What Cereal is Good for an Upset Stomach?

November 23, 2025 •

4 min read

According to the National Cancer Institute, refined cereals like Cream of Wheat and Rice Chex are often recommended for their easy-to-digest nature. When your gut feels out of sorts, figuring out what cereal is good for an upset stomach can be the key to a comforting and nourishing meal that doesn't cause further distress. Choosing the right kind of cereal can provide energy and nutrients without aggravating your symptoms.

Quick Summary

Several bland, low-fiber, and low-sugar cereals are ideal for soothing an upset stomach, including Cream of Wheat, plain oatmeal, Rice Chex, and Rice Krispies. These options are gentle on the digestive system, helping to provide nourishment and energy without causing irritation.

Key Points

Opt for Bland Cereals: Choose low-sugar, low-fat, and low-fiber cereals like Cream of Wheat, Cream of Rice, and plain Rice Krispies.
Choose Hot over Cold Cereal: Plain oatmeal or Cream of Wheat cooked with water can be easier to digest as the cooking process pre-softens the grains.
Avoid Sugary and High-Fiber Options: Stay away from cereals with lots of added sugar, nuts, dried fruits, or high-fiber whole grains like bran flakes and granola.
Use Water or Lactose-Free Milk: Dairy products can be irritating to an already upset stomach, so use water or a non-dairy alternative like almond milk.
Eat Slowly in Small Portions: Consume a small amount of cereal and eat at a slow pace to prevent overwhelming your digestive system.
Listen to Your Body: If you experience further discomfort, stop eating and consider sticking to clear liquids before trying solid foods again.

Why Cereal Can Be a Good Choice for an Upset Stomach

When you're dealing with stomach discomfort, the last thing you want is to consume something that will make it worse. Cereal, when chosen carefully, can be an excellent option for several reasons. It can be prepared simply and is often low in fat, which can delay stomach emptying and worsen nausea. Certain refined grains are easy for the body to break down, providing quick energy without taxing the digestive system. Additionally, some cereals contain soluble fiber, which can help regulate digestion and soothe the gut. However, it is crucial to avoid highly processed or sugary options that can exacerbate symptoms.

Best Hot Cereals for a Sensitive Stomach

Hot cereals, when prepared with water instead of milk, are a fantastic way to ease back into eating. Cooking the grains helps to break down their components, essentially starting the digestion process before they even enter your mouth.

Cream of Wheat: This refined, low-fiber cereal is extremely gentle and a staple of a bland diet.
Cream of Rice: Similar to Cream of Wheat, this is an excellent, easily digestible option that is also gluten-free.
Plain Oatmeal: Opt for plain oats cooked with water. This provides soluble fiber that can help absorb fluid, which is beneficial for diarrhea. Avoid flavored varieties with added sugar.
Grits: Another refined hot cereal, grits can be made simply with water for a soothing meal.

Best Cold Cereals for an Upset Stomach

For some, a cold, dry cereal is more appealing, especially when dealing with nausea. It's important to choose simple, low-sugar options and to eat them slowly.

Original Cheerios: The classic version of Cheerios is low in sugar and relatively simple, making it a good choice. For a truly upset stomach, you might want to try a smaller portion or eat them dry.
Rice Krispies: This puffed rice cereal is light, low in fat, and very easy to digest.
Corn Chex: A simple, low-fiber, and gluten-free cereal that is easy on the digestive tract.
Special K Original: Another low-fat option that is gentle and can be a good source of vitamins.

Cereal Comparison for Digestive Comfort

To help you decide, here is a comparison of some of the best and worst cereal options for an upset stomach.


Feature	Best Options (e.g., Rice Krispies, Cream of Wheat)	Worst Options (e.g., Granola, Raisin Bran)
Key Characteristic	Bland, refined, low in fiber and sugar	High in fiber, whole grains, nuts, and added sugar
Digestive Effect	Gentle and easy to break down	Can be irritating and difficult to digest
Best For	Nausea, diarrhea, stomach flu recovery	Regular digestive health, fiber intake
Key Ingredients	Refined grains (rice, wheat), low fat	Whole grains, dried fruit, nuts, high-fructose corn syrup
Milk Pairing	Best with water or lactose-free milk	Often paired with dairy milk, which can be problematic

How to Eat Cereal with an Upset Stomach for Maximum Comfort

Beyond just choosing the right type of cereal, how you prepare and consume it is crucial. The goal is to minimize any potential irritants and provide your digestive system with a much-needed break.

Preparation and Serving Tips

Use Water or Alternative Milk: Dairy can be hard to digest for some people, especially when the stomach is already sensitive. Cooking hot cereals with water or serving cold cereal with a lactose-free milk alternative (like almond or oat milk) can prevent further issues.
Go Plain: Avoid adding toppings that are high in fat or sugar, such as peanut butter or too much honey. Plain is best during recovery.
Small Portions, Slow Pace: Instead of eating a large bowl, opt for a small portion and eat slowly. This prevents overwhelming your stomach.
Listen to Your Body: What works for one person might not work for another. Start with a very small amount and see how your body reacts before consuming more.

When to Avoid Cereal Altogether

There are instances where even the blandest cereal might not be the best choice. If you are experiencing severe vomiting or have been advised by a doctor to fast, it's best to stick to clear liquids and electrolytes first. High-fiber, sugary, or whole-grain cereals should be avoided completely during a stomach upset. These options, while healthy during normal times, can be rough on a compromised digestive system, potentially causing gas, bloating, or further irritation.

Conclusion: Finding Comfort in Simplicity

When dealing with a sensitive or upset stomach, the best approach to eating is one of simplicity and gentleness. Choosing a plain, low-fiber, and low-sugar cereal like Cream of Wheat, Rice Krispies, or simple oatmeal can provide the necessary calories and comfort without causing additional distress. By following the preparation tips and listening to your body, you can safely navigate your way back to your regular diet. Remember, the key is to be kind to your digestive system during its recovery, and a bowl of the right cereal can be a soothing start. For more information on managing digestive health, you can consult with resources like the National Institute of Diabetes and Digestive and Kidney Diseases https://www.niddk.nih.gov/health-information/digestive-diseases/eating-nutrition-digestion.

Frequently Asked Questions

Sugary cereals can cause blood sugar spikes and may feed certain bacteria that contribute to inflammation, which can disrupt a sensitive digestive system. Low-sugar options are less likely to cause irritation.

Yes, Original Cheerios can be a good option. They are relatively bland and low in sugar. It's often recommended to eat them dry and in small portions to start.

When your stomach is upset, it's often best to avoid milk, as dairy can be difficult to digest and can worsen symptoms. Using water or a low-fat, lactose-free milk alternative is a gentler option.

Plain oatmeal cooked with water is a great choice. It contains soluble fiber that can help absorb fluid, which can be soothing, especially if you have diarrhea. Avoid pre-packaged, sugary flavored oatmeal.

Avoid high-fiber, sugary, and fatty cereals. This includes cereals with nuts, dried fruit, or large amounts of added sugar, as they can be difficult to digest and cause gas and bloating.

Not necessarily, but some gluten-free options are also low-fiber and bland, making them a good choice. If you have a known gluten sensitivity, choosing a certified gluten-free cereal like Rice Chex or Rice Krispies is recommended.

You should continue a bland diet, including gentle cereals, until your symptoms improve. This typically takes 1-3 days. Afterwards, you can gradually reintroduce other foods.