What to Eat for an Upset Stomach
When stomach pain strikes, your digestive system is often inflamed or over-stressed. The key to finding relief is to give your gut a rest by consuming foods that are easy to process and won't exacerbate existing symptoms. These foods are generally bland, low in fat, and low in fiber, allowing your stomach to heal without overworking.
The BRAT Diet: The Gold Standard for Recovery
For decades, medical professionals have recommended the BRAT diet—Bananas, Rice, Applesauce, and Toast—for stomach distress. This combination is effective because the foods are low-fiber, bland, and help bind loose stools. Here’s a breakdown of each component:
- Bananas: Gentle on the stomach, rich in potassium to replenish lost electrolytes, and contain pectin, a soluble fiber that aids in firming stool.
- Rice (White): Plain, white rice is a simple carbohydrate that is easy to digest. Unlike high-fiber brown rice, it does not irritate the stomach lining and helps absorb excess fluid in the intestines.
- Applesauce: Cooked apples are easier to digest than raw ones because the heat breaks down the fiber. Like bananas, applesauce contains pectin, which helps settle the stomach.
- Toast (White): Plain, white toast is a low-fiber carb that can help absorb stomach acid and is less irritating than whole-grain bread.
Hydrating and Soothing Beverages
Staying hydrated is crucial, especially if vomiting or diarrhea accompanies your stomach ache. Certain beverages can also provide natural soothing effects.
- Clear Liquids: Plain water, clear broths (vegetable or chicken), and coconut water help rehydrate and replenish electrolytes.
- Ginger Tea: Ginger is a well-known natural remedy for nausea and can be very effective for settling an upset stomach.
- Peppermint Tea: This herbal tea can help relax the digestive tract muscles, reducing intestinal spasms and discomfort.
- Chamomile Tea: A traditional remedy used to soothe various intestinal troubles, including gas, indigestion, and bloating.
Lean Proteins and Other Gentle Foods
Once you begin to tolerate the BRAT diet, you can slowly reintroduce other easy-to-digest foods to provide more complete nutrition.
- Plain Chicken or Fish: Cooked simply (baked or boiled) without heavy spices or fats, lean protein is easy to digest and helps the body repair itself.
- Oatmeal: A great source of soluble fiber, oats can help regulate bowel movements. Prepare with water rather than milk for easier digestion.
- Boiled or Mashed Potatoes: Peeled and boiled potatoes are easy on the stomach and provide essential nutrients like potassium.
- Plain Scrambled or Poached Eggs: A good source of protein that is generally well-tolerated, as eggs contain very little fiber.
The Importance of Probiotics
Probiotic-rich foods, particularly plain yogurt or kefir, can help restore the balance of beneficial gut bacteria after an illness or after taking antibiotics. However, introduce these slowly and ensure they are low-fat and unsweetened to avoid further irritation.
Foods to Avoid When Your Stomach Hurts
Just as important as knowing what to eat is knowing what to avoid. These foods and drinks can trigger or worsen stomach pain and irritation.
Comparison Table: Stomach-Friendly vs. Stomach-Irritating Foods
| Category | Stomach-Friendly (Good) | Stomach-Irritating (Bad) |
|---|---|---|
| Grains | Plain White Rice, White Toast, Oatmeal, Saltine Crackers | Brown Rice, Whole-Grain Bread, Bran Cereal, Bagels |
| Dairy | Plain Low-Fat Yogurt (slow introduction) | Full-Fat Milk, Cheese, Ice Cream |
| Proteins | Plain Baked Chicken or Fish, Scrambled Eggs | Fried Meats, Fatty Cuts of Meat, Sausages |
| Fats | Minimal Added Fats, Ghee | Fried Foods, High-Fat Sauces, Greasy Foods |
| Fruits | Bananas, Applesauce, Cooked Pears | Raw High-Fiber Fruits, Citrus Fruits (oranges, limes) |
| Vegetables | Cooked Carrots, Boiled Potatoes, Steamed Spinach | Raw Vegetables, High-Fiber Vegetables (cabbage, broccoli) |
| Beverages | Water, Clear Broths, Ginger/Chamomile Tea, Electrolyte Drinks | Coffee, Alcohol, Carbonated Drinks, Fruit Juices |
| Spices | Minimal or None | Spicy Foods (chili, pepper flakes), Garlic, Onion |
Key Foods and Habits to Avoid
- Fatty and Fried Foods: These are difficult to digest and can cause heartburn and increase nausea.
- Spicy Foods: Irritate the stomach lining and can worsen pain and other symptoms.
- Acidic Foods and Drinks: Citrus fruits, tomatoes, coffee, and sugary sodas can boost stomach acid and trigger reflux.
- High-Fiber Foods: While healthy normally, insoluble fiber can worsen diarrhea by speeding up the movement of food through the digestive tract.
- Alcohol and Caffeine: Both can irritate the gut and should be avoided.
- Overeating: Eating large meals puts extra strain on your digestive system. Opt for smaller, more frequent meals to ease the workload.
Conclusion
When you have a stomach ache, the goal is to provide your body with the hydration and simple nutrients it needs while allowing your digestive system to rest. Following the BRAT diet initially, incorporating soothing teas, and avoiding common irritants is a reliable strategy for recovery. Remember to introduce other foods gradually as your symptoms improve. If stomach pain persists, it is essential to consult a healthcare provider to rule out underlying medical conditions.
For more detailed information on specific symptoms and potential causes of digestive issues, visit the Healthline resource on upset stomachs, as it provides valuable insights from medical professionals.
Disclaimer: This article provides general information and is not a substitute for professional medical advice. Always consult a healthcare provider for persistent or severe symptoms.
