What is the best thing to eat after an upset tummy?

October 16, 2025 •

4 min read

According to a 2024 review, ginger can be an effective remedy for nausea, but it's not the only solution for digestive distress. Understanding what is the best thing to eat after an upset tummy is key to recovering comfortably and quickly, replenishing lost nutrients without further irritating your delicate system.

Quick Summary

This guide provides a comprehensive overview of the best foods to eat when recovering from an upset stomach, focusing on bland, easily digestible options like the BRAT diet. It also details specific foods and beverages to avoid, explains the importance of hydration and electrolytes, and outlines a gradual plan for reintroducing foods.

Key Points

Start with the BRAT Diet: The bland, binding foods (Bananas, Rice, Applesauce, Toast) are easy to digest and help solidify stool after an upset stomach.
Prioritize Hydration: Sip clear liquids like water, clear broth, or weak tea to rehydrate and replenish electrolytes, especially after vomiting or diarrhea.
Avoid Irritating Foods: Steer clear of spicy, fatty, acidic, and high-fiber foods, along with caffeine and alcohol, as they can further irritate a sensitive digestive system.
Reintroduce Foods Slowly: Gradually expand your diet with other simple foods like cooked chicken or eggs after a few days, monitoring how your body responds.
Listen to Your Body: Pay close attention to your body's signals and avoid any foods that seem to worsen your symptoms.
Consider Probiotics: Once you're on the mend, plain yogurt or kefir can help restore the balance of beneficial gut bacteria.

Easing Back into Eating: The Importance of Bland Foods

After an upset stomach, your digestive system is in a fragile state. The best approach is to start with bland foods that are easy to digest and don't require your gut to work too hard. The classic BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is a time-tested protocol for a reason. These foods are low in fiber, bland, and help bind the stool, which is especially helpful if you've experienced diarrhea.

The BRAT Diet and Beyond

Bananas: Rich in potassium, which helps replenish electrolytes lost through vomiting or diarrhea. They are also easy to digest and have a natural antacid effect.
White Rice: Plain white rice is a bland, low-fiber carbohydrate that is easy on the stomach and helps firm up stool. Avoid high-fiber brown rice initially, as it can be harder to digest.
Applesauce: This provides easily digestible carbohydrates and contains pectin, a soluble fiber that can help bulk up stool. Opt for unsweetened varieties to avoid excess sugar.
Plain White Toast: Low in fat and fiber, plain white toast is gentle on the digestive system. It can also help absorb excess stomach acid. Avoid adding butter or heavy spreads.

Beyond the BRAT diet, several other foods can support your recovery and provide more nutritional variety as you start to feel better.

Staying Hydrated and Replenishing Electrolytes

One of the most critical aspects of recovering from a stomach upset is staying hydrated, especially if you've been vomiting or had diarrhea.

Clear Liquids: Start with small, frequent sips of clear liquids like water, clear broth, or weak, non-caffeinated tea (like peppermint or ginger).
Electrolyte Solutions: Sports drinks or oral rehydration solutions are excellent for replacing lost sodium and potassium. Coconut water is another good source of electrolytes.
Avoid Irritants: Steer clear of acidic juices, caffeine, and alcohol, as these can irritate your stomach lining further.

Comparison Table: Stomach-Soothing Foods vs. Foods to Avoid


Category	Stomach-Friendly Options	Foods to Avoid	Reason
Grains	Plain white rice, white toast, saltine crackers, oatmeal	Whole-grain bread, high-fiber cereals	Difficult to digest and high fiber can worsen diarrhea.
Fruits & Vegetables	Bananas, unsweetened applesauce, steamed carrots, cooked squash	Raw vegetables, cruciferous veggies (broccoli, cabbage), citrus fruits	High fiber in raw produce and high acidity in citrus can upset the stomach.
Protein	Baked or grilled skinless chicken, boiled eggs, tofu	Fatty meats, fried foods, processed meats	High fat content is difficult to digest and can aggravate symptoms.
Dairy	Low-fat yogurt (with probiotics), kefir	Milk, hard cheeses, ice cream	Lactose can be hard to digest, and high-fat dairy is irritating.
Beverages	Water, clear broth, peppermint tea, ginger tea	Coffee, alcohol, sugary sodas, acidic juices	Can irritate the stomach lining, cause dehydration, or increase stomach acid.

Gradually Reintroducing Foods

Once you can tolerate bland foods for a day or two and your symptoms have subsided, you can begin to gradually reintroduce more foods. This phased approach helps you avoid a relapse. Start with other soft, low-fiber options like cooked vegetables, plain baked potatoes, or skinless poultry. Listen to your body and introduce one new food at a time to identify any potential triggers. Probiotics found in plain yogurt and kefir can also be helpful at this stage to help restore healthy gut bacteria.

Conclusion

For a smooth recovery from an upset stomach, the best course of action is to start with a period of rest and hydration, followed by a gradual introduction of bland, easily digestible foods. The BRAT diet serves as an excellent starting point, but other foods like clear broths, ginger, and probiotics can also be beneficial. Equally important is avoiding foods that are fatty, spicy, high in fiber, or contain caffeine or alcohol, as these can set back your recovery. Always listen to your body and consult a healthcare provider if your symptoms persist for more than a few days. The journey back to a normal diet requires patience, but following these guidelines will help ensure you feel better, faster. For more information on dietary choices for digestive health, you can consult sources like the Cleveland Clinic Health Essentials article on getting rid of a stomach ache.

Post-Upset Tummy Recovery Plan

Hydrate First: Focus solely on clear liquids (water, broth, tea) and electrolytes for the first few hours after symptoms subside.
Introduce Bland Foods: Begin with the BRAT diet (bananas, white rice, applesauce, toast) and other low-fiber starches.
Gradually Expand: After 1-3 days of bland foods, slowly add cooked vegetables, lean proteins, and fermented foods like plain yogurt.
Avoid Trigger Foods: Temporarily cut out spicy, fatty, high-fiber, and highly processed foods, as well as alcohol and caffeine.
Seek Medical Advice: If symptoms are severe or last more than 48 hours, contact a healthcare professional.

Frequently Asked Questions

Start with sips of clear liquids like water or broth. Once these are tolerated, slowly introduce bland, solid foods like those in the BRAT diet (bananas, rice, applesauce, toast) after your stomach has settled, typically within 6 to 24 hours of symptoms subsiding.

While ginger root is known to help with nausea, many commercial ginger ales contain little to no real ginger, relying instead on artificial flavorings and sugar, which can irritate your stomach. Homemade ginger tea is a better option.

It is best to avoid milk, cheese, and ice cream initially, as dairy can be hard to digest and high in fat. However, plain yogurt with live cultures can be beneficial as it provides probiotics to restore gut bacteria.

During a stomach upset, high-fiber foods like whole grains and raw vegetables can be difficult to digest and may worsen diarrhea. It's better to stick to low-fiber, bland options until your digestive system recovers.

Avoiding gas-producing vegetables like broccoli and cabbage is recommended. Eating smaller, more frequent meals can also reduce strain on your digestive system. Peppermint tea may help soothe gas and bloating.

Gradually transition back to your normal diet after your symptoms have completely resolved, typically within 24 to 48 hours of starting bland foods. If any symptoms return, go back to a simpler diet for another day or two.

You can replace lost electrolytes by drinking sports drinks, oral rehydration solutions, or coconut water. Bananas are also a great source of potassium, a key electrolyte.