What is the best thing to eat if your stomach is upset? A guide to soothing foods and hydration

October 11, 2025 •

4 min read

According to research, around 50% of adults experience nausea at some point each year, making the question of what is the best thing to eat if your stomach is upset a common concern. The key lies in consuming easily digestible, bland foods while prioritizing hydration to restore your body's balance and minimize irritation.

Quick Summary

The most effective approach for an upset stomach involves a bland diet focused on easy-to-digest foods and plenty of clear fluids. Rest your digestive system by eating small, frequent meals, and gradually reintroduce a balanced diet as symptoms subside. Certain foods like ginger and yogurt can also provide natural relief.

Key Points

Start with Hydration: Begin by sipping clear fluids like water, broth, or oral rehydration solutions to replenish electrolytes lost from vomiting or diarrhea.
Embrace Bland Foods: Follow a bland diet, like the expanded BRAT diet (bananas, rice, applesauce, toast), focusing on low-fiber, easy-to-digest carbohydrates.
Introduce Protein Gently: Once you can tolerate solids, add lean protein such as skinless baked chicken or scrambled eggs to regain energy without straining your digestive system.
Soothe with Ginger: Use ginger, in tea or supplements, to effectively alleviate nausea. However, check labels on commercial ginger ale, as many lack significant real ginger.
Avoid Trigger Foods: Steer clear of high-fat, spicy, acidic, and high-fiber foods, along with caffeine and alcohol, as they can irritate an already upset stomach.
Eat Small, Frequent Meals: Prevent an empty stomach and avoid overwhelming your system by eating smaller meals or snacks every few hours instead of three large meals.
Support Your Gut with Probiotics: Plain yogurt or kefir can help rebalance your gut's natural bacteria, aiding in the recovery process.

An upset stomach, characterized by nausea, vomiting, or diarrhea, is a common and uncomfortable experience. The right diet, however, can make a significant difference in recovery. The goal is to provide your body with nutrition without putting a strain on your sensitive digestive system. This article explores the best foods and drinks to consume, how to approach mealtimes, and what to avoid to speed up your recovery.

The Crucial First Step: Prioritizing Hydration

Dehydration is one of the biggest risks associated with an upset stomach, especially if you are experiencing vomiting or diarrhea. Replenishing lost fluids and electrolytes is the top priority, even before introducing solid foods.

Clear Fluids: Start with small, frequent sips of clear liquids. This could include water, clear broth (vegetable, chicken, or beef), or diluted, clear fruit juices like apple or grape.
Oral Rehydration Solutions: For significant fluid loss, oral rehydration solutions (ORS) are highly effective. You can buy these or make a homemade version by mixing a liter of boiled, cooled water with half a teaspoon of salt and six teaspoons of sugar.
Electrolyte Drinks: Sports drinks can also help replace electrolytes, but be mindful of their high sugar content, which can sometimes worsen symptoms. Consider lower-sugar alternatives.
Herbal Teas: Ginger and peppermint tea are well-regarded for their ability to soothe nausea. Chamomile tea also has anti-inflammatory properties that can relax stomach muscles.

The Bland Diet Approach

After tolerating clear liquids for a few hours, you can slowly introduce bland, easy-to-digest foods. The well-known BRAT diet (Bananas, Rice, Applesauce, and Toast) is often recommended, though experts now suggest a slightly more varied bland diet for better nutritional balance.

Soothing Foods to Eat

Bananas: Rich in potassium, bananas help replenish electrolytes lost during vomiting or diarrhea. They are also low in fiber and easy to digest.
Plain White Rice: White rice is low in fiber and can help firm up loose stools. It's a simple, comforting carbohydrate source.
Applesauce: This contains pectin, a soluble fiber that adds bulk to stools and is gentle on the digestive system.
Plain Toast: Opt for plain white toast, which is low in fiber and less likely to irritate your stomach than whole-grain bread.
Cooked Starches: Other options include boiled potatoes without the skin, plain pasta, and cooked cereals like oatmeal or Cream of Wheat.
Lean Protein: When you are ready for protein, choose bland, low-fat options. Skinless, baked chicken or turkey and scrambled eggs are good choices.
Yogurt and Probiotics: Live-culture yogurt and kefir can help restore beneficial bacteria in your gut. Choose plain, low-fat options to avoid excess sugar.

A Guide to Reintroducing Foods

Returning to your normal diet should be a gradual process. Here is a suggested timeline:

First 6-12 Hours: Give your stomach a rest. Focus only on sipping clear liquids or sucking on ice chips.
First 24 Hours: Continue with clear fluids, adding in gelatin, popsicles, or clear broths if tolerated. Take sips frequently rather than drinking large amounts at once.
Day Two: Add bland, low-fat foods from the list above. Eat small, frequent meals every few hours to avoid overwhelming your stomach.
Day Three and Onward: If your symptoms are improving, you can gradually reintroduce other foods. Pay attention to how your body reacts and slow down if symptoms return.

Comparison of Foods for an Upset Stomach


Food Type	Best to Eat	Avoid	Why?
Carbohydrates	Plain white rice, white toast, crackers, boiled potatoes, plain noodles	Whole grains, high-fiber cereals, popcorn	Low-fiber starches are easier to digest and less irritating to the stomach lining.
Protein	Skinless, baked chicken or turkey, eggs, tofu, cottage cheese	Fatty meats (sausage, bacon), fried meats	High-fat proteins are difficult to digest and can worsen symptoms.
Fruits	Bananas, applesauce, melons, peeled peaches	Citrus fruits (oranges, grapefruit), berries, dried fruits	Acidic and high-fiber fruits can aggravate an irritated stomach.
Vegetables	Well-cooked carrots, spinach, green beans, plain mashed potatoes	Raw vegetables, high-fiber vegetables (broccoli, cabbage, cauliflower)	Cooked vegetables are softer and less stimulating to the bowel.
Dairy	Live-culture yogurt, kefir (plain, low-fat)	Full-fat milk, cheese, ice cream	Fermented dairy with probiotics may be soothing, but high-fat and lactose-rich options can be hard to digest.
Beverages	Water, herbal teas (ginger, peppermint), clear broth, diluted apple juice	Caffeine, alcohol, carbonated drinks, sugary juices	These can stimulate acid production and cause bloating or further irritation.

Important Lifestyle Considerations

Diet is not the only factor in recovery. How and when you eat also plays a significant role in calming an upset stomach. Eating slowly, in a calm environment, can aid digestion. Additionally, avoiding strong smells from cooking, which can trigger nausea, may be helpful. Lying down immediately after eating can promote acid reflux, so it's best to stay upright for at least 30 minutes after a meal. If symptoms persist or worsen, it is important to consult a healthcare provider for proper diagnosis and treatment.

Conclusion: Listen to Your Body

Finding the best thing to eat when your stomach is upset involves listening to your body's signals and being gentle with your digestive system. Start with clear fluids, progress slowly to bland, low-fiber foods, and gradually add variety back into your diet. While the BRAT diet provides a good starting point, expanding to a more balanced bland diet with lean protein and probiotics can support a more robust recovery. Remember to avoid fatty, spicy, and acidic foods, and always prioritize hydration. By following these guidelines, you can help soothe your stomach and get back to feeling your best.

An authoritative source on low-fiber diets can be found on the MedlinePlus website, a service of the National Library of Medicine: Low-fiber diet: MedlinePlus Medical Encyclopedia.

Frequently Asked Questions

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. While its bland, low-fiber nature is good for short-term relief, it's considered too restrictive for long-term use due to potential nutrient deficiencies. Many healthcare providers now recommend a more varied bland diet.

Many people find that carbonated drinks offer temporary relief by helping to release stomach pressure. However, the carbonation and often high sugar content can also worsen bloating or acid reflux for some. Many commercial ginger ales contain little to no real ginger, so ginger tea is often a better choice.

You should avoid high-fat dairy like whole milk, cheese, and ice cream, as these can be difficult to digest. However, plain, low-fat yogurt and kefir with live cultures are often beneficial because they contain probiotics that can help restore healthy gut bacteria.

If you are vomiting, start by sucking on ice chips or taking very small sips of water. If you can tolerate this, you can move on to oral rehydration solutions or clear broths. Sips should be small and frequent to prevent triggering more nausea.

Yes, it is best to avoid spicy foods. The compounds in spicy foods can irritate the stomach lining and potentially worsen symptoms of heartburn and acid reflux, which are often associated with stomach upset.

Yes, studies have shown that ginger, particularly in supplement or tea form, can be effective in alleviating nausea and vomiting. The bioactive compounds in ginger are thought to interact with the central nervous system and stomach to provide relief.

After a period of rest and successful intake of clear liquids, you can begin introducing bland solid foods. This typically starts with plain, low-fiber options and progresses gradually over a day or two, depending on how your body is feeling.