What Fruit Is Best For An Upset Stomach? A Guide To Soothing Foods

October 13, 2025 •

4 min read

In times of stomach distress, choosing the right foods can provide significant comfort, with experts often recommending bland, easy-to-digest options. Focusing on specific fruits can be a natural and effective approach to finding relief. So, what fruit is best for an upset stomach, and which ones should you temporarily avoid?

Quick Summary

Bland, easy-to-digest fruits such as bananas, applesauce, and papaya are recommended for an upset stomach, offering relief through gentle fiber and digestive enzymes. Certain high-fiber or acidic fruits should be avoided to prevent irritation.

Key Points

Bananas Are Best: They are easy to digest, rich in potassium, and have a natural antacid effect that can soothe an irritated stomach lining.
Applesauce Soothes: Cooked applesauce contains pectin, a soluble fiber that adds bulk to stools and aids in controlling diarrhea.
Papaya Aids Digestion: This fruit contains papain, a digestive enzyme that helps break down proteins and reduces bloating and indigestion.
Avoid High-Fiber Raw Fruits Initially: Tough, raw fruits can be hard to digest and may worsen symptoms like diarrhea due to their high insoluble fiber content.
Steer Clear of Acidic Fruits: Citrus fruits, like oranges and grapefruits, are highly acidic and can irritate a sensitive stomach or worsen acid reflux.
Prioritize Hydration: Alongside soothing fruits, remember to stay hydrated with gentle fluids like water, coconut water, or diluted apple juice.
Know When to Seek Medical Help: If symptoms are severe, persistent, or accompanied by fever or blood, it's essential to consult a doctor.

The Top Fruits for Soothing an Upset Stomach

When your stomach feels unsettled, the key is to choose fruits that are low in fiber and easy for your digestive system to process. These fruits can provide essential nutrients and hydration without causing further irritation.

Bananas: The Gentle Go-To

Bananas are a cornerstone of the BRAT (Bananas, Rice, Applesauce, Toast) diet for a reason: they are easily digestible and provide a powerful boost of potassium, an electrolyte often lost during bouts of vomiting or diarrhea. Beyond their soft texture, bananas also offer a natural antacid effect and stimulate the production of mucus, which creates a protective barrier for the stomach lining. This makes them an excellent choice for relieving symptoms of indigestion and heartburn.

Applesauce: The Pectin Powerhouse

Apples, when cooked and pureed into applesauce, are another excellent option. Cooking the fruit breaks down its tough fibers, making it gentler on the stomach. Applesauce is rich in pectin, a type of soluble fiber that helps absorb excess water in the intestines and adds bulk to the stool, which can be highly effective in managing diarrhea. Opt for plain, unsweetened applesauce to avoid unnecessary sugar that could worsen symptoms.

Papaya: The Enzyme Helper

Papaya is a tropical fruit that contains powerful digestive enzymes, most notably papain. This enzyme helps break down proteins, aiding in overall digestion and easing indigestion. Papaya also has anti-inflammatory properties and can help with constipation and bloating. For maximum digestive benefits, consume ripe papaya, as green bananas have high levels of resistant starch that are not as effective for general stomach upset.

Fruits to Approach with Caution

While many fruits offer relief, some can exacerbate stomach issues, especially when symptoms include diarrhea or acid reflux.

High-Fiber Raw Fruits: Raw fruits like berries or high-fiber apples can be difficult for a sensitive stomach to digest. The tough, insoluble fiber can worsen diarrhea-related symptoms.
Acidic Citrus Fruits: Oranges, lemons, and grapefruits are highly acidic and can increase stomach acid, which may worsen indigestion or acid reflux.
Fruits with Seeds: Berries with lots of small seeds, like raspberries and blackberries, can be tough on the digestive system when it's already sensitive.

Comparison Table: Soothing vs. Irritating Fruits


Fruit	Benefit for Upset Stomach	Why it's Soothing	Best For
Bananas	Provides potassium, neutralizes acid	Low-fiber, soft, binding, and antacid properties	Diarrhea, indigestion, and general nausea
Applesauce	Contains pectin, adds bulk to stool	Cooked, soft, and rich in soluble fiber	Diarrhea and digestive regulation
Papaya	Contains digestive enzymes (papain)	Aids protein breakdown, anti-inflammatory	Indigestion, bloating, and constipation
Citrus (e.g., Oranges)	Provides hydration	High acidity can be irritating to the stomach	When stomach is fully recovered; not for active upset
Raw Berries (e.g., Raspberries)	Rich in antioxidants and fiber	High fiber and small seeds can be difficult to digest	When stomach is fully recovered; can worsen diarrhea

Simple Preparations for Maximum Relief

When consuming fruit for an upset stomach, preparation matters. Mashing, cooking, or blending fruits can break down fibers and make them even easier to digest. Consider these ideas:

Mashed Banana: A simple mashed banana is a classic for a reason. It's gentle and filling.
Plain Applesauce: Stick to unsweetened applesauce to avoid added sugars that can feed bad gut bacteria.
Papaya Smoothie: Blend ripe papaya with a gentle liquid like coconut water for a soothing, hydrating smoothie.

Hydration Is Key

When dealing with an upset stomach, particularly one accompanied by vomiting or diarrhea, staying hydrated is paramount. Certain fruits can aid in this process by providing both fluid and electrolytes. Coconut water is a fantastic example, as it contains electrolytes that help replenish what is lost during illness. Sipping on apple juice, diluted with water, can also be beneficial, providing a gentle source of liquid and sugars for energy.

Conclusion

While the best fruit for an upset stomach depends on individual tolerance and symptoms, bananas and applesauce consistently prove to be excellent, gentle choices due to their low fiber content and soothing properties. Bananas replenish lost electrolytes, while applesauce provides pectin to firm stools. Papaya offers helpful digestive enzymes. By choosing bland, easy-to-digest fruits and avoiding more acidic or fibrous options, you can effectively use natural remedies to aid your recovery. For persistent, severe, or unexplained symptoms, always consult with a healthcare professional to rule out more serious conditions.

Recipe: Simple Soothing Fruit Mash

Ingredients:
- 1 ripe banana, mashed
- 1/2 cup unsweetened applesauce
- 1/2 cup ripe papaya, mashed
Instructions:
- Combine all mashed fruits in a small bowl.
- Gently mix until well combined.
- Consume in small portions to ease your stomach and provide gentle nutrients.

Frequently Asked Questions

The BRAT diet (Bananas, Rice, Applesauce, Toast) is now considered too restrictive for extended use, as it lacks a sufficient variety of nutrients. Modern medical advice favors a more balanced, bland diet that can be expanded more quickly.

Yes, but stick to gentle, clear juices like apple juice and dilute it with water. Avoid sugary or acidic juices, as these can be irritating. Electrolyte drinks or coconut water are also good options for hydration.

Bananas contain soluble fiber, which forms a gel-like substance in the digestive tract. This helps to absorb excess fluid and firm up loose stools, providing relief from diarrhea.

For an upset stomach, cooked or mashed fruit is generally better. Cooking breaks down tough fibers, making the fruit softer and easier to digest. Examples include applesauce and mashed bananas.

Yes, melons and avocados are typically well-tolerated. Melons have high water content, aiding hydration, while avocados provide healthy fats and are gentle on the digestive system.

Papaya contains papain and chymopapain, enzymes that help break down proteins and soothe the stomach by promoting a healthy, acidic environment. This can ease feelings of indigestion and bloating.

You should seek medical attention if your upset stomach is accompanied by severe pain, high fever, bloody stools, persistent vomiting, or lasts for more than a few days.