Should I Eat Less When My Stomach Is Upset? The Truth About Fasting

October 12, 2025 •

4 min read

According to the CDC, viral gastroenteritis, one of the common causes of an upset stomach, sends hundreds of thousands of people to the doctor each year. While letting the stomach settle for a short time can be helpful, prolonged fasting is generally not recommended and can sometimes worsen symptoms.

Quick Summary

It is better to eat small, frequent portions of bland, easy-to-digest foods when experiencing an upset stomach rather than skipping meals entirely. This approach helps soothe the digestive tract and prevents increased acid production. Hydration is crucial, especially when experiencing diarrhea or vomiting.

Key Points

Hydrate, don't fast: Prioritize rehydration with clear fluids like broth and oral rehydration solutions, as prolonged fasting is generally not recommended and can increase stomach acid.
Eat small, frequent meals: Instead of large meals, eat small portions of food frequently throughout the day to avoid overwhelming the sensitive digestive system.
Embrace bland foods: Focus on simple, low-fat, and low-fiber foods that are easy to digest, such as bananas, rice, applesauce, and toast.
Avoid irritants: Stay away from fatty, fried, spicy, acidic, and high-sugar foods, as well as caffeine and alcohol, which can worsen stomach discomfort.
Listen to your body's cues: Ease back into eating slowly and stop if nausea or discomfort returns. The type and amount of food that can be tolerated will vary based on individual symptoms.

Navigating Nutrition with an Upset Stomach

When nausea, cramping, or diarrhea strikes, the last thing many people want to do is eat. The old adage "starve a fever, feed a cold" often extends to stomach troubles, leading many to believe that abstaining from food is the best course of action. While a brief rest period for the stomach is sometimes beneficial, particularly after a bout of vomiting, prolonged fasting can actually hinder recovery. In fact, going too long without eating can cause stomach acid to build up, which may intensify discomfort. The key is to shift the approach, not eliminate eating entirely, by focusing on the right types of food and the right portion sizes to help the gut heal.

The Hydration Imperative

Before reintroducing solid foods, the most critical step is to rehydrate, especially if there has been vomiting or diarrhea. These conditions can cause significant fluid and electrolyte loss, which can lead to dehydration.

Clear liquids: Start by sipping clear liquids like water, clear broths, and non-caffeinated sports drinks to replenish fluids and electrolytes.
Oral Rehydration Solutions (ORS): For moderate dehydration, commercial ORS like Pedialyte are specifically formulated to replace lost fluids, glucose, and electrolytes more effectively than water alone.
Sip, don't gulp: Avoid drinking large amounts at once, which can trigger more vomiting. Instead, take small, frequent sips to allow the stomach to tolerate the fluid gradually.

The Transition Back to Solids: Embracing Bland Foods

After successfully tolerating liquids, it is possible to begin to ease back into solid foods. The goal is to provide gentle nourishment without overwhelming the sensitive digestive system. Small, frequent meals are better tolerated than large ones.

Bland foods: Stick to simple, low-fat, and low-fiber foods that are easy to digest. The classic BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended, though many other bland foods are also suitable.
Small, frequent portions: Eating smaller meals every few hours gives the digestive system a break and prevents the buildup of stomach acid that can occur on an empty stomach.
Mindful eating: Chew food thoroughly and eat slowly. This helps kickstart digestion in the mouth and reduces the load on the stomach.

Comparison of Eating During an Upset Stomach vs. Recovery


Feature	During Acute Symptoms (First 6-24 hours)	During Recovery (24+ hours)
Priority	Hydration and resting the stomach.	Gradual reintroduction of bland solids.
Food Type	Primarily clear liquids and oral rehydration solutions.	Bland, low-fiber foods like bananas, rice, and toast.
Meal Size	Small, frequent sips or very small portions.	Small to medium-sized meals and snacks every few hours.
Foods to Avoid	Solid foods, dairy, caffeine, alcohol, fatty, and spicy foods.	Fatty, fried, spicy, or high-sugar foods, heavy dairy.
Focus	Preventing dehydration and settling the gut.	Restoring nutrients and rebalancing gut flora.

The Healing Power of Specific Foods

Certain foods are known for their soothing properties and can be particularly beneficial when the stomach is upset. Incorporating these into the bland diet can aid recovery.

Ginger: Known for its anti-nausea properties, ginger can be consumed as tea, chews, or added to broth.
Peppermint: Peppermint tea has antispasmodic effects that can relax the stomach muscles and ease bloating and gas.
Yogurt: Plain yogurt with live active cultures can help restore beneficial gut bacteria, which can be disrupted by illness.
Papaya: This fruit contains the enzyme papain, which aids in digestion and helps with regularity.
Oatmeal: A good source of soluble fiber, simple oatmeal can help promote regularity and soothe the digestive tract.

What to Avoid

Just as some foods help, others can worsen symptoms. During recovery, you should avoid:

Greasy and fried foods: These are hard to digest and can trigger nausea.
High-fiber foods: Raw vegetables and whole grains can be difficult for a sensitive stomach to process.
Spicy foods: Irritate the digestive tract and can cause heartburn.
Acidic foods: Citrus fruits and tomatoes can aggravate symptoms.
Caffeine and alcohol: These can cause dehydration and irritate the stomach lining.

Conclusion: Listen to Your Body and Eat Wisely

So, should I eat less when my stomach is upset? The simple answer is yes, but only in the short term, and with careful attention to what is consumed. Fasting entirely is counterproductive as the body needs nutrients to heal. By prioritizing hydration with clear fluids, easing back in with small portions of bland foods, and avoiding triggers, the digestive system can recover more quickly and effectively. Always listen to the body's signals and, if symptoms are severe or persist, do not hesitate to consult a healthcare professional. A balanced approach to nutrition, even during illness, is the best path to recovery.

Disclaimer: This article provides general information and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns.

Frequently Asked Questions

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It was traditionally recommended for stomach issues due to its bland, low-fiber nature. While effective for short-term relief, it lacks vital nutrients, so modern advice is to use it as a starting point before reintroducing a wider variety of foods.

Give the stomach a rest for a few hours after vomiting. After this rest period, begin by sipping small amounts of clear liquids like water or broth. Once liquids are tolerated, slowly introduce bland foods.

Yes, dehydration can exacerbate the symptoms of an upset stomach, particularly if it's accompanied by vomiting or diarrhea. It is crucial to stay hydrated by sipping fluids frequently to help the body recover.

In many cases, it's best to avoid full-fat dairy products when the stomach is upset, as they can be difficult to digest and may worsen symptoms like gas and bloating. Some low-fat, probiotic-rich yogurt may be tolerated later in recovery.

The best drinks are clear fluids that can rehydrate and replace lost electrolytes. Options include water, clear broth, diluted apple juice, and oral rehydration solutions. Avoid caffeinated, alcoholic, or overly sugary drinks.

Traditional ginger ale might not contain enough real ginger to provide therapeutic benefits. Some people find the carbonation comforting, but herbal teas with real ginger or ginger chews are more effective for easing nausea.

You should see a doctor if symptoms are severe or persist for more than a few days. Red flags include high fever, severe abdominal pain, bloody stool, or signs of severe dehydration, such as infrequent urination and dizziness.