What Is the Best Thing to Eat for an Upset Stomach? A Complete Guide to Soothing Foods

January 10, 2026 •

4 min read

According to research, bland and easily digestible foods can significantly alleviate gastrointestinal discomfort during a stomach upset. Knowing exactly what is the best thing to eat for an upset stomach can help you manage symptoms effectively and get back on your feet faster by supporting your digestive system during its recovery.

Quick Summary

Learn the most effective foods and drinks for soothing an upset stomach, from bland options like rice and bananas to natural remedies like ginger and peppermint, and discover what foods to avoid.

Key Points

Start with Bland Foods: Stick to easily digestible, low-fat options like bananas, white rice, applesauce, and toast to give your stomach a rest.
Stay Hydrated: Focus on clear liquids like water, clear broths, and electrolyte drinks, especially if you have vomiting or diarrhea, to prevent dehydration.
Avoid Irritants: Steer clear of fatty, fried, spicy, and acidic foods, as well as caffeine and alcohol, which can worsen stomach discomfort.
Try Natural Remedies: Ginger, peppermint, and chamomile have long been used to soothe nausea and cramping. Try them in tea or as lozenges.
Reintroduce Foods Slowly: Once you feel better, gradually add more nutrients by introducing cooked vegetables and lean proteins before returning to your regular diet.
Listen to Your Body: Pay attention to how your body reacts to different foods and avoid anything that seems to trigger or worsen your symptoms.

Understanding the Bland Diet Approach

When your stomach is upset, the key is to give your digestive system a rest. This means choosing foods that are easy to digest and won't irritate the gut lining. While the traditional BRAT diet (bananas, rice, applesauce, toast) is often cited, healthcare providers now recommend a broader bland diet that provides more nutrients while still being gentle on your system.

The BRAT Diet and Beyond

The BRAT diet was once the go-to for stomach ailments, and its components are still excellent choices. However, it's very restrictive and lacks essential nutrients, making it unsuitable for long-term use. The modern approach is to use the BRAT foods as a foundation and gradually expand to other bland options.

Top Foods to Eat for an Upset Stomach

Bananas: These are easy to digest and rich in potassium, an electrolyte often lost during vomiting or diarrhea.
White Rice: Plain, white rice is a low-fiber carbohydrate that is gentle on the stomach and helps firm up stool.
Applesauce: Unsweetened applesauce contains pectin, a soluble fiber that can help bulk up stool and calm the digestive tract.
Plain Toast or Crackers: Simple, dry carbs like plain white toast or saltine crackers can help absorb excess stomach acid and are easy to tolerate.
Clear Broths: Clear chicken, vegetable, or bone broths help with hydration and replace essential electrolytes like sodium and potassium.
Ginger: Known for its powerful anti-nausea properties, ginger can be consumed as tea or in chews to soothe the stomach.
Peppermint: Peppermint can help relax stomach muscles and reduce painful spasms, providing relief from indigestion and cramping.
Oatmeal: Plain oatmeal provides soluble fiber, which can ease digestive discomfort when prepared simply with water.
Yogurt with Live Cultures: For some, yogurt with live and active probiotics can help restore healthy gut bacteria. Opt for plain, unsweetened varieties initially.
Boiled Potatoes: Skinless, boiled potatoes offer a source of energy and are gentle on the digestive system.

Foods to Avoid When Your Stomach is Unwell

To prevent further irritation and speed up recovery, it's crucial to avoid certain types of food. These include:

Fatty and Fried Foods: These are difficult to digest and can delay stomach emptying, worsening nausea.
Spicy Foods: Spices can irritate the stomach lining and exacerbate acid reflux.
Acidic Foods: Citrus fruits (oranges, lemons) and tomatoes can increase stomach acidity, causing discomfort.
Caffeine and Alcohol: Both can stimulate stomach acid production and irritate the digestive system, and alcohol can also contribute to dehydration.
Dairy Products: While yogurt is often tolerated, other dairy products like milk, cheese, and ice cream can be hard to digest and cause bloating, especially if you are temporarily lactose intolerant due to illness.
Excessive Sugar: Too much sugar can feed bad gut bacteria and worsen diarrhea.
High-Fiber Foods (Initially): While fiber is generally good, high-fiber foods like whole grains and raw vegetables can be difficult to digest during a stomach upset. Stick to lower-fiber options until you recover.

The Crucial Role of Hydration

When experiencing an upset stomach, particularly with vomiting or diarrhea, dehydration is a significant risk. Staying hydrated is often more important than eating solid food. Sip on clear fluids frequently throughout the day.

Best hydration options include:

Water: The most important fluid for preventing dehydration.
Oral Rehydration Solutions: Electrolyte drinks can help replenish minerals lost from fluid loss.
Broth: Provides both fluid and electrolytes.
Herbal Teas: Ginger or peppermint tea can provide hydration while also offering soothing benefits.

Transitioning Back to a Normal Diet

Once you can tolerate bland foods for a day or two, you can start reintroducing more variety. Begin with soft, cooked vegetables (like carrots and green beans) and lean proteins (like plain, skinless chicken). Listen to your body and go slow. If symptoms return, scale back to the bland diet for a short period.

Food for Upset Stomach: Good vs. Bad


Best Foods	Why They Help	Foods to Avoid	Why They Worsen Symptoms
Bananas	Rich in potassium, gentle on stomach	Fried & Fatty Foods	Hard to digest, cause nausea
White Rice	Low-fiber, firms stool	Spicy Foods	Irritate stomach lining, increase acid
Applesauce	Provides pectin, soothes gut	Citrus Fruits & Tomatoes	High acidity irritates sensitive stomach
Toast & Crackers	Absorb excess stomach acid	Caffeine & Alcohol	Stimulate stomach acid, dehydrate
Clear Broths	Hydrating, replaces electrolytes	Dairy Products (except plain yogurt)	Hard to digest, may cause bloating
Ginger	Reduces nausea and inflammation	Excess Sugar & Sweets	Can worsen diarrhea and gut imbalance
Plain Oatmeal	Soluble fiber eases digestion	High-Fiber Foods (Initially)	Can be difficult to digest

Conclusion: Listening to Your Body is Key

The best thing to eat for an upset stomach is ultimately what your body can tolerate. Starting with bland, easy-to-digest foods like the BRAT components, staying hydrated with clear fluids, and gradually expanding your diet are your best strategies for a smooth recovery. If your symptoms persist or worsen, it is essential to consult a healthcare professional for proper evaluation and treatment. For more detailed medical information, consider consulting resources like the Mayo Clinic, which provides reliable health guidance.

For a more comprehensive look at bland diets and nutritional advice during illness, consult your doctor or registered dietitian.

Frequently Asked Questions

While the BRAT diet (bananas, rice, applesauce, toast) was once common, doctors now consider it too restrictive for long-term use. It lacks protein and other vital nutrients. A broader bland diet is now recommended, using BRAT foods as a starting point.

For an upset stomach, it is crucial to stay hydrated by sipping on clear liquids. Good choices include water, clear broths, electrolyte drinks, and herbal teas like ginger or peppermint tea.

Yogurt with live, active cultures can be beneficial as it provides probiotics that restore healthy gut bacteria. However, it's best to choose plain, unsweetened varieties and avoid dairy altogether if you are experiencing bloating or are lactose intolerant.

Traditional ginger has anti-nausea properties, but many commercial ginger ales contain very little real ginger and a lot of sugar, which can actually worsen symptoms. A better option is to make ginger tea with fresh ginger.

You should follow a bland diet until your symptoms subside, which is typically one to three days. Once you feel better, you can start gradually reintroducing other foods, but if symptoms persist, consult a healthcare provider.

After your stomach is settled, it is best to avoid fried and fatty foods as they can be difficult to digest and irritate your system again. Gradually reintroduce a balanced diet with cooked vegetables and lean protein first.

Peppermint and chamomile teas are excellent choices for soothing an upset stomach. Peppermint helps relax stomach muscles, while chamomile has anti-inflammatory properties that can reduce cramping.