What foods soothe an upset stomach?

October 21, 2025 •

4 min read

According to Healthline, around 50% of adults experience nausea at some point each year. Knowing what foods soothe an upset stomach can provide crucial relief from common digestive discomforts like nausea, cramping, and bloating, helping you recover faster and feel more comfortable.

Quick Summary

Certain bland, easy-to-digest foods can help calm a troubled digestive system. Key options include the BRAT diet staples, ginger, plain broths, and probiotics, which aid recovery while minimizing irritation and discomfort.

Key Points

Start with Bland Foods: When your stomach is upset, opt for easy-to-digest, low-fiber foods like those in the BRAT diet (bananas, rice, applesauce, toast).
Embrace Ginger and Herbal Teas: Use ginger (tea) for nausea and peppermint or chamomile tea for cramping and relaxation, as they possess natural soothing properties.
Stay Hydrated: Drink plenty of clear fluids like water, broth, or electrolyte solutions in small sips throughout the day to prevent dehydration, especially if you're vomiting or have diarrhea.
Include Probiotics (Carefully): Plain yogurt or kefir with live cultures can help restore gut health, but avoid sugary varieties and dairy if you are lactose intolerant.
Avoid Trigger Foods: Steer clear of high-fat, fried, spicy, and high-sugar foods, as well as caffeine and alcohol, as they can further irritate your sensitive digestive system.
Eat Small, Frequent Meals: Instead of large, heavy meals, eat smaller portions more often to prevent overwhelming your digestive tract and worsening discomfort.

Gentle Foods for Immediate Relief

When your digestive system is distressed, the best approach is to stick to foods that are bland, low in fiber, and easy to digest. These foods help settle your stomach without putting extra strain on it. The most famous example of this is the BRAT diet, but there are many other options available.

The Power of the BRAT Diet

The BRAT diet is a classic go-to for a reason, as its components are well-tolerated by many during times of stomach upset. The acronym stands for:

Bananas: Easy to digest and rich in potassium, a crucial electrolyte that can be depleted by vomiting or diarrhea. They can also help replace lost nutrients.
Plain White Rice: A low-fiber, bland starch that helps bind loose stool, making it ideal for diarrhea. Avoid high-fiber brown rice, which can exacerbate symptoms.
Applesauce: A cooked, peeled fruit that is easier to digest than a raw apple. It provides calories and beneficial pectin, a type of soluble fiber.
White Toast: Simple carbohydrates that are gentle on the digestive system. Stick to plain white toast without butter, jam, or other toppings.

Expanding Beyond BRAT

While the BRAT diet is a great start, it is very restrictive and lacks essential nutrients, so it should only be followed temporarily. As you begin to feel better, you can incorporate other easy-to-digest foods:

Saltine Crackers: These are a favorite for nausea relief. Their blandness and simple nature help absorb stomach acid and provide quick energy without a strong smell.
Boiled Potatoes: A good source of carbohydrates and potassium. Boil or bake them plain without rich additions like butter or cream.
Plain Oatmeal: Soluble fiber in oatmeal can help regulate digestion. Ensure it's prepared simply with water, avoiding sugary additions.
Chicken Breast: Skinless and boneless chicken breast is a source of lean protein that is easy to digest when baked or broiled. Avoid fatty, fried, or spicy preparation methods.

Natural Remedies and Soothing Beverages

Beyond solid foods, certain drinks and herbal remedies can provide significant relief from stomach discomfort, particularly nausea and cramps.

The Anti-Nausea Effect of Ginger

Ginger root is a well-known remedy for nausea and vomiting, backed by centuries of traditional use. Its active compounds, like gingerol and shogaol, have anti-inflammatory and anti-nausea effects. The best way to consume it for an upset stomach is through tea:

Ginger Tea: Steep grated fresh ginger or a store-bought ginger tea bag in hot water. Sip slowly. Be wary of commercial ginger ales, as many contain artificial flavors and high sugar content rather than real ginger.

Herbal Teas for Digestive Comfort

Peppermint Tea: Peppermint has long been used to soothe digestive issues. Peppermint oil can help relax the muscles of the stomach, alleviating cramping and pain. Note that peppermint can worsen heartburn for some individuals.
Chamomile Tea: This herbal tea has anti-inflammatory properties that can help soothe an inflamed stomach lining. It can also assist in relaxing the digestive muscles.

The Importance of Probiotics

Probiotics are beneficial bacteria that can help restore a healthy balance to your gut microbiome, which can be disrupted by illness or antibiotics. Plain, low-sugar yogurt or kefir with live active cultures are good options. Always check labels to avoid high-sugar versions that can irritate your stomach further.

Comparison of Soothing vs. Trigger Foods

It's important to know not only what to eat but also what to avoid. Here is a table comparing common food choices when dealing with an upset stomach.


Soothing Foods	Irritating Trigger Foods
Plain white rice, toast, crackers	Whole grains (brown rice, whole wheat bread)
Bananas, applesauce, melons	High-fiber fruits (berries, oranges, pineapple)
Boiled potatoes, carrots	Raw vegetables (broccoli, cabbage, onions)
Lean protein (baked chicken, fish, eggs)	Fatty, fried, or greasy foods (fast food, sausage)
Clear broths, herbal tea	Caffeine, alcohol, high-sugar drinks
Plain yogurt with probiotics	Most dairy products (if lactose intolerant)
Ginger (tea)	Spicy foods

Staying Hydrated and What to Avoid

Proper hydration is critical, especially if you have been vomiting or experiencing diarrhea. Dehydration can worsen symptoms and hinder recovery.

Replenishing Lost Fluids

Water: Plain water is always the best choice. Sip it slowly throughout the day rather than drinking large amounts at once.
Broths: Clear broths, like chicken or vegetable, replace fluids and provide essential electrolytes like sodium and potassium.
Oral Rehydration Solutions: For significant fluid loss, solutions like Pedialyte or sports drinks with lower sugar content can help restore electrolytes more effectively than sugary beverages.

Foods to Steer Clear Of

Some foods can actively make a stomach ache worse and should be avoided until you are fully recovered:

Spicy Foods: Hot spices can irritate the stomach lining and trigger acid reflux.
Greasy and Fried Foods: High fat content slows down digestion and can cause bloating, gas, and diarrhea.
High-Fiber Foods: While generally healthy, excessive insoluble fiber from foods like beans, lentils, and raw vegetables can be too difficult for a sensitive stomach to process.
Dairy Products: For those who are lactose intolerant, dairy can cause significant digestive distress.
Caffeine and Alcohol: These can stimulate acid production and irritate the digestive system, worsening symptoms.
Sugary Foods and Drinks: Excess sugar can disrupt the gut bacteria and act as a laxative for some people.

Conclusion: Listen to Your Body

Finding what foods soothe an upset stomach is a personal journey, and paying attention to your body's signals is key. Start with bland, gentle foods like those found in the BRAT diet, focusing on hydration and small, frequent meals. Incorporate natural remedies like ginger or herbal teas as needed. Remember that this approach is temporary; once you feel better, you can slowly reintroduce other foods. However, if your symptoms persist for more than a couple of days, or if they are severe, it is crucial to consult a healthcare provider to address any underlying issues. For more information on easy-to-digest foods and sensitive stomachs, visit the reliable resources cited in this article.

Frequently Asked Questions

Most commercial ginger ales contain very little, if any, real ginger and are high in sugar, which can actually worsen stomach problems. A better option is to sip on warm ginger tea made from fresh or dried ginger root.

Yes, plain yogurt with live, active cultures can help by introducing beneficial probiotics to restore gut bacteria. However, avoid sugary or flavored yogurts. If you are lactose intolerant, you should avoid dairy altogether.

The BRAT diet is a regimen of bland, easy-to-digest foods: bananas, rice, applesauce, and toast. These low-fiber foods help to settle the stomach and firm up stool, and are useful for temporary relief from issues like diarrhea.

It is often wise to avoid most dairy products, like milk and cheese, as they can be difficult to digest and may cause bloating and cramps, especially for those with lactose intolerance.

Yes, plain, cooked eggs such as scrambled or boiled eggs are a good source of easily digestible protein and nutrients. They are a great addition once your stomach can tolerate bland solid foods.

High-fat and fried foods are difficult for the body to digest. They slow down the digestive process, which can cause or worsen symptoms like bloating, gas, and general discomfort.

The bland diet is intended for short-term use, typically for one to three days, until symptoms improve. Prolonged use can lead to nutritional deficiencies. You should gradually reintroduce other foods as you feel better.