What fruit calms your stomach? A guide to soothing digestion naturally

November 4, 2025 •

4 min read

According to research, bland, low-fiber foods are most suitable for a sensitive digestive system. Knowing what fruit calms your stomach can be a powerful tool for managing common issues like nausea, diarrhea, and bloating through simple dietary choices.

Quick Summary

This guide examines several fruits known to soothe an upset stomach, focusing on their unique properties such as pectin, digestive enzymes, and low acidity. It explains how these fruits can aid recovery from issues like indigestion, bloating, and diarrhea by promoting smoother digestion.

Key Points

Bananas are a primary choice: Their low acidity, high potassium content, and natural antacid properties make them highly effective for soothing upset stomachs, especially those with diarrhea.
Papaya is excellent for bloating: The enzyme papain assists in breaking down proteins, which can significantly reduce bloating and aid overall digestion.
Applesauce helps regulate bowel movements: The high pectin content, a soluble fiber, helps to firm up stools during diarrhea and adds bulk during constipation.
Ginger is an established remedy for nausea: Though not a fruit, ginger is proven to ease nausea and promote efficient digestion by speeding up stomach emptying.
Avoid high-acid fruits during recovery: Citrus fruits, tomatoes, and some berries can be irritating to a sensitive stomach and should be avoided when feeling unwell.
The BRAT diet is a good starting point: Following the BRAT diet (Bananas, Rice, Applesauce, Toast) offers a bland, easily digestible food plan for initial recovery from stomach distress.

Understanding Why Certain Fruits Soothe Your Stomach

When digestive distress strikes, the right food choices can make a significant difference. Certain fruits are celebrated for their gentle nature, high water content, and beneficial components like soluble fiber and digestive enzymes that work to calm the gastrointestinal tract. Unlike high-acid or very fibrous options, these fruits are easy to digest, helping to restore comfort and stability without causing further irritation.

Bananas: The Gentle Go-To

Bananas are a cornerstone of the BRAT diet (Bananas, Rice, Applesauce, Toast), a regimen traditionally recommended for upset stomachs. Their appeal lies in their blandness, which makes them easy on the digestive tract. But bananas offer more than just low acidity. They have a natural antacid effect that can help relieve indigestion and heartburn. They also promote the production of mucus, which creates a protective barrier against stomach acids. Rich in potassium, bananas help replenish electrolytes lost during bouts of vomiting or diarrhea, a crucial part of recovery.

Papaya: The Enzyme Powerhouse

This tropical fruit contains a powerful digestive enzyme called papain. Papain helps break down protein fibers, aiding the body's natural digestive process. This can be particularly beneficial for relieving symptoms of indigestion, such as bloating and constipation. In fact, papaya concentrate has been shown to reduce both constipation and bloating in adults with chronic digestive issues. Papain also has anti-inflammatory properties that can soothe an irritated gastrointestinal lining.

Applesauce: The Pectin-Rich Binder

Just like bananas, applesauce is a key component of the BRAT diet. While whole apples can be harder to digest, particularly the skin, applesauce offers a gentle, cooked form of the fruit. Apples are a rich source of pectin, a soluble fiber that absorbs water in the digestive tract. Pectin helps add bulk to stool, making it effective for both diarrhea and constipation. It also acts as a prebiotic, feeding the good bacteria in your gut and promoting a healthy gut microbiome.

Pineapple: The Anti-Inflammatory Aid

Pineapple contains the enzyme bromelain, known for its anti-inflammatory properties. Bromelain aids in breaking down proteins, which supports digestion and nutrient absorption. While fresh pineapple is the best source of bromelain (the enzyme is destroyed by heat), it should be consumed in moderation by those with sensitive stomachs due to its acidity. For those who can tolerate it, the enzyme can assist with bloating and gas by breaking down food more efficiently.

Soothing Fruits Comparison


Fruit	Primary Benefit for Upset Stomach	Why It Works	Best Form to Consume
Bananas	Soothes indigestion and balances electrolytes	Contains natural antacids and potassium; easy to digest	Ripe and fresh
Papaya	Aids protein digestion; reduces bloating	Rich in the enzyme papain	Fresh, ripe papaya
Applesauce	Regulates bowel movements (diarrhea and constipation)	High in soluble fiber (pectin)	Unsweetened applesauce
Pineapple	Reduces inflammation and aids protein digestion	Contains the enzyme bromelain	Fresh pineapple, in moderation
Green Bananas	Helps stop diarrhea	Contains resistant starch, which helps firm up stools	Cooked green bananas

The Role of Ginger (A Non-Fruit Stomach Soother)

While not a fruit, ginger is one of the most well-documented natural remedies for digestive issues, particularly nausea. The bioactive compound gingerol encourages efficient digestion by speeding up stomach emptying, which helps relieve nausea. It can be consumed in various forms, including fresh ginger steeped in hot water as a tea, or as supplements.

A Strategy for Recovery

When you're dealing with an upset stomach, a phased approach to reintroducing food can prevent a relapse of symptoms. Start by hydrating with clear liquids like water, diluted apple juice, and broth. After your stomach settles, incorporate bland, easy-to-digest foods. The BRAT diet serves as an excellent starting point, adding the low-fiber fruits discussed above.

Here is a simple progression:

Initial Phase (after vomiting stops): Sip clear liquids like water, weak tea (peppermint or ginger), and clear broth.
Second Phase (gradual reintroduction): Introduce bland foods like bananas, unsweetened applesauce, and white rice.
Third Phase (expanding your diet): Slowly add other mild fruits like ripe papaya or cooked, peeled peaches. Avoid high-acid citrus fruits, fatty foods, and spicy foods.

It's important to listen to your body and reintroduce foods slowly to see what you can tolerate. For persistent or severe symptoms, always consult a healthcare professional. For more information on general nutrition and dietary guidelines, see the National Institutes of Health (NIH) website.

Key Takeaways

Bananas are a top choice: They provide electrolytes and have a gentle, low-acid, and natural antacid effect that soothes indigestion and diarrhea.
Papaya offers enzyme power: The papain enzyme aids protein digestion and can reduce bloating and constipation.
Applesauce is rich in pectin: This soluble fiber helps regulate bowel movements and can firm up stools during diarrhea.
Ginger combats nausea: While not a fruit, ginger is highly effective at reducing nausea by promoting efficient stomach emptying.
Avoid certain fruits initially: When your stomach is sensitive, avoid high-acid fruits like citrus, tomatoes, and berries, which can exacerbate symptoms.

Conclusion

For those seeking a dietary solution to calm an upset stomach, several fruits provide natural relief through their unique nutritional profiles. Bananas, papaya, and applesauce are standouts, offering blandness, natural enzymes, and fiber that promote healing and stability in the digestive tract. By strategically incorporating these fruits and avoiding more irritating options, individuals can support their body’s recovery and return to a regular diet more smoothly. While these fruits can offer significant comfort, it is essential to consult a doctor for persistent or severe symptoms, as a healthy diet is just one part of a comprehensive approach to digestive wellness.

Frequently Asked Questions

For diarrhea, cooked green (unripe) bananas are more effective due to their high content of resistant starch, which helps firm up stools. However, for general soothing and to avoid constipation, ripe bananas are the preferred choice as they are easier to digest.

Pineapple contains the digestive enzyme bromelain, which can be beneficial. However, it is also highly acidic, so it's best consumed in moderation by individuals with sensitive stomachs to avoid potential heartburn. Fresh pineapple is best, as the enzyme is lost in canned versions.

Clear, diluted fruit juices like apple juice can help rehydrate, but they are not the best choice in large quantities. High-sugar juices can sometimes worsen diarrhea, and high-acid citrus juices can irritate a sensitive stomach.

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It is a bland-food diet that is still often recommended for short-term recovery from stomach issues like diarrhea and nausea because the foods are easy to digest. However, it is not a long-term solution due to its restrictive nature.

Papaya contains the enzyme papain, which helps break down proteins and can improve overall digestive function. This can lead to a reduction in symptoms like bloating and gas, particularly for those with chronic indigestion.

For a sensitive stomach, soluble fiber is generally best. It dissolves in water to form a gel-like substance that aids digestion without irritation. Sources include bananas and applesauce.

Citrus fruits like oranges, lemons, and grapefruits are highly acidic. When your stomach is already sensitive, this acidity can trigger or worsen heartburn, acid reflux, and general abdominal pain.