What do you eat for stomach cramps? A guide to soothing foods

October 20, 2025 •

4 min read

Approximately 70% of adults worldwide have a form of lactose intolerance that can contribute to digestive upset and stomach cramps. When a sudden, painful bout of abdominal cramping strikes, knowing what do you eat for stomach cramps is key to finding fast and effective relief.

Quick Summary

Foods for stomach cramps often include bland, low-fiber options like bananas, rice, and toast to help calm the digestive system. Hydration with clear fluids and herbal teas is also key, while avoiding spicy, fatty, and high-sugar foods is recommended to prevent further irritation.

Key Points

Start Bland: Begin with bland, low-fiber foods like those in the BRAT diet (bananas, rice, applesauce, toast) to give your digestive system a much-needed rest.
Hydrate, Hydrate, Hydrate: Sip on clear fluids like water, clear broth, or electrolyte drinks to prevent dehydration, which can be caused by vomiting or diarrhea.
Embrace Herbal Teas: Brew ginger, chamomile, or peppermint tea to help soothe nausea, relax stomach muscles, and reduce cramping naturally.
Go Easy on Fiber: Stick to cooked, low-fiber vegetables and lean proteins as you transition back to a normal diet, avoiding raw or high-fiber foods that can irritate the gut.
Restore Gut Health: Reintroduce probiotic-rich foods like plain yogurt or kefir after initial symptoms subside to help restore the balance of beneficial bacteria.
Avoid Common Irritants: Steer clear of spicy, fatty, fried, and highly acidic foods, as well as caffeine and alcohol, which can all worsen stomach cramps.

Understanding the Causes of Stomach Cramps

Stomach cramps can result from a variety of causes, from a simple case of indigestion to a more serious underlying condition. Understanding the root cause can help guide your nutritional choices for relief. Common culprits include viral or bacterial infections (like the stomach flu), foodborne illnesses, food intolerances (such as lactose intolerance), constipation, and stress. In many cases, the digestive system becomes irritated, and eating the wrong foods can exacerbate the problem. The goal is to provide your gut with easily digestible nutrients that won't trigger more spasms or inflammation.

The Soothing Solution: The BRAT Diet and Beyond

For decades, the BRAT diet has been a go-to recommendation for calming an upset stomach. The acronym stands for Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, bland, and starchy, which can help firm up loose stools and provide an energy source that is gentle on the digestive tract.

However, health experts now note that the BRAT diet is highly restrictive and lacks essential nutrients. It should be considered a short-term, temporary solution rather than a prolonged diet. As your symptoms begin to improve, you can gradually introduce other bland, low-fat foods to ensure you get a more balanced nutritional intake.

Expanding Your Bland Diet

As you recover, consider adding these other easily digestible foods to your diet:

Boiled or baked potatoes: A good source of energy that is easy to digest.
Plain crackers: Saltine crackers can help absorb stomach acids and are less likely to cause nausea.
Cooked cereals: Options like oatmeal or cream of wheat are low in fiber and gentle on the system.
Clear broths: Broths provide hydration and electrolytes, which are crucial if you have experienced vomiting or diarrhea.
Lean protein: Unseasoned, skinless chicken or turkey, as well as scrambled eggs, can provide protein without taxing the digestive system.

Herbs and Teas for Digestive Comfort

Certain herbs have natural properties that can help soothe an irritated gut. Drinking warm beverages with these herbs can provide gentle relief.

Ginger: This root has long been used to alleviate nausea and vomiting due to its anti-inflammatory effects. You can make ginger tea with fresh ginger or find all-natural ginger ale. Remember that many commercial ginger ales contain little actual ginger, so check the label.
Chamomile: Chamomile tea can act as an anti-inflammatory, helping to relax stomach muscles and reduce painful cramping.
Peppermint: The menthol in peppermint can act as a natural pain reliever by relaxing the muscles in the digestive tract, which can help with bloating, gas, and cramps. Peppermint oil capsules have shown particular promise for those with Irritable Bowel Syndrome (IBS).

The Role of Probiotics and Fiber

An upset stomach can be caused by an imbalance in your gut bacteria, known as dysbiosis. Probiotic-rich foods introduce beneficial bacteria to your gut, which can aid in recovery and long-term digestive health.

Yogurt and Kefir: Look for varieties with live, active cultures. They can help regulate bowel movements and restore healthy gut flora.
Soluble Fiber: Found in foods like bananas, oats, and lentils, soluble fiber absorbs water and can help regulate both diarrhea and constipation. It's a gentler option than insoluble fiber during a period of digestive distress.

Foods and Beverages to Avoid

Just as important as knowing what to eat is knowing what to avoid. These foods and drinks can worsen symptoms and cause further irritation.

Fatty and Fried Foods: These are difficult to digest and can trigger colon contractions, worsening cramping.
Spicy Foods: Excessive spice can irritate the stomach lining and cause more pain and indigestion.
Caffeine and Alcohol: Both can increase stomach acid production and irritate the gut, and caffeine can act as a laxative.
High-FODMAP Foods: For those with IBS or general digestive sensitivity, foods high in FODMAPs (fermentable carbs) can cause gas, bloating, and diarrhea. This includes some fruits (pears, mangoes), certain veggies (onions, garlic), and wheat.
High-Fiber Raw Vegetables: While healthy, raw, high-fiber vegetables can be difficult to digest and may cause bloating and cramps. Cook them until soft instead.
Citrus Fruits and Tomatoes: The high acidity can aggravate acid reflux and an irritated stomach lining.

A Comparison of Soothing vs. Irritating Foods


Feature	Soothing Foods	Irritating Foods
Best for Stomach Cramps	Bland, low-fat, low-fiber, and cooked starches.	Fatty, fried, spicy, high-sugar, and acidic options.
Examples of Foods	Bananas, white rice, applesauce, toast, cooked potatoes, plain chicken, oatmeal.	Fried chicken, french fries, spicy curries, citrus fruits, raw onions, broccoli.
Types of Beverages	Water, clear broth, herbal teas (ginger, chamomile).	Caffeinated sodas, coffee, alcohol, high-fructose juices.
Probiotic Inclusion	Yogurt with live cultures, kefir.	Full-fat dairy products (if sensitive), sugary yogurts.
Fiber Content	Low to moderate soluble fiber.	High insoluble fiber, especially when raw.
Effect on Digestion	Easy to digest, helps bind stools, replenishes electrolytes.	Harder to break down, can increase acidity and spasms.

Conclusion

When experiencing stomach cramps, the best course of action is to rest your digestive system by opting for bland, easy-to-digest foods and staying well-hydrated with clear liquids. The BRAT diet can provide initial relief, but a more varied bland diet with cooked vegetables, lean proteins, and probiotics is better for sustained recovery. Avoiding common irritants like spicy, fatty, and high-sugar foods is crucial for preventing further discomfort. While these dietary changes can help manage symptoms, persistent or severe stomach cramps should be evaluated by a healthcare provider to address any underlying medical issues. By listening to your body and making mindful dietary choices, you can effectively soothe a troubled gut.

To learn more about keeping your digestive system healthy, visit the Cleveland Clinic's guide on the topic: What Is the Digestive System?.

Frequently Asked Questions

The best foods are bland, low-fiber items that are easy to digest, such as bananas, plain white rice, toast, and applesauce. Broth and boiled potatoes are also excellent choices for providing gentle nutrition.

It is better to drink fresh ginger tea. Many commercial ginger ales contain high-fructose corn syrup and artificial flavors rather than real ginger, and the carbonation can cause bloating and gas. Real ginger, however, has proven anti-inflammatory benefits.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is considered a temporary solution for short-term relief, as it lacks vital nutrients. Experts now recommend expanding to a broader bland diet as soon as you can tolerate more variety.

For individuals with lactose intolerance, consuming dairy products like milk, cheese, and ice cream can cause gas, bloating, and cramps. Plain, low-fat yogurt with live cultures may be an exception for some people as it is easier to digest.

Clear fluids are best for hydration, especially if you have had vomiting or diarrhea. Sip water, clear broths, and electrolyte-replenishing drinks. Avoid caffeinated and carbonated beverages, as they can worsen irritation.

During an acute episode of stomach cramps, foods high in insoluble fiber, especially when raw, can be hard on the digestive system. It is best to stick to low-fiber options until symptoms improve.

If stomach cramps persist for more than a couple of days, are severe, or are accompanied by a fever, persistent vomiting, unexplained weight loss, or bloody stools, you should consult a doctor.