and Your Digestive System

When you're dealing with an upset stomach, your digestive system is already in a state of distress, whether it's due to a viral or bacterial infection, food poisoning, or another issue. Consuming high amounts of sugar can further complicate this process in several ways:

Osmotic effect: In cases of diarrhea, sugary drinks and foods can stimulate the gut to pull more water and electrolytes into the intestines. This osmotic effect can loosen bowel movements even more, prolonging and worsening diarrhea.
Gut microbiome disruption: The trillions of microorganisms in your gut, known as the gut microbiome, are critical for healthy digestion. High sugar intake can disrupt the balance of this ecosystem, promoting the growth of harmful microbes over beneficial ones. This imbalance, called dysbiosis, can lead to bloating, gas, and overall inflammation, adding to your discomfort.
Increased fermentation: Certain sugars, especially fructose, are poorly absorbed by the small intestine and can travel to the large intestine where they are fermented by bacteria. This process can produce excess gas, leading to more bloating and abdominal pain, a common trigger for those with irritable bowel syndrome (IBS).

Processed vs. Natural Sugars: A Crucial Distinction

Not all sugars are created equal when it comes to soothing a sensitive stomach. A clear distinction exists between the concentrated, refined sugars found in processed foods and the natural sugars present in whole foods.

Processed sugars and high-fructose corn syrup: These are major culprits for digestive distress. They are quickly absorbed and can flood the system, leading to rapid gastric emptying (dumping syndrome) and osmotic diarrhea in sensitive individuals. Found in sodas, candies, and many baked goods, they should be avoided completely during recovery.
Sugar alcohols: Sweeteners like sorbitol, xylitol, and mannitol are also poorly absorbed and are known to have a strong laxative effect, making them especially problematic for an upset stomach.
Natural sugars in some fruits: While fruits contain natural sugars, some, like bananas, are easily digestible and provide nutrients without aggravating the digestive system. In contrast, fruits with high fructose content, such as apples, pears, and grapes, can be harder to digest for some individuals.

What to Avoid: Sugary Offenders for a Sensitive Stomach

When your stomach is upset, it's best to steer clear of these items to promote faster recovery:

Sugary drinks: This includes sodas, fruit juices, and many sports drinks. Their high sugar content can pull water into the gut and worsen diarrhea.
Processed snacks: Cookies, cakes, and other baked goods are often loaded with refined sugar and unhealthy fats, which are both difficult to digest.
Candies and sweets: These offer no nutritional value and a high concentration of sugar, which is a recipe for further digestive upset.
High-fructose fruits: While nutritious, fruits like apples and pears have a higher fructose content that can cause problems for some people.

Better Choices: Sugars and Foods for Recovery

Instead of reaching for sugary junk food, consider these gentler options that can provide energy without causing further irritation:

Oral rehydration solutions: These are specifically designed to replenish fluids, salts, and sugars lost during vomiting and diarrhea. They contain sugar in a precise ratio that helps facilitate water absorption rather than causing osmotic diarrhea.
Bland, easy-to-digest foods: Part of the BRAT diet, which includes bananas, rice, applesauce, and toast, provides some natural sugar from bananas and applesauce, but in an easily digestible form.
Honey (in moderation): Some studies show honey has antibacterial properties that may help with certain stomach issues, and historically, it was used for digestive ailments. However, consume it cautiously and in small amounts, as larger doses can have a laxative effect.

Comparison Table: Sugars and Digestive Impact


Sugar Type	Impact on Upset Stomach	Why?	Best for Recovery?
Refined Sugars (Sucrose)	High risk	Can cause gut inflammation and imbalance.	No
High-Fructose Corn Syrup	High risk	Poorly absorbed, ferments in colon causing gas, bloating, and diarrhea.	No
Sugar Alcohols	High risk	Can have a significant laxative effect.	No
Natural Sugars in High-Fructose Fruits	Variable risk	Fructose can cause issues for some; better to stick to lower-fructose fruits.	No (unless low-fructose)
Natural Sugars in Bananas/Applesauce	Low risk	Easily digestible and part of the traditional BRAT diet.	Yes
Sugars in Oral Rehydration Solutions	Low risk	Balanced with electrolytes to aid rehydration, not worsen diarrhea.	Yes

Beyond Sugar: Overall Diet for a Calm Stomach

In addition to managing sugar intake, paying attention to other dietary factors can significantly aid recovery:

Stay hydrated: Sip clear fluids like water, herbal tea, and broth throughout the day to prevent dehydration, which is common with vomiting and diarrhea.
Avoid irritants: Stay away from fatty, fried, and spicy foods, as well as alcohol and caffeine, all of which can irritate the stomach lining.
Eat small, frequent meals: Instead of large, heavy meals, opt for smaller, more frequent portions to reduce the digestive load.
Listen to your body: Reintroduce foods slowly. If a food causes discomfort, stop and try again later. Focus on bland, easily digestible foods initially and gradually return to your normal diet as symptoms subside.

Conclusion: The Final Verdict on Sugar for Upset Stomachs

Most forms of concentrated sugar are not recommended for an upset stomach due to their potential to worsen diarrhea, bloating, and inflammation. The key takeaway is to avoid refined and processed sugars entirely. While natural sugars in some bland foods like bananas and applesauce are generally safe, the best source of sugar during recovery from fluid loss is in a carefully balanced oral rehydration solution. Prioritizing hydration and bland foods is the safest path to a calm and healthy digestive system.

For more information on digestive health, consider consulting reliable resources like the National Institutes of Health.

Frequently Asked Questions

No, you should avoid sugary sodas. The high sugar content can worsen diarrhea by pulling water into the intestines. It is better to opt for clear fluids like water or oral rehydration solutions.

While sports drinks contain electrolytes, many also contain a high amount of sugar, which can exacerbate diarrhea. Oral rehydration solutions are generally a better choice as they have a more balanced sugar-to-electrolyte ratio.

Fruit juice is often high in fructose, which can be poorly absorbed and lead to gas, bloating, and diarrhea. Diluted clear juices like apple or grape may be tolerated, but water is always the safest option.

No, sugar-free gum and candy often contain sugar alcohols like sorbitol and mannitol, which can have a laxative effect and are likely to worsen digestive issues.

Honey has been shown to have some antibacterial and anti-inflammatory properties, but it can also act as a laxative in larger quantities. It should be used cautiously and in very small amounts, if at all.

Bland foods like toast, plain rice, oatmeal, saltine crackers, and chicken broth are good choices. For a little sweetness, a banana or plain applesauce is usually well-tolerated.

Sugar can inflame the gut lining, disrupt the balance of healthy gut bacteria, and cause an osmotic effect that pulls water into the intestines, all of which worsen symptoms like bloating, gas, and diarrhea.