What Foods Settle a Sick Stomach? Your Guide to Gentle Relief

December 4, 2025 •

4 min read

While the traditional BRAT diet has been a go-to for generations, modern nutritional advice suggests a broader, more inclusive bland diet is often more beneficial for a sick stomach. When your gut is in distress, choosing the right foods can make a significant difference in your comfort and recovery.

Quick Summary

Learn which easy-to-digest foods and hydrating fluids can provide relief for an upset stomach. This guide covers bland diet essentials, herbal remedies like ginger and peppermint, and which items to avoid for faster recovery.

Key Points

Start Simple: Begin with bland, easy-to-digest foods like the staples of the BRAT diet to give your digestive system a rest.
Stay Hydrated: Focus on clear liquids like water, broths, and coconut water to replenish fluids and lost electrolytes from vomiting or diarrhea.
Try Natural Remedies: Ginger is effective for alleviating nausea, while peppermint can help with cramps and bloating.
Reintroduce Foods Gradually: Start with lean proteins and probiotic yogurt after initial symptoms subside, but do so slowly and in small amounts.
Avoid Irritants: Stay away from spicy, fatty, acidic, and high-sugar foods, as well as dairy (except for probiotic yogurt if tolerated).
Listen to Your Body: Pay close attention to what your body can tolerate and don't rush back to a normal diet too quickly to avoid a relapse of symptoms.

Navigating Your Diet with a Sick Stomach

When nausea, cramps, or diarrhea strike, the last thing you want to do is aggravate your digestive system. The key is to consume foods that are easy to digest, help firm up your stool, and replenish lost electrolytes and fluids. Starting with bland, simple options is the best course of action.

The Gentle Foundation: The BRAT Diet

Historically, many have turned to the BRAT diet to combat stomach issues, and for good reason. While no longer recommended for prolonged use due to its restrictive nature, the core foods provide a solid starting point for gentle eating:

Bananas: Gentle on the stomach and rich in potassium, which helps replenish lost electrolytes after vomiting or diarrhea. The pectin in bananas also helps bulk up stools.
White Rice: Plain, white rice is bland, low in fiber, and easy to digest. It helps to calm the digestive system.
Applesauce: Made from cooked apples, applesauce contains pectin, a soluble fiber that aids digestion and can help with diarrhea.
Plain Toast: Made from white bread, plain toast is a low-fat, low-fiber food that can help absorb stomach acids without causing irritation.

Broader Bland Diet Options

Moving beyond the basic BRAT foods, there are several other gentle options that can support your recovery and provide more nutrients:

Cooked Starches: Simple options like boiled potatoes (without butter or heavy seasonings), oatmeal, or plain crackers are easy on the stomach. They provide energy without stressing your digestive tract.
Lean Proteins: When your stomach feels ready for more substantial food, try introducing small amounts of lean, bland protein. Boiled or baked skinless chicken or turkey, or plain cooked egg whites are good choices.
Probiotic-Rich Foods: Plain, low-sugar yogurt with live cultures can help restore the balance of healthy gut bacteria, especially after an illness. Always test your tolerance with a small amount first, as dairy can be an irritant for some.

Hydration is Key

Staying hydrated is one of the most critical steps when dealing with a sick stomach, especially if you have been vomiting or have diarrhea.

Clear Broths: Warm chicken or vegetable broths are excellent for replenishing fluids and electrolytes without being heavy on the stomach.
Coconut Water: Naturally rich in electrolytes, coconut water is another great way to rehydrate and replenish potassium.
Weak Tea: Herbal teas like ginger and peppermint can be soothing. Avoid caffeinated teas.

Natural Remedies: Ginger and Peppermint

Two powerful natural remedies are particularly effective for alleviating nausea and other stomach ailments.

Ginger: Studies have shown that ginger is effective at alleviating nausea, whether from a stomach bug, motion sickness, or pregnancy. It has anti-inflammatory properties that calm the gastrointestinal tract. You can consume it as a tea made from fresh slices, in candies, or as a supplement.
Peppermint: Peppermint oil is known for its antispasmodic effects, which can help relax the muscles of the stomach and intestines, easing cramps, gas, and bloating. Peppermint tea is a simple and effective way to benefit from its soothing properties.

Comparison of Stomach-Soothing Foods


Food/Drink	Primary Benefit	Best For...
Bananas	Replenishing potassium & firming stool	Diarrhea, electrolyte loss
Ginger Tea	Alleviating nausea & reducing inflammation	Nausea, morning sickness
Peppermint Tea	Relaxing stomach muscles & reducing cramps	Bloating, gas, indigestion
Clear Broth	Hydration & electrolyte replenishment	Dehydration, general illness
Plain Yogurt	Restoring healthy gut bacteria	Post-illness recovery
Plain White Rice	Providing energy & binding stool	Diarrhea, easing into solids

Foods That Aggravate a Sick Stomach

Just as important as knowing what to eat is knowing what to avoid. These foods and drinks can irritate an already sensitive digestive system and should be avoided during recovery:

Spicy and Fatty Foods: Anything fried, greasy, or heavily spiced is hard to digest and can worsen nausea and irritation.
Dairy Products: Milk and most dairy can be difficult to digest due to lactose, and a stomach virus can cause a temporary deficiency of the lactase enzyme. Yogurt with live cultures might be an exception for some.
Caffeine and Alcohol: Both can cause dehydration and further irritate the stomach.
Acidic Foods: Citrus fruits, tomatoes, and other acidic items can increase stomach acidity and lead to reflux.
High-Sugar Foods and Drinks: Sodas, candy, and some juices can pull water into your intestines, potentially worsening diarrhea.

Finding Relief and Recovery

Recovering from a stomach illness is a process that requires patience and a gradual reintroduction of food. Start with small, frequent sips of clear fluids and slowly move toward a diet of bland, easy-to-digest foods like the BRAT diet staples and other items mentioned. Listen to your body and avoid anything that causes discomfort. This gentle approach will help you feel better and get back to your normal diet as quickly as possible. For more information on dietary management during gastrointestinal illness, visit the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

Clear broths, water, electrolyte drinks, and herbal teas like ginger or peppermint are the best choices for a sick stomach. They provide hydration and electrolytes without irritating your digestive system.

While the core foods (bananas, rice, applesauce, toast) are excellent for starting a bland diet, modern advice suggests expanding beyond the restrictive BRAT diet to include more nutrients as soon as possible for a faster recovery.

It is best to avoid milk and most dairy products as they can be difficult to digest when your gut is sensitive. Plain yogurt with live cultures might be tolerated later in recovery, but start with a small amount.

Avoid spicy, greasy, fatty, and high-sugar foods. Strong-smelling foods, caffeine, and alcohol can also worsen nausea and should be avoided.

Wait a few hours after vomiting before attempting to eat solid food. Start by taking small sips of clear fluids and, if tolerated, move to bland solids like toast or crackers.

Yes, ginger has well-documented anti-nausea properties and can be an effective remedy for a sick stomach. You can consume it as tea, in capsules, or in candies.

If you are unable to keep any fluids down for an extended period, you risk dehydration and should consult a doctor. Staying hydrated is the most crucial step during a stomach illness.