What are good dinners for an upset stomach?

December 12, 2025 •

4 min read

According to nutrition experts at Stanford Health Care, eating smaller, more frequent meals can help ease nausea and other digestive discomfort. Choosing bland, easily digested foods is key when deciding what are good dinners for an upset stomach.

Quick Summary

Ideal evening meals for a sensitive digestive system focus on easily digestible, low-fat foods. Bland carbohydrates, lean proteins, and soothing soups help minimize irritation while providing necessary nutrients to aid recovery. It is important to avoid spicy, acidic, or fatty ingredients to prevent further discomfort.

Key Points

Embrace Bland Foods: Stick to simple, low-fat options like plain white rice, toast, and boiled potatoes to avoid irritating your stomach.
Choose Lean Proteins: Opt for boiled, baked, or grilled lean proteins such as boneless, skinless chicken breast or mild fish over fatty or fried alternatives.
Prefer Soothing Soups and Porridges: Meals like rice porridge (congee), kitchari, or clear broths are hydrating and easy to digest, providing comfort and nutrients.
Avoid Common Irritants: Steer clear of spicy, fatty, acidic, and highly caffeinated foods, which can increase acid production and worsen symptoms.
Eat Smaller, More Frequent Meals: Instead of three large meals, consider eating smaller portions more often to prevent overloading your digestive system.
Stay Hydrated: Sip on clear liquids like water, broth, or ginger tea throughout the day and with meals to aid digestion and prevent dehydration.

Digestive issues can significantly disrupt your evening, making dinner a challenging meal to plan. The right choices can provide comfort and necessary nutrients without worsening symptoms. The key is to focus on simple, bland, and easy-to-digest ingredients that give your stomach a break. Avoid high-fat, spicy, or acidic foods that can trigger or exacerbate digestive discomfort.

The Best Ingredients for a Sensitive Stomach

Certain foods are known for being gentle on the digestive system and are recommended by dietitians for those with an upset stomach.

Bland Carbohydrates

Plain, starchy foods are easy to digest and can help absorb excess stomach acid.

White Rice: A staple of the BRAT diet (bananas, rice, applesauce, toast), plain white rice is a go-to for its blandness and low fiber content, which makes it easy on the gut.
Toast: Plain, white toast or crackers are simple options. For morning nausea, experts recommend keeping crackers by your bedside.
Potatoes: Boiled or mashed potatoes are another excellent choice for their simple carbs and soft texture.

Lean Proteins

Cooking methods like boiling, baking, or grilling keep protein sources from being too fatty, a common trigger for an upset stomach.

Boiled or Shredded Chicken: Plain, boneless, skinless chicken breast that has been boiled or baked is a good source of lean protein that's easy to digest.
Baked Fish: Mild fish like cod or flounder can be baked with minimal seasoning to provide a light, nourishing meal.
Tofu: For a plant-based option, baked or broiled tofu is a great choice.

Soothing Soups and Porridges

Liquids and soft foods are often the most tolerable when your stomach is distressed.

Rice Porridge (Congee): A gentle, healing dish made by simmering rice in a large amount of water until it reaches a soft, porridge-like consistency. You can add shredded chicken for extra protein.
Kitchari: An Ayurvedic one-pot meal made with white basmati rice, split yellow mung beans, and gentle spices like ginger and turmeric. It is specifically designed to be easy on the digestive system.
Clear Broth: Chicken or vegetable broth can help rehydrate and replenish nutrients without taxing the stomach.

Foods to Avoid When Your Stomach is Upset

To prevent irritation and allow your digestive system to rest, it's equally important to know which foods to avoid.

Common Triggers:

High-Fat and Fried Foods: These take longer to digest and can increase acid production, worsening symptoms like nausea and acid reflux.
Spicy and Highly Seasoned Foods: Hot spices, along with strong flavors from garlic and onion, can irritate the stomach lining.
Acidic Foods: Tomatoes, citrus fruits, and some vinegars can increase stomach acidity and cause discomfort.
Caffeine and Alcohol: These can relax the lower esophageal sphincter, potentially leading to acid reflux, and both can irritate the digestive tract.
High-FODMAP Foods: For some, avoiding foods high in fermentable carbohydrates, such as certain beans, lentils, and some vegetables, is beneficial.

Comparison of Dinner Choices for an Upset Stomach


Best Choices	Foods to Avoid
Plain White Rice	Brown or Wild Rice
Boiled, Shredded Chicken	Fried Chicken
Baked Fish	Fatty Fish, Oily Fish
Boiled Potatoes	French Fries, Spicy Mashed Potatoes
Plain White Toast or Crackers	Whole Grain Bread, Spicy Crackers
Chicken or Vegetable Broth	Spicy Soups, Cream-Based Soups
Cooked Carrots, Zucchini	Raw Vegetables, Cauliflower, Broccoli
Banana, Applesauce, Melon	Citrus Fruits, High-Acid Fruits
Herbal Tea (Ginger, Chamomile)	Caffeinated Tea, Coffee, Alcohol
Plain Yogurt or Kefir	Creamy Dairy, High-Fat Cheese

Sample Recipe: Gentle Chicken and Rice Porridge

This recipe is based on traditional, stomach-soothing dishes and combines lean protein with easy-to-digest carbohydrates.

Ingredients

1 boneless, skinless chicken breast
1/2 cup white rice
4 cups water or low-sodium chicken broth
1/2 inch piece of fresh ginger, grated (optional for nausea)
Pinch of salt (to taste)

Instructions

Place the chicken breast and water or broth in a medium saucepan.
Bring to a boil, then reduce heat and simmer gently for 20-25 minutes, or until the chicken is cooked through.
Remove the chicken, shred it with a fork, and set it aside.
Add the white rice and grated ginger (if using) to the saucepan. Continue to simmer, stirring occasionally, until the rice breaks down and the mixture becomes a thick porridge consistency (about 30-45 minutes). You can add more water if it gets too thick.
Return the shredded chicken to the pot and stir to combine. Add a pinch of salt to taste.
Serve warm. This simple, comforting meal is perfect for a sensitive stomach.

Conclusion

When dealing with an upset stomach, a simple, bland diet is the most effective approach for a quick recovery. Choosing foods like plain rice, boiled chicken, and soothing broths helps reduce the workload on your digestive system. The classic BRAT diet, along with nutrient-dense options like kitchari or chicken and rice porridge, provides a safe foundation for your evening meal. Just as important is avoiding common triggers such as spicy, fatty, or acidic foods. By making mindful choices for dinner, you can soothe your stomach and support your body's healing process. For those suffering from chronic issues, consulting a healthcare provider or a registered dietitian is always recommended. For additional nutritional tips on managing nausea and other digestive issues, you can refer to resources from Stanford Health Care.

Frequently Asked Questions

The BRAT diet consists of bananas, white rice, applesauce, and toast. These are all bland, low-fiber foods that are easy on the digestive system and are often recommended for those recovering from an upset stomach.

While some low-fat dairy like plain yogurt or kefir can be beneficial due to probiotics, high-fat or rich dairy products, such as cheese or cream sauces, should be avoided as they can be difficult to digest and trigger discomfort.

Ginger is a well-known remedy for an upset stomach and nausea due to its natural soothing properties. Freshly grated ginger can be added to food or brewed into a tea for relief.

Yes, but choose wisely. Cooked, soft vegetables like carrots and zucchini are a good option. Avoid high-fiber, gas-producing vegetables such as broccoli and cauliflower, and steer clear of acidic ones like tomatoes.

Opt for simple, low-sugar options like applesauce or bananas. Avoid rich, high-fat desserts with lots of sugar, as these can be hard to digest and may cause further discomfort.

It is best to use minimal and mild seasoning. Avoid strong spices like garlic, onion, and chili powder, which can irritate the stomach lining. Mild herbs like fresh ginger or basil are often tolerated better.

Mild, lean fish like baked cod, halibut, or flounder are excellent choices. Cooking them simply, such as baking or steaming, makes them easier to digest than frying.