What can I drink without upsetting my stomach? Your Guide to Soothing Beverages

October 12, 2025 •

4 min read

According to research published in the National Library of Medicine, ginger has been shown to reduce nausea and stomach upset. This makes ginger tea one of many soothing options when you are wondering what can I drink without upsetting my stomach.

Quick Summary

This guide explores a range of beverages, from herbal teas to electrolyte-rich fluids, that are gentle on a sensitive digestive system. Learn which soothing drinks aid digestion and which beverages to avoid for common stomach discomforts.

Key Points

Hydration is Key: Plain warm water is the simplest and most effective drink for diluting stomach acid and aiding digestion.
Sip Soothing Herbal Teas: Ginger, chamomile, and fennel teas can calm inflammation, relieve nausea, and reduce gas without irritating a sensitive gut.
Opt for Probiotics in Moderation: Beverages like kefir and kombucha introduce beneficial bacteria, but consume in moderation to avoid exacerbating symptoms.
Limit Acidity and Fizz: Avoid citrus juices, carbonated drinks, and high-sugar beverages, which can increase stomach pressure and acid reflux.
Be Wary of Caffeine and Alcohol: Both can relax the esophageal sphincter and increase acid production, so they should be limited or avoided with an upset stomach.
Choose Low-Acid Juices: If you want juice, stick to low-acid varieties like pear, apple, or watermelon to provide nutrients without causing irritation.

For many, an upset stomach can be a debilitating experience, affecting everything from daily activities to overall well-being. Selecting the right beverage can be a simple yet effective way to find relief and promote digestive healing. While highly acidic, sugary, or caffeinated drinks can exacerbate symptoms like bloating, gas, nausea, and reflux, several alternatives can help soothe and hydrate your system without causing further irritation.

The Best Drinks for a Sensitive Stomach

Choosing the right fluids can make a world of difference when your stomach is feeling unsettled. The key is to opt for options that are non-irritating, promote hydration, and offer specific soothing properties.

Plain Water

Staying properly hydrated is perhaps the most critical step for a healthy digestive system. Plain water helps dilute stomach acid, preventing irritation and burning sensations. Warm water, in particular, is noted for its gentle effect on the gut and can aid in breaking down food more efficiently.

Herbal Teas

Many herbal teas are revered for their natural ability to calm and settle the stomach. Look for caffeine-free options to avoid aggravating your symptoms.

Ginger Tea: Known for its potent anti-inflammatory and anti-nausea compounds like gingerols, ginger tea is a reliable choice for soothing an upset stomach. It can be prepared by steeping fresh ginger root in hot water.
Chamomile Tea: This tea has calming and anti-inflammatory properties that can help relax stomach muscles and ease cramping and spasms.
Fennel Tea: Made from crushed fennel seeds, this tea is used to reduce gas, bloating, and cramps.
Licorice Root Tea: This can help calm inflammation and increase the protective mucus layer in the esophagus, which is beneficial for acid reflux.
Peppermint Tea: While it can relax stomach muscles and aid indigestion for some, peppermint can worsen acid reflux by relaxing the lower esophageal sphincter. It is best to know your personal triggers.

Low-Acid Juices and Smoothies

Many people find acidic citrus juices irritating. Opting for low-acid fruit juices or smoothies can provide essential nutrients without the burn.

Low-Acid Juices: Choose 100% juice varieties of fruits like pear, apple, and watermelon, as they are naturally lower in acid.
Smoothies: A blend of low-acid fruits (like bananas or pears) and yogurt or milk can be very gentle. Smoothies retain dietary fiber, which is beneficial for digestive health.

Bone Broth

This savory liquid is rich in nutrients and can be very gentle on the digestive system. It provides essential minerals and gelatin, which can help soothe and repair the gut lining during a stomach illness or discomfort.

Probiotic Beverages

Probiotics are beneficial bacteria that promote a healthy gut microbiome. Introducing these helpful microbes can support digestion, but start with small amounts to see how your stomach reacts.

Kefir: A fermented milk drink, kefir is packed with probiotics and various nutrients.
Kombucha: This fermented tea is another source of probiotics, but its acidity and carbonation can be irritating for some. Choose versions with low sugar and sip slowly.

Drinks to Avoid with an Upset Stomach

Just as some drinks are soothing, others are known to aggravate an unsettled stomach. Here are the main culprits to steer clear of.

Carbonated Beverages: The bubbles in soda, sparkling water, and other fizzy drinks can cause gas and bloating by increasing pressure in the stomach, which can trigger or worsen heartburn.
Caffeinated Drinks: Coffee, black tea, and energy drinks contain caffeine, which can increase stomach acid and relax the esophageal sphincter, leading to reflux.
Citrus Juices: High-acid juices like orange, grapefruit, and tomato can be harsh on an irritated stomach lining and are common triggers for acid reflux.
Alcohol: Alcohol is a known digestive irritant that can increase stomach acid production and worsen symptoms of gastritis or reflux. Limiting or avoiding it is recommended.
High-Sugar Drinks: Excessive sugar can be hard on the digestive system and may contribute to inflammation and discomfort.

Gentle vs. Problematic Drinks: A Comparison


Drink	Why It's Gentle	Why It Can Be Problematic
Plain Water	Dilutes stomach acid, essential for hydration.	None, the safest option.
Ginger Tea	Powerful anti-inflammatory, helps with nausea.	High doses can cause side effects for some.
Low-Fat Milk	Can provide temporary soothing relief from acid.	High fat versions can worsen reflux. Not for lactose intolerant individuals.
Kefir	Probiotics support gut health.	Can cause bloating if not tolerated well.
Pear/Apple Juice	Low in acid, provides hydration and nutrients.	Avoid varieties with added sugar or citric acid.
Carbonated Soda	None, can actually increase pressure.	Causes bloating, gas, and can worsen reflux due to carbonation.
Citrus Juice	High in vitamin C.	Highly acidic, irritates the stomach lining.
Coffee	Can act as a stimulant.	Caffeine increases stomach acid and can trigger reflux.

Navigating Your Drink Choices

Your body's reaction to different drinks can be highly personal, especially when your stomach is sensitive. Here are some tips to help you find what works best:

Listen to Your Body: Pay close attention to how you feel after consuming a certain drink. Keeping a food and drink diary can help you identify your specific triggers.
Start Simple and Slow: When introducing a new drink, start with a small amount and see how your stomach tolerates it. This is especially true for probiotic drinks like kombucha.
Consider Temperature: Warm or room-temperature drinks are often less of a shock to the digestive system than very cold or hot beverages. Warm water with lemon is noted as being particularly gentle.
Avoid Chugging: Whether it's water or tea, sipping your drink slowly can prevent you from swallowing excess air, which causes bloating.

Conclusion

Finding what can I drink without upsetting my stomach often comes down to choosing bland, non-acidic, and non-carbonated options. Prioritizing plain water and gentle herbal teas like ginger and chamomile can effectively hydrate and soothe an irritated digestive system. Conversely, steering clear of common irritants like caffeine, alcohol, and fizzy, sugary drinks is a proactive step towards digestive comfort. By listening to your body and making mindful beverage choices, you can support your stomach's recovery and maintain better long-term gut health.

Frequently Asked Questions

While lemon water has an alkaline effect after digestion that can help neutralize stomach acid for some, its initial acidity may irritate others, especially those with acid reflux or gastritis. It's often recommended with warm water to make it gentler.

The carbonation and high acidity in sodas and sparkling water can increase pressure in your stomach, leading to bloating, gas, and potentially forcing stomach acid back into the esophagus, which worsens reflux and heartburn.

Cold, low-fat, or skim milk can temporarily soothe the burning sensation of acid reflux. However, the fat in full-fat milk can relax the lower esophageal sphincter, potentially worsening symptoms. Milk's effects vary by person.

Ginger tea is widely considered one of the best teas for nausea due to its anti-inflammatory properties that can help settle a queasy stomach.

In small, diluted amounts, sports drinks can help replenish electrolytes lost through vomiting or diarrhea. However, their high sugar content can sometimes worsen symptoms, so clear, decaffeinated alternatives are often better.

Peppermint can help some by relaxing stomach muscles and easing cramps. However, for people with acid reflux or heartburn, it can worsen symptoms by relaxing the esophageal sphincter, allowing acid to flow back up. Listen to your body's response.

You can make a basic electrolyte drink by adding a pinch of salt to coconut water. For a more robust solution, mix 20g of glucose powder (or table sugar), 3.5g of salt, and 2.5g of baking soda into 1 liter of water.