An upset stomach, accompanied by nausea, bloating, or diarrhea, is a common ailment that can make a person feel unwell. Consuming small, bland foods can help settle the stomach and replenish lost electrolytes. Crackers are often a go-to remedy, but knowing which ones are best can accelerate recovery.
The Crackers That Calm Your Gut
When the digestive system is sensitive, the best crackers are those that are simple, low in fiber, and free from heavy seasonings. The key is to provide a gentle source of carbohydrates that can absorb stomach acid without causing further irritation.
Saltine Crackers
Saltines are a common choice for soothing an upset stomach. Their bland taste and dry texture make them easy to keep down, even when dealing with nausea.
- How they help: The plain starch helps to absorb excess gastric acid, while the salt replenishes lost electrolytes, especially important after vomiting or diarrhea.
- Tips for eating: Try nibbling on a few crackers as soon as you wake up if you experience morning sickness. Pair them with a little broth to stay hydrated.
Oyster Crackers
For those who find saltines too large or difficult to eat when nauseous, oyster crackers are an excellent alternative. Their small, bite-sized shape can feel less intimidating when appetite is low.
- How they help: Like saltines, these are very plain, starchy, and mild-tasting, making them easy to digest.
- Tips for eating: Oyster crackers are a perfect addition to clear broth or low-fat chicken soup, helping to add substance without overwhelming the stomach.
Water Biscuits
Another safe, simple option is the water biscuit. These are traditionally made with just flour and water, offering a very neutral flavor profile.
- How they help: Their lack of fat, sugar, or added seasonings makes them extremely gentle on a delicate digestive system.
- Considerations: Check the ingredients, as some brands may add extra components. Stick to the most basic, traditional water biscuits.
Crackers with Added Digestive Benefits
For some individuals, specific ingredients can offer additional relief, particularly for nausea.
Ginger Crackers
Known for its anti-nausea properties, ginger can be a powerful ally for an upset stomach. Some crackers include ginger as a primary flavor, providing a comforting, aromatic option.
- How they help: Ginger contains compounds like gingerol, which has been shown to reduce symptoms of nausea and vomiting.
- Caution: Be mindful of added sugars. Opt for low-sugar or naturally sweetened versions, as too much sugar can sometimes worsen stomach issues.
Gluten-Free and Low-FODMAP Crackers
For those with celiac disease, gluten sensitivity, or irritable bowel syndrome (IBS), selecting the right cracker is crucial. Options are available that cater to these specific dietary needs.
- Gluten-Free Rice Crackers: Made from white rice flour, these crackers are a low-fiber and gentle option. They can be a core component of a gluten-free BRAT diet approach.
- Low-FODMAP Options: Some brands offer crackers made with alternative flours like rice flour and oats, which are suitable for a low-FODMAP diet that minimizes fermentable carbohydrates.
Comparison of Crackers for Upset Stomach
| Cracker Type | Best For | Key Benefits | Things to Consider |
|---|---|---|---|
| Saltine | Nausea, replenishing electrolytes | Bland, starchy, salty, readily available | High sodium in some brands; eat in moderation. |
| Oyster | Nausea, low appetite | Small, easy to eat, mild taste | Can be high in sodium; pair with broth. |
| Water Biscuit | General sensitivity | Very plain, low-fat, simple ingredients | Check for additional seasonings; may be too bland for some. |
| Ginger | Nausea, motion sickness | Soothing, anti-nausea properties | Look for low-sugar varieties to avoid irritating the stomach. |
| Gluten-Free Rice | Celiac, gluten sensitivity | Easy to digest, low-fiber, safe alternative | Texture may differ from traditional wheat crackers. |
What to Avoid in Crackers
When the stomach is upset, just as important as what should be eaten is what should be avoided. Stay away from crackers with the following characteristics to prevent worsening symptoms:
- High Fiber: While fiber is generally healthy, high-fiber whole grain crackers can be difficult for an inflamed or sensitive stomach to digest.
- High Fat or Oil: Heavy, fatty crackers can delay stomach emptying and exacerbate nausea.
- Strong Seasonings: Crackers coated in strong herbs, spices, or cheese can be irritating to the digestive tract.
- Added Sugars: Sweet crackers can worsen nausea and should be avoided.
Conclusion
Plain saltines, oyster crackers, and water biscuits are best for managing an upset stomach. They offer a bland, easy-to-digest source of carbohydrates that can absorb stomach acid and help settle the digestive system. If nausea is the primary issue, a low-sugar ginger cracker can provide additional relief. Start with a few crackers and listen to the body, introducing other bland foods like broth or applesauce as tolerated.
Note: If symptoms persist or are severe, consult a healthcare professional. For more information on recovering from digestive issues, see the article on what to eat when you have diarrhea.
