Nutrition Diet: What protein can you eat when you have an upset stomach?

October 18, 2025 •

5 min read

While a person has an upset stomach, consuming protein remains vital for healing and energy, though careful selection is necessary to prevent further irritation. Knowing what protein can you eat when you have an upset stomach can help manage symptoms while ensuring adequate nutrient intake for a smooth recovery.

Quick Summary

This article explores the best protein sources for a sensitive stomach, detailing easily digestible options like eggs, lean poultry, and fish, along with appropriate preparation methods to aid digestion and minimize discomfort.

Key Points

Choose Lean, Low-Fat Proteins: Opt for lean protein sources like eggs, skinless chicken, and fish, which are easier to digest than high-fat meats.
Prepare Food Simply: Plain preparation methods like boiling, poaching, and baking are best for an upset stomach; avoid frying and heavy seasonings.
Explore Low-Lactose and Plant-Based Options: Low-fat Greek yogurt and tofu are gentle, digestible alternatives for dairy or meat protein.
Start Small and Stay Hydrated: Begin with small portions to gauge tolerance and drink plenty of fluids like clear broths to support digestion and prevent dehydration.
Consider Hydrolyzed Protein Powders: If solid food is difficult, pre-digested protein supplements can be a gentle way to meet nutritional needs.
Avoid High-Fat and Processed Foods: Steer clear of fried foods, fatty meats, and heavily processed proteins that can cause digestive discomfort.

An upset stomach can stem from various issues, including stomach flu, food poisoning, or gastritis. Symptoms like nausea, bloating, and diarrhea can make eating a challenge, but maintaining nutritional intake is crucial for recovery. Selecting proteins that are easy to digest is key to providing your body with the building blocks it needs without irritating your gut lining further. Foods that are low in fat and fiber, prepared simply, tend to be the most gentle on the digestive system.

The Importance of Protein for a Sensitive Stomach

Protein is essential for your body's repair and recovery processes, especially when recovering from illness. It provides the amino acids needed for tissue repair and immune function. However, consuming heavy or high-fat proteins can delay gastric emptying, leading to worsened symptoms like nausea or abdominal pain. The goal is to find sources that are high in quality protein but low in digestive effort, ensuring you get the nutrients you need without stressing your gastrointestinal tract.

Best Protein Sources for an Upset Stomach

Opting for bland, low-fat protein sources prepared with minimal seasonings and fat is the best approach when your stomach is unsettled. Here are some of the most recommended options:

Eggs

Eggs are a convenient, nutrient-rich, and one of the most easily digestible protein sources. Egg proteins have a simple structure that the body breaks down efficiently. When dealing with a sensitive stomach, it is best to prepare them simply by scrambling, boiling, or poaching them, avoiding frying them in oil or butter. Eggs also contain beneficial nutrients, including B vitamins and selenium, which support immune function.

Lean Poultry

Skinless, white meat cuts of chicken and turkey are highly digestible protein sources because they are low in fat and connective tissue. Lean poultry is best prepared by baking, poaching, or grilling, and should be unseasoned to avoid irritation. Tender, well-cooked chicken breast can be a perfect addition to plain rice or in a clear broth for added nutrition.

Fish

Light, flaky fish is low in fat and provides a high-quality, easily digestible protein. Fish can be poached, broiled, or baked to keep the preparation simple and gentle on your stomach. Compared to red meat, fish might be less likely to cause heaviness or discomfort after eating, particularly fatty fish like salmon, which contains inflammation-reducing omega-3s.

Low-Fat Dairy

For individuals without lactose intolerance, low-fat or non-fat dairy can be a source of easily digestible protein. Plain, non-fat Greek yogurt is an excellent option, as the fermentation process removes much of the lactose, and it also contains gut-friendly probiotics. Similarly, low-fat cottage cheese can be a gentle option. Lactose-free milk or milk with the A2 protein, which some find easier to digest, are also alternatives.

Tofu

Plain, firm tofu is a versatile plant-based protein that is easy to digest because it is processed, which removes much of the indigestible fiber and complex carbs found in whole soybeans. This makes its protein more accessible for absorption. Tofu can be a great option when baked, steamed, or added to broth-based soups.

Nut Butters

Creamy nut butters, such as peanut butter, are easier to digest than whole nuts because the grinding process breaks down the tough cell walls. They can be a source of protein and healthy fats, but should be consumed in moderation, especially if fat triggers your symptoms. Opt for varieties with no added sugar or excessive additives.

Protein Supplements

If solid foods are difficult to tolerate, protein shakes can provide a boost of protein. Opt for hydrolyzed protein powders, which are pre-digested and require less work from your digestive system. Plant-based protein powders like pea or rice protein are also gentle options. Avoiding artificial sweeteners, added fibers, and emulsifiers, which can cause bloating, is crucial.

Comparison of Digestible Protein Sources


Protein Source	Digestibility	Best Preparation	Notes
Eggs	High	Scrambled, boiled, or poached	Excellent, complete protein, but avoid added fats.
Lean Poultry (Chicken/Turkey)	High	Baked, grilled, or poached	Remove skin and serve unseasoned. Low in fat and connective tissue.
Fish (White or Salmon)	High	Broiled, baked, or poached	Light, flaky, and gentle on the stomach. Salmon offers anti-inflammatory omega-3s.
Tofu	High (processed)	Baked, steamed, added to broth	Good plant-based option; processing removes indigestible fiber.
Greek Yogurt	High	Plain, non-fat	Contains probiotics and less lactose than milk.
Smooth Nut Butters	Moderate	In moderation	Grinding process aids digestion, but high fat can still be an issue for some.

What to Avoid: Protein and Preparation

To prevent exacerbating an upset stomach, avoid proteins that are high in fat or heavily processed. This includes fried chicken or fish, fatty cuts of red meat, sausage, bacon, and cured meats. High-fiber legumes like beans and lentils can also cause bloating for some, especially during a flare-up, but may be tolerated in small, well-cooked amounts. Furthermore, rich sauces, heavy seasonings, and high-fat cooking methods should be avoided.

Tips for Incorporating Protein During an Upset Stomach

Start with small portions. When reintroducing solid foods, begin with a small, bland serving and see how your body reacts before consuming more.
Stay hydrated. Drink plenty of water throughout the day, as adequate hydration is crucial for digestion. Broth-based soups can also help with both hydration and providing electrolytes.
Chew food thoroughly. Eating slowly and chewing your food completely reduces the workload on your digestive system.
Combine with bland carbs. Pairing a lean protein with a bland, low-fiber carbohydrate like white rice or plain toast can help create a balanced meal that is easy on your stomach.
Listen to your body. Pay attention to which foods and preparation methods cause you issues. If a specific food or preparation method aggravates your symptoms, it's best to avoid it for now.

Conclusion

While dealing with an upset stomach, consuming protein doesn't have to be a source of worry. By focusing on simple, low-fat, and easily digestible proteins like eggs, lean chicken, and fish, and preparing them plainly, you can ensure your body gets the necessary nutrients for recovery. For those sensitive to certain foods, options like smooth nut butters, low-fat Greek yogurt, or protein supplements may be suitable alternatives. The key is to introduce foods slowly, prepare them simply, and listen to your body’s signals to avoid further irritation and promote healing. For additional guidance on digestive health, consult resources from reputable health institutions like the National Cancer Institute on easy-to-digest foods.

National Cancer Institute - Easy-to-Digest Foods

Frequently Asked Questions

Yes, some protein shakes are suitable for an upset stomach. Opt for hydrolyzed or plant-based protein powders like pea or rice, as they are often more easily digested than whey protein, especially for those with lactose intolerance. Choosing options without artificial sweeteners or excessive additives is also recommended to minimize bloating.

Low-fat cottage cheese can be a good option for a sensitive stomach, as it is a soft, easily digestible protein. Since it's a dairy product, individuals with lactose sensitivity may tolerate it better than other forms of dairy, but lactose-free versions are also available.

Creamy nut butters, such as peanut butter, are generally easier to digest than whole nuts and can provide protein and healthy fats. However, they should be consumed in moderation, as the fat content can sometimes be irritating. Whole nuts and seeds, with their higher fiber content, are typically best avoided during a flare-up.

While beans and lentils are nutritious, they can be difficult for some people with sensitive digestion due to their high fiber content and FODMAP levels, which may cause gas and bloating. For individuals with inflammatory bowel disease or IBS, it's often recommended to avoid them during flare-ups. Processed and fermented soy products like tofu may be better tolerated.

Lean protein is recommended because it is low in fat, which means it digests more quickly and puts less strain on your digestive system. Fatty meats take longer to process, which can delay gastric emptying and lead to or worsen symptoms like nausea and bloating.

You can add plain, boiled chicken breast or poached fish to white rice, or mix low-fat Greek yogurt or creamy nut butter into a smoothie with bananas. Scrambled or boiled eggs are also simple additions to a bland diet.

Yes. Bland, protein-rich foods like plain chicken or Greek yogurt are often recommended to help with nausea. Foods rich in vitamin B6, like chicken and salmon, are also associated with reducing nausea. Broth-based soups can also be soothing and hydrating.