What Foods Soothe an Upset Stomach?
When your stomach is feeling sensitive, eating bland, easy-to-digest foods is key to recovery. A good rule of thumb is to stick to foods that are low in fiber, fat, and sugar, which are less likely to irritate your digestive tract. The well-known BRAT diet is a great starting point, though it lacks essential nutrients for long-term use.
The BRAT Diet and Beyond
- Bananas: High in potassium, which helps replenish lost electrolytes from vomiting or diarrhea. Their soft texture is easy to digest.
- Rice: Plain white rice is a low-fiber, bland starch that helps bind stools, making it ideal for diarrhea.
- Applesauce: Lower in fiber than raw apples, the cooked fruit is gentle on the stomach and contains pectin, which can help bulk up stool.
- Toast: Simple white toast is preferable to high-fiber whole-grain breads during an upset stomach because it is easier to digest and can help absorb stomach acids.
Hydrating Fluids
Staying hydrated is crucial, especially if you are experiencing vomiting or diarrhea.
- Broths: Clear vegetable or bone broths help replenish lost fluids and minerals like sodium and potassium without irritating the stomach.
- Herbal Teas: Ginger and peppermint teas are well-known for their anti-nausea properties. Chamomile tea can also be soothing.
- Electrolyte Drinks: Sports drinks or oral rehydration solutions can help restore lost electrolytes. Avoid options high in sugar, which can worsen symptoms.
Other Soothing Foods
- Ginger: Known for its potent anti-nausea effects, ginger can be consumed as tea or in small amounts of fresh or powdered form.
- Yogurt with Probiotics: Plain yogurt with live active cultures can restore beneficial gut bacteria, but should be avoided if dairy is a trigger.
- Plain Boiled Potatoes: Similar to rice, potatoes are a bland, easy-to-digest starch.
- Eggs: Plain eggs, boiled or scrambled, are a good source of lean protein that is generally easy on the digestive system.
Foods to Avoid with an Upset Stomach
Equally important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate symptoms and slow down recovery.
- Fatty and Fried Foods: High fat content is difficult to digest and can increase nausea. This includes fast food, greasy meats, and high-fat cheeses.
- Spicy Foods: Irritate the stomach lining and can intensify discomfort.
- High-Fiber Foods: While healthy normally, insoluble fiber found in raw vegetables and whole grains can be tough on a sensitive stomach, especially with diarrhea.
- Dairy Products (except plain yogurt): Milk, cheese, and ice cream can be hard to digest, especially for those who are lactose intolerant.
- Sugary Foods and Drinks: Large amounts of sugar can cause bloating, gas, and diarrhea, and feed bad gut bacteria.
- Caffeine and Alcohol: These substances can irritate the stomach lining and increase acid production.
A Comparison of Meals for an Upset Stomach
| Meal Type | Best For | Considerations |
|---|---|---|
| BRAT Diet | Diarrhea, Nausea | Temporary solution, lacks protein and fiber. |
| Plain Chicken & Rice | Nausea, General Upset | Good source of lean protein, promotes satiety. |
| Clear Broth | Initial stages, Vomiting | Provides hydration and electrolytes, not very filling. |
| Ginger Tea & Crackers | Nausea | Combats nausea, absorbs stomach acid. |
| Probiotic Yogurt | Post-recovery | Restores gut bacteria, avoid if dairy-sensitive. |
Conclusion
Choosing the best meal for an upset stomach involves prioritizing bland, easily digestible foods and staying well-hydrated. The BRAT diet and simple, lean protein-based meals are excellent short-term options for settling a sensitive digestive system. By avoiding irritating foods and listening to your body's signals, you can promote a faster and more comfortable recovery. It is important to reintroduce other food groups gradually as your symptoms subside. For persistent or severe symptoms, consulting a healthcare provider is always the best course of action. You can find more comprehensive health information from authoritative sources, such as the National Institute of Diabetes and Digestive and Kidney Diseases.
