What is the best food to eat when your stomach is upset? A Guide to Calming Your Gut

October 12, 2025 •

2 min read

According to a 2024 survey, over 50% of adults experience an upset stomach at least once a year, with symptoms ranging from mild discomfort to severe nausea. Knowing what is the best food to eat when your stomach is upset can make a significant difference in recovery, helping you rehydrate, settle your digestion, and regain your strength.

Quick Summary

This guide provides a comprehensive list of foods and beverages to consume and avoid when you have an upset stomach, focusing on bland, easy-to-digest options like the BRAT diet. It covers the importance of hydration and offers practical tips for managing symptoms effectively.

Key Points

Start Bland and Simple: The BRAT diet (Bananas, Rice, Applesauce, Toast) is a good starting point for soothing an upset stomach, especially with diarrhea.
Prioritize Hydration: Replenish lost fluids and electrolytes with water, clear broths, and electrolyte drinks, particularly if you have been vomiting or have diarrhea.
Expand Your Diet Gradually: As symptoms improve, incorporate other gentle foods like plain oatmeal, steamed vegetables, and lean protein.
Use Ginger for Nausea: Ginger is a proven remedy for nausea and can be consumed in teas or chews.
Restore Gut Health with Probiotics: Plain, unsweetened yogurt containing probiotics can help rebalance gut bacteria after an illness.
Avoid Irritating Foods: Steer clear of fatty, fried, spicy, and sugary foods, as well as caffeine and alcohol, which can worsen symptoms.
Eat Small, Frequent Meals: Opt for smaller portions more often to reduce the strain on your digestive system.
Listen to Your Body: Reintroduce foods slowly and be mindful of your body's tolerance to avoid setbacks.

An upset stomach can be caused by various factors, including food poisoning, a stomach bug, overeating, or stress. The key to recovery often lies in giving your digestive system a break and slowly reintroducing easy-to-digest foods. While specific symptoms like diarrhea or nausea might dictate different approaches, a general rule is to start bland and simple.

The BRAT Diet and Beyond

For decades, medical professionals have recommended the BRAT diet for soothing an upset stomach, particularly when dealing with diarrhea. This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods are generally easy to digest and low in fiber. Bananas provide potassium, rice is bland and helps bind stools, applesauce contains pectin, and plain toast is low in fiber.

While the BRAT diet is a good starting point, it lacks some essential nutrients and should only be followed for a short period. As your stomach settles, you can gradually expand your diet to include other gentle foods.

Hydration is Key

Dehydration is a risk with diarrhea or vomiting. Replenishing fluids and electrolytes is crucial. Focus on water, clear broths, electrolyte drinks, and herbal teas like ginger and peppermint.

Foods That Settle the Stomach

Beyond the BRAT diet, several other foods can help you feel better, including ginger for nausea, plain oatmeal, plain yogurt with probiotics, steamed vegetables, and lean protein like chicken or fish when you can tolerate solids.

Comparison of Foods for an Upset Stomach


Food/Drink	Primary Benefit	Best For	What to Avoid
BRAT Diet	Easily digestible, helps bind stools	Diarrhea, nausea	Extended use; lacks nutrients
Broth-Based Soups	Replenishes fluids and electrolytes	Dehydration, low appetite	Cream-based or spicy versions
Ginger Tea	Nausea relief	Nausea, motion sickness	Sugary ginger ale with low ginger content
Plain Yogurt	Restores gut bacteria	Post-illness recovery	High-sugar or flavored varieties
Steamed Vegetables	Provides gentle nutrients	When reintroducing solids	Raw or high-fiber vegetables

What to Avoid When Your Stomach is Upset

Certain foods and drinks can irritate your stomach lining and worsen your symptoms. It is advisable to avoid fatty and fried foods, spicy foods, most dairy products (except plain yogurt), caffeine, alcohol, and sugary foods and drinks. Initially, high-fiber foods should also be avoided and reintroduced slowly.

Practical Tips for Recovery

Eating small, frequent meals, sipping fluids slowly, avoiding lying down immediately after eating, and listening to your body are helpful strategies. If symptoms persist or are severe, consult a healthcare provider.

Conclusion

Managing an upset stomach involves a temporary shift to gentle, easy-to-digest foods and careful hydration, starting with bland options like the BRAT diet. Gradually adding foods like broth, ginger, and probiotics while avoiding irritating items can aid recovery. For persistent or severe issues, seeking professional medical advice is recommended.

{Link: Healthline https://www.healthline.com/nutrition/foods-to-eat-when-nauseous}

Frequently Asked Questions

The BRAT diet is an acronym for Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and easy to digest, making them suitable for calming an upset stomach and managing diarrhea.

Yes, plain, unsweetened yogurt with live cultures (probiotics) can be beneficial. Probiotics are 'good' bacteria that help restore a healthy balance to your gut microbiome. Avoid high-sugar or flavored yogurts, which can aggravate symptoms.

Staying hydrated is crucial. Good options include plain water, clear broths, electrolyte drinks, and herbal teas like ginger or peppermint. Avoid caffeine, alcohol, and sugary sodas, which can further irritate your stomach.

Most dairy products, like milk and cheese, are high in fat and lactose, making them hard to digest when your stomach is upset. Plain yogurt with live cultures is generally the exception. It's best to avoid other dairy until you feel better.

Yes, bananas are highly recommended. They are easy to digest, provide energy, and are rich in potassium, an important electrolyte that can be lost due to vomiting or diarrhea.

You should gradually reintroduce other foods after your symptoms have improved, typically within 1-3 days of following a bland diet. Pay attention to your body's tolerance and avoid rushing the process to prevent a relapse.

Avoid fatty, fried, spicy, and sugary foods. High-fiber foods, caffeine, and alcohol can also exacerbate symptoms and should be temporarily avoided.