An upset tummy, characterized by nausea, bloating, indigestion, or diarrhea, is a common and unpleasant experience that can result from a variety of causes, including viruses, food poisoning, or stress. The key to recovery often lies in giving your digestive system a break while providing it with gentle, easy-to-process nutrients. Choosing the right foods is critical to prevent further irritation and aid healing.
Starting with fluids: The foundation of recovery
When your stomach is upset, hydration is the first and most important step, especially if you have experienced vomiting or diarrhea. Replenishing lost fluids and electrolytes is paramount to preventing dehydration. Start with sips of water or sucking on ice chips to test your stomach's tolerance. As you improve, you can slowly introduce other clear liquids.
- Water: The simplest and most important fluid. Sip it slowly throughout the day.
- Clear Broths: Chicken, vegetable, or beef broth can replenish lost sodium and provide some nutrients. Be sure they are not overly greasy or salty.
- Electrolyte Drinks: Sports drinks or oral rehydration solutions are excellent for replacing electrolytes like potassium and sodium, which are lost during digestive distress.
- Herbal Teas: Peppermint, ginger, and chamomile teas are known for their soothing properties. Peppermint can relax stomach muscles, while ginger is a traditional remedy for nausea.
- Diluted Juices: Diluted apple or grape juice can be tolerated in small amounts, but avoid high-sugar and citrus juices.
The power of bland: The BRAT diet and beyond
After successfully tolerating clear fluids, you can slowly introduce bland, low-fiber solid foods. The famous BRAT diet—Bananas, Rice, Applesauce, and Toast—has long been recommended for its ability to be gentle on the stomach and help bind stool. While it's great for short-term use, modern advice suggests expanding beyond these four to get a broader nutritional intake as soon as possible.
- Bananas: Rich in potassium, they help replace lost electrolytes. The pectin in bananas also helps firm up stool.
- White Rice: This simple starch is easy to digest and low in fiber, which helps bind loose stools. Opt for plain, white rice rather than brown rice.
- Applesauce: Cooking apples breaks down fiber, making it easier to digest. Like bananas, it contains pectin, which can be soothing.
- Plain Toast: White bread toast is a low-fiber option that can help absorb stomach acids. Avoid butter or spreads initially.
- Crackers: Saltine crackers are dry, bland, and can help settle an empty, nauseated stomach.
- Cooked Cereals: Cream of Wheat or simple oatmeal made with water are gentle options.
- Plain Potatoes: Boiled or baked potatoes without the skin are an easy-to-digest source of energy and potassium.
Adding lean protein and probiotics for recovery
Once you feel more stable, you can add some lean protein and probiotics to help rebuild your strength and restore healthy gut bacteria. This should be done gradually and in small quantities.
- Lean Protein: Plain, baked, or broiled chicken or fish are excellent sources of protein that are easy to digest. Make sure to remove the skin and avoid heavy seasoning.
- Eggs: Boiled or scrambled eggs, cooked with minimal fat, are a good source of protein.
- Probiotics: Yogurt or kefir containing live and active cultures can help restore the balance of your gut flora, which can be disrupted by illness. Choose plain, low-fat varieties to avoid excess sugar or fat.
What to avoid with an upset tummy
Just as important as knowing what to eat is knowing what to avoid. These foods and drinks can aggravate your digestive system and prolong your discomfort.
- Fried and Fatty Foods: Greasy, high-fat foods are difficult to digest and can slow down the stomach, increasing nausea and discomfort.
- Spicy Foods: Ingredients like hot peppers can irritate the stomach lining and worsen symptoms of acid reflux.
- Dairy Products: Milk, cheese, and ice cream can be hard to digest, especially if you have temporary lactose intolerance after an illness.
- High-Fiber Vegetables: While healthy, raw, high-fiber vegetables like broccoli, cauliflower, and onions can cause gas and bloating. Stick to well-cooked, low-fiber options initially.
- Citrus Fruits and Acidic Foods: Oranges, lemons, and tomatoes are acidic and can worsen acid reflux and heartburn.
- Caffeine and Alcohol: Both can irritate the stomach lining and cause dehydration.
- Carbonated Beverages: Soda can cause gas and bloating, which increases discomfort.
- Highly Processed Foods: Packaged snacks and processed meals often contain additives, high sugar, and fat, which are not ideal for a sensitive stomach.
Comparison of soothing vs. irritating foods
| Feature | Foods to Eat (Soothing) | Foods to Avoid (Irritating) |
|---|---|---|
| Carbohydrates | White rice, plain toast, saltine crackers, oatmeal made with water, boiled potatoes | Whole grains (brown rice, whole wheat bread), high-sugar cereals, processed snacks |
| Fruits | Bananas, unsweetened applesauce, melons | Citrus fruits (oranges, lemons), high-fiber fruits (berries), dried fruits |
| Proteins | Plain, baked chicken, fish, eggs, tofu | Fried meats, fatty meats (sausage, bacon), spicy meat dishes |
| Dairy | Plain, low-fat yogurt or kefir (for probiotics), lactose-free options | Full-fat milk, cheese, ice cream |
| Fats | Minimal added fats, simple preparation | Fried and greasy foods, creamy sauces |
| Beverages | Water, clear broth, electrolyte drinks, ginger/peppermint tea | Alcohol, caffeine, sugary soda, citrus juices |
The takeaway: A gentle path to recovery
Recovering from an upset tummy is a process of small, gentle steps. Start with clear liquids to rehydrate, then transition to bland, easy-to-digest foods like those in the BRAT diet. Gradually reintroduce more varied options, including lean proteins and probiotics, while consciously avoiding common irritants like fatty, spicy, and acidic foods. Most importantly, listen to your body and return to a normal diet at a pace that feels right for you. If symptoms persist or worsen, consulting a healthcare professional is always recommended.
Source: What To Eat (And Avoid) When Your Stomach Hurts, Health.com
