What is a good light dinner for an upset stomach?

October 1, 2025 •

5 min read

According to Healthline, choosing a bland diet that includes low-fiber, soft foods can help soothe symptoms of digestive distress. When searching for what is a good light dinner for an upset stomach, the focus should be on gentle, easily digestible meals that provide nourishment without irritation.

Quick Summary

Selecting a light dinner composed of bland, low-fat, and easily digestible foods can alleviate upset stomach discomfort. This approach gives your digestive system a break, helping to reduce nausea, gas, and pain. Ideal choices include plain rice, cooked vegetables, and lean proteins, while avoiding spicy, greasy, or high-fiber meals is crucial for a restful night.

Key Points

Embrace the Bland Diet: Focus on simple, low-fiber, and low-fat foods like plain white rice, toast, and boiled chicken to give your digestive system a much-needed rest.
Choose Lean Proteins: Opt for skinless baked chicken, poached fish, or scrambled eggs for protein, as these are easy to digest and less likely to cause irritation.
Cook Your Vegetables: Steamed or boiled, peeled carrots and green beans are preferable to raw vegetables, which contain high fiber that can be hard on a sensitive stomach.
Stay Hydrated with Gentle Fluids: Sip on clear broths, water, or herbal teas like ginger or chamomile to prevent dehydration and soothe nausea.
Avoid Irritants: Steer clear of high-fat, fried, spicy, and acidic foods, as well as high-fiber whole grains and most dairy products.
Use Probiotics Judiciously: Plain, unsweetened yogurt or kefir with live cultures can help restore good gut bacteria, but avoid sugary or flavored varieties.

The Principles of Eating for an Upset Stomach

When your stomach is feeling sensitive, your digestive system is often working overtime or has become irritated. This can be caused by a variety of factors, including a virus, food intolerance, or simple indigestion. The goal of a light dinner is to provide necessary energy and nutrients without overwhelming or further inflaming the gut. The core principle is to stick to foods that are soft, low in fiber, and mildly seasoned. This approach, often referred to as a bland diet, provides relief by reducing the amount of work the digestive system must do.

Building a Gentle Dinner: Recommended Components

Creating a stomach-friendly dinner involves selecting simple ingredients and preparing them in a gentle way, such as baking, boiling, or steaming. Avoiding fat and heavy seasonings is paramount. Here are the key components to include:

Starchy Carbohydrates: Simple carbohydrates are easy to digest and can help absorb excess stomach acid. Plain white rice is a staple for a reason; its low fiber content and blandness make it a safe option. Plain white toast is also effective, as the toasting process breaks down carbohydrates, making them gentler on the digestive system than regular bread. Boiled and peeled potatoes provide energy and are easy to metabolize.
Lean Proteins: Your body still needs protein for repair and energy, but it's important to choose sources that are low in fat. Skinless, baked or broiled chicken or turkey breast is an excellent option. Poached or baked fish, such as cod or salmon, is also a good source of lean protein and omega-3 fatty acids, which can help reduce inflammation. Well-cooked eggs, prepared scrambled or poached, are another mild, protein-rich choice.
Cooked Vegetables: Raw vegetables and those high in fiber can be hard to digest and cause gas, so opt for well-cooked alternatives. Peeled and boiled carrots, boiled green beans, and mashed squash or pumpkin are soft and gentle on the stomach.
Soothing Fluids: Staying hydrated is crucial, especially if you've experienced vomiting or diarrhea. Clear broths, such as a low-sodium chicken or vegetable broth, can help replenish fluids and electrolytes without irritating the stomach. Herbal teas like ginger, chamomile, or peppermint are also known for their anti-nausea and calming properties.
Probiotics: In some cases, restoring the balance of good bacteria in the gut can help. Plain, unsweetened yogurt with live cultures can aid digestion. Kefir is another cultured dairy product that can provide probiotic benefits.

Sample Light Dinner Ideas

Chicken and Rice Soup: A simple, homemade chicken and rice soup is a classic remedy for digestive upset. Use a clear, low-sodium broth, add cooked white rice, and shredded, skinless chicken breast. Ensure the chicken is boiled or baked and not fried. You can add peeled and finely chopped carrots for extra nutrients.
Baked Cod with Steamed Carrots: Bake a fillet of cod with a pinch of salt and a small squeeze of lemon. Serve alongside steamed and peeled carrots. The combination is easy to digest and offers a balanced meal of protein and vitamins.
Plain Scrambled Eggs with White Toast: Cook eggs simply with a tiny amount of water or a low-fat milk alternative instead of heavy cream or butter. Serve with plain white toast to keep it gentle on the stomach.

Foods to Avoid When Your Stomach is Unsettled

Just as important as what you eat is what you avoid. Certain foods can trigger or worsen digestive distress by increasing acid production, slowing down digestion, or causing gas and bloating. Stay away from these for a few days until your symptoms subside:

High-Fat and Fried Foods: Greasy foods, such as fried chicken, french fries, and fatty meats, are notoriously difficult to digest and can lead to heartburn and nausea.
Spicy Foods and Strong Seasonings: Foods seasoned with hot peppers, excess garlic, or other strong spices can irritate the stomach lining.
High-Fiber Foods and Whole Grains: While fiber is normally healthy, when your digestive system is sensitive, it can be too much to handle. This includes whole-grain products like brown rice and certain raw vegetables.
Dairy Products (Except Some Probiotics): Some dairy, especially full-fat varieties, can be hard to digest due to lactose. Stick to plain yogurt with live cultures if tolerated and avoid milk, cheese, and ice cream.
Acidic Foods and Beverages: Citrus fruits (oranges, lemons), tomatoes, and products like tomato sauce can increase stomach acid. Carbonated drinks and alcohol can also trigger reflux and irritation.

Bland vs. Fiber-Rich Diets for Digestive Health


Feature	Bland Diet (for Upset Stomach)	Fiber-Rich Diet (for Long-Term Health)
Primary Goal	To rest and soothe the digestive system, provide gentle nutrition, and reduce symptoms.	To promote long-term digestive regularity, support gut bacteria, and manage overall health.
Food Types	Soft, low-fiber, low-fat foods. Plain, unseasoned preparations.	A wide variety of whole grains, fruits, vegetables, nuts, and seeds. Can be heavily seasoned.
Typical Duration	Short-term, usually 1-3 days or until symptoms improve.	Long-term, part of a balanced daily diet.
Effect on Stool	Can help firm up loose stools due to low fiber content.	Adds bulk to stool and promotes regular bowel movements.
Key Food Examples	White rice, plain toast, boiled chicken, applesauce, bananas, clear broth.	Brown rice, whole-wheat bread, nuts, legumes, broccoli, raw vegetables.
Nutrient Density	Lower in vitamins, minerals, and overall nutritional content due to its restrictive nature.	High in essential nutrients, supporting overall health and gut flora.

Conclusion: Navigating Your Digestive Recovery

Knowing what is a good light dinner for an upset stomach is an important first step toward feeling better. By focusing on bland, easily digestible foods like plain rice, lean protein, and cooked vegetables, you can give your system the rest it needs to recover. Remember to stay well-hydrated with water, broth, or herbal tea, and avoid common irritants like spicy, fatty, and acidic foods. This bland approach is meant for short-term relief, and as you feel better, you should gradually reintroduce a more varied, fiber-rich diet to promote long-term gut health. If your symptoms persist, worsen, or are accompanied by fever, it is always best to consult a healthcare provider. Listening to your body and providing it with gentle nourishment is the key to a speedy and comfortable recovery. For more information on easy-to-digest foods, see this Healthline article.

Frequently Asked Questions

A low-fiber diet is recommended because fiber, while generally healthy, is difficult to digest and can increase bowel movements and gas, which exacerbates symptoms like diarrhea and bloating in an already sensitive digestive system.

It is generally advised to avoid most dairy products, including milk, as the lactose can be difficult to digest and may cause further discomfort. Plain yogurt with live cultures may be tolerated as it contains probiotics.

True ginger, found in herbal tea or fresh ginger, can effectively help with nausea and indigestion. However, many commercial ginger ales contain artificial flavorings and high sugar, which can further irritate the stomach. It's best to check the ingredients or opt for real ginger tea instead.

A bland diet is typically a short-term solution, recommended for 1-3 days, or until symptoms improve. As you feel better, you should gradually reintroduce other foods, focusing on healthy, fiber-rich options for long-term health.

If your appetite is low, focus on small, frequent meals throughout the day rather than large ones. Continue to prioritize easy-to-digest foods and fluids to maintain hydration and energy levels.

Yes, bananas are highly recommended. They are soft, easy to digest, and rich in potassium, an electrolyte often lost during bouts of vomiting or diarrhea. Their soluble fiber also helps to firm up stools.

You should avoid alcoholic beverages, caffeinated drinks like coffee, and carbonated sodas. These can all irritate the stomach lining, increase acid production, or cause bloating.

If you experience symptoms like a high fever (102°F or higher), blood in your stool, signs of severe dehydration, or if your symptoms persist for more than a couple of days, it is wise to consult a doctor.