What is best to eat if you have a bad stomach?

November 21, 2025 •

4 min read

According to the Cleveland Clinic, the BRAT diet is often recommended for people recovering from stomach issues. Knowing what is best to eat if you have a bad stomach is crucial for a speedy recovery and to avoid further irritation.

Quick Summary

This article outlines the best foods and drinks to consume when you have a bad stomach, focusing on bland, easy-to-digest options like the BRAT diet, ginger, and hydration. It also details which foods and drinks to avoid to prevent worsening symptoms.

Key Points

Start with the BRAT Diet: Begin with bananas, rice, applesauce, and toast to provide bland, easy-to-digest nutrition and help firm up stools.
Stay Hydrated with Clear Liquids: Sip water, electrolyte drinks, or clear broths throughout the day to replenish fluids lost from vomiting or diarrhea.
Add Ginger for Nausea Relief: Use ginger tea or candies to help alleviate feelings of nausea, but confirm it's made with real ginger for effectiveness.
Introduce Lean Proteins and Cooked Vegetables Slowly: Once you can tolerate the BRAT diet, add baked chicken, cooked eggs, and peeled, well-cooked vegetables.
Avoid Trigger Foods: Steer clear of spicy, fatty, fried, and acidic foods, as well as caffeine, alcohol, and most dairy products, which can worsen symptoms.
Eat Small, Frequent Meals: Instead of large meals, eat smaller portions more often to put less strain on your digestive system.

Navigating an Upset Stomach: The Best Foods for Relief

When your digestive system is in turmoil, choosing the right foods is key to feeling better quickly. Bland, low-fiber, and easy-to-digest options help soothe the stomach without causing further irritation. The best food choices depend on your specific symptoms, such as nausea, vomiting, or diarrhea. Starting with clear liquids and gradually reintroducing simple solids is a proven strategy for recovery.

The BRAT Diet: A Time-Tested Approach

For decades, the BRAT diet has been the standard recommendation for recovering from digestive distress, especially when dealing with diarrhea. This simple acronym represents a list of gentle, binding foods:

Bananas: High in potassium, which is often depleted by vomiting or diarrhea, and easy to digest.
Rice: Plain, white rice is low in fiber and helps add bulk to stool.
Applesauce: Provides easy-to-digest carbohydrates and contains pectin, which can help calm the stomach.
Toast: Plain, white toast is easy on the digestive system. Whole-grain toast is not recommended because the high fiber content can be harder to digest.

While effective for a short period, the BRAT diet is not nutritionally complete and should only be followed for a couple of days. As you begin to feel better, other bland foods can be added to your diet.

Beyond the BRAT Diet: Expanding Your Options

Once the initial symptoms subside, you can gradually expand your diet with other simple, low-irritant foods.

Broth-Based Soups: Clear broths, such as chicken or vegetable, are excellent for staying hydrated and replenishing lost electrolytes without overwhelming the stomach.
Oatmeal: A simple, fiber-rich option that is still easy to digest. Make it with water and avoid adding excessive sugar or other irritants.
Ginger: Known for its anti-nausea properties, ginger can be consumed as a tea, candy, or fresh slices. Fresh ginger tea is a particularly soothing option.
Yogurt with Probiotics: Plain, non-fat yogurt with live cultures can help restore healthy gut bacteria. Avoid sugary or flavored varieties.
Lean Proteins: Skinless, baked chicken or turkey and cooked eggs are good sources of protein that are easy to digest.
Cooked Vegetables: Well-cooked vegetables like carrots, spinach, and peeled potatoes provide nutrients and are gentler on the system than raw vegetables.

Foods and Drinks to Avoid

Just as important as knowing what to eat is knowing what to avoid. These items can irritate your digestive tract and prolong your recovery.

Spicy Foods: Contain capsaicin, which can increase stomach acid and irritation.
Fatty and Fried Foods: Hard to digest and can cause bloating and discomfort.
Caffeine and Alcohol: Both can act as diuretics, leading to dehydration, and can irritate the stomach lining.
Carbonated Beverages: Can cause bloating and gas, which may worsen an upset stomach.
Dairy Products (except some yogurt): The lactose in milk and cheese can be difficult to digest, especially during a stomach illness, causing bloating and cramps.
Acidic Foods: Citrus fruits and tomatoes can increase stomach acidity and worsen symptoms like heartburn.
High-Fiber Foods (at first): While generally healthy, high-fiber foods like whole grains and raw vegetables can be too much for a sensitive stomach initially.

Comparison of Soothing Foods for an Upset Stomach


Food Item	Primary Benefit	Best For	Cooking/Preparation Notes
Bananas	Replenishes potassium	Nausea and diarrhea	Ripe and raw
White Rice	Adds bulk to stool	Diarrhea	Plain, boiled, or steamed
Ginger	Anti-nausea properties	Nausea and indigestion	Tea, candy, or fresh slices
Chicken Broth	Hydration and electrolytes	All stomach issues	Clear, with no added fat
Plain Yogurt	Restores gut bacteria	Diarrhea	Plain, non-fat, with live cultures
Plain Toast	Absorbs stomach acid	Nausea and heartburn	White bread, no butter

Hydration is Essential

Staying hydrated is one of the most critical steps when you have a bad stomach, especially if you are experiencing vomiting or diarrhea. You lose valuable fluids and electrolytes, which must be replenished. Sip on clear fluids throughout the day, even if you can only manage small amounts.

Water: The best option for basic hydration.
Electrolyte Drinks: Replaces lost minerals and fluids.
Herbal Tea: Options like ginger, peppermint (if no acid reflux), or chamomile tea can be soothing.
Coconut Water: Naturally rich in electrolytes.
Clear Broths: Offers both hydration and some nutrients.

Lifestyle Adjustments for Quicker Recovery

In addition to dietary changes, certain habits can support your digestive system as it recovers.

Eat Small, Frequent Meals: Instead of three large meals, try eating several small, bland meals throughout the day. This puts less strain on your stomach.
Eat Slowly: Take your time and chew your food thoroughly to aid the digestive process.
Avoid Lying Down After Eating: Stay upright for at least 30-60 minutes after a meal to prevent acid reflux.
Listen to Your Body: Pay attention to how different foods affect you. If a food makes you feel worse, avoid it. This is especially true for dairy or high-fiber options as you reintroduce them.
Manage Stress: High stress can exacerbate digestive issues. Practicing relaxation techniques can help.

Conclusion

When a bad stomach strikes, prioritizing bland, easy-to-digest foods and proper hydration is the most effective strategy for recovery. Starting with simple options like the BRAT diet, then gradually adding things like ginger, broths, and lean proteins, helps the digestive system heal. Remember to strictly avoid irritating foods and drinks, such as spicy meals, caffeine, and fatty items. For persistent or severe symptoms, always consult a healthcare professional to rule out any underlying conditions. By following these guidelines, you can give your body the best chance to recover and get back to feeling your best.

For more detailed guidance on recovery, check out the resources from the Cleveland Clinic, a trusted source for medical information.

Frequently Asked Questions

The fastest way to feel better is to let your stomach settle for a few hours, then start with small sips of clear liquids like water or broth. When you're ready for food, stick to bland, easy-to-digest options like the BRAT diet (bananas, rice, applesauce, toast).

It is generally best to avoid most dairy products, such as milk and cheese, as they can be hard to digest due to their high lactose and fat content. Plain, non-fat yogurt with live cultures is a possible exception, as probiotics can help, but test a small amount first.

Carbonated beverages can introduce excess gas and cause bloating and discomfort, potentially worsening your symptoms. Opt for clear, non-caffeinated drinks or herbal teas instead.

Many commercial ginger ales contain very little, if any, real ginger and are high in sugar. While sipping a flat, clear soda might help, fresh ginger tea is a far more effective remedy for nausea.

No, initially it is best to stick to low-fiber, bland foods. While high fiber is healthy normally, it requires more work to digest and can aggravate an already irritated stomach. Gradually reintroduce fiber as you recover.

Yes, clear chicken broth provides essential fluids, electrolytes, and nutrients that are easy to digest. Avoid adding fatty or spicy ingredients that could upset your stomach further.

Consult a healthcare provider if your symptoms persist for more than a few days, or if they are severe and include a high fever, signs of dehydration, or blood in your stool or vomit.