An upset stomach is an uncomfortable experience, whether caused by a stomach virus, food poisoning, or indigestion. During this time, your digestive system is sensitive and needs rest, which means selecting the right foods is crucial for recovery. While the classic BRAT diet (Bananas, Rice, Applesauce, Toast) has long been a go-to remedy, medical experts today suggest a slightly expanded list to ensure adequate nutrition during recovery.
The BRAT Diet and Its Modern Expansion
The BRAT diet is effective because its components are low in fat, low in fiber, and easy to digest. These foods also help firm up loose stools, making them ideal for diarrhea. However, since it is low in vital nutrients like protein and healthy fats, it's best used only for a short period, typically one to two days. Modern recommendations include incorporating more variety to avoid nutritional deficiencies.
Key components of the BRAT diet and alternatives
- Bananas: Rich in potassium, bananas help replenish electrolytes lost through vomiting or diarrhea. They are also low in FODMAPs (fermentable carbohydrates) which can be an issue for some people with irritable bowel syndrome (IBS).
- Rice: Plain, white rice is the best choice because it's a refined carbohydrate and lower in fiber than brown rice, making it easier to digest. It also helps bind stools.
- Applesauce: A better option than raw apples, applesauce contains pectin, a soluble fiber that aids in binding stool. Unsweetened varieties are preferable to avoid excess sugar.
- Toast: Plain white toast is easy to digest and can help absorb stomach acids. Whole-grain bread should be avoided initially due to its higher fiber content.
Beyond BRAT: More Stomach-Friendly Foods
Once you begin to feel better, expanding your diet with other bland, gentle foods can help your body recover more completely. Remember to introduce new foods slowly and in small quantities.
- Clear Broths and Soups: Broths made from chicken or vegetables are an excellent way to stay hydrated and replace lost electrolytes. They are gentle on the digestive system and provide essential nutrients without the heavy load of solid food.
- Lean Protein: Plain, baked, or boiled chicken or turkey is an easily digestible source of protein that helps with recovery. Scrambled or soft-boiled eggs are also a good option.
- Cooked Vegetables: Thoroughly cooked or steamed vegetables like carrots, green beans, and peeled potatoes are good sources of vitamins and minerals. The cooking process breaks down fibers, making them easier to digest.
- Probiotic-Rich Foods: Plain, low-fat yogurt and kefir contain beneficial live cultures that help restore the balance of healthy bacteria in your gut.
- Crackers and Cereals: Plain saltine crackers can be helpful for nausea. Hot cereals like oatmeal or cream of wheat are also easy on the stomach.
- Ginger: Known for its anti-nausea properties, ginger can be consumed as tea, in ginger ale (allowed to go flat), or as candied ginger.
Foods to Avoid During an Upset Stomach
Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate stomach issues and slow down recovery.
- Spicy and Fried Foods: These are difficult to digest and can irritate the stomach lining.
- High-Fiber or Raw Foods: While healthy, whole grains, nuts, seeds, and raw vegetables can be too difficult for a sensitive digestive system to process.
- Dairy Products (excluding probiotics): Milk and high-fat dairy can be tough to digest, especially if you have temporary lactose intolerance after a stomach illness.
- Acidic Foods and Drinks: Citrus fruits and juices can increase stomach acid and irritation.
- Caffeine and Alcohol: Both can irritate the digestive tract and contribute to dehydration.
- Sugary Drinks and Foods: High-sugar foods and drinks can worsen diarrhea.
Comparison of Plain Foods for Upset Stomach
| Food Item | Primary Benefit | Best for Symptom | Key Considerations | When to Eat |
|---|---|---|---|---|
| Plain White Rice | Binds stools, easily digestible | Diarrhea | Avoid brown rice; eat plain | First 1-2 days |
| Bananas | Replaces potassium, easy to digest | Diarrhea, electrolyte loss | Good source of natural sugar | First 1-2 days |
| Applesauce | Contains pectin, binds stools | Diarrhea | Choose unsweetened variety | First 1-2 days |
| White Toast | Absorbs stomach acid | Nausea, acid indigestion | Avoid whole-grain bread | First 1-2 days |
| Clear Broth | Hydrates, replaces electrolytes | All symptoms, especially after vomiting | Opt for low-sodium versions | First day, or after vomiting stops |
| Plain Yogurt | Restores gut bacteria | Diarrhea, overall gut recovery | Use low-fat, unsweetened yogurt | After 24-48 hours, depending on tolerance |
| Plain Baked Chicken | Provides lean protein for recovery | General recovery | Ensure no added fat or spices | After 24-48 hours |
| Cooked Carrots | Easy-to-digest vitamins | General recovery | Should be well-cooked and soft | After 24-48 hours |
The recovery process and reintroduction of foods
Following a bout of stomach illness, the reintroduction of food should be a gradual process. Start with small, frequent meals rather than three large ones to avoid overwhelming your digestive system. After a day or two of the core bland diet, you can begin to introduce lean proteins and cooked vegetables, progressing to a normal diet as your symptoms improve. Listen to your body and if symptoms return, revert to the simpler, blander foods.
Conclusion
When dealing with an upset stomach, the best plain food for an upset stomach typically consists of bland, easy-to-digest items like bananas, white rice, applesauce, and toast. While the classic BRAT diet is a solid starting point for the first day or two, expanding your options to include broths, lean proteins, and low-fat yogurt can provide better nutrition and aid in a quicker, more complete recovery. Always prioritize hydration and avoid irritating, hard-to-digest foods. If symptoms persist or are severe, seeking medical advice is recommended.
How to get fluids when you can't tolerate anything orally
If you are unable to keep any liquids down after vomiting, it is best to rest your stomach for a couple of hours. Afterward, start by sucking on ice chips or taking small sips of water every 10-15 minutes. If that is tolerated, you can progress to clear liquids like broth or diluted juices. For severe or prolonged dehydration, seeking medical attention for IV fluids is necessary.
