What is the best to eat when you have an upset stomach?

November 24, 2025 •

4 min read

According to Healthline, over 50% of adults experience nausea at some point each year, a common symptom of an upset stomach. Knowing what is the best to eat when you have an upset stomach can significantly ease discomfort and speed up your recovery, providing essential nutrients without aggravating your digestive system.

Quick Summary

Hydration is the first priority, followed by a gradual reintroduction of bland, low-fat foods. This often includes elements of the BRAT diet (bananas, rice, applesauce, toast), as well as broths and cooked lean proteins. Avoiding fatty, spicy, and high-fiber foods is crucial for minimizing irritation.

Key Points

Start with Hydration: Focus on drinking small, frequent sips of water, broth, or electrolyte drinks to prevent dehydration, especially after vomiting or diarrhea.
Embrace the BRAT Diet: Incorporate bland, easy-to-digest foods like bananas, rice, applesauce, and toast to help settle your stomach and firm up stools.
Use Ginger for Nausea: Ginger tea or small amounts of fresh ginger are known to effectively combat feelings of nausea and soothe digestive discomfort.
Avoid Irritating Foods: Steer clear of high-fat, spicy, fried, and highly acidic foods, as these can worsen symptoms and delay recovery.
Reintroduce Foods Gradually: Begin with clear liquids, then bland solids, and slowly transition back to your normal diet over a few days, monitoring your body's tolerance.
Consider Probiotics: Plain yogurt with live cultures can help replenish beneficial gut bacteria after an illness, promoting healthier digestion.
Eat Small, Frequent Meals: Instead of large meals, opt for smaller, more frequent meals to prevent overfilling your stomach and triggering nausea.

An upset stomach can be caused by a variety of factors, from a stomach virus and food poisoning to acid reflux or general indigestion. The key to recovery lies not only in resting but also in consuming the right foods and staying hydrated. When your stomach is irritated, it requires less work from your digestive system. That’s why medical professionals often recommend a bland diet, starting with liquids and slowly transitioning to soft, easy-to-digest foods. This article provides a comprehensive guide on what to eat, what to avoid, and other strategies for a smooth and quick recovery.

The BRAT Diet and Its Benefits

The BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast, has long been a go-to recommendation for easing digestive distress, especially diarrhea. These foods are starchy, low in fiber, and bland, making them easy to digest and gentle on the stomach lining.

Bananas: Rich in potassium, bananas help replace lost electrolytes from vomiting or diarrhea. They also have natural antacid properties, which can help soothe stomach pain and indigestion.
Rice: Plain white rice is a low-fiber, bland carbohydrate that can help absorb excess fluid in the colon, firming up loose stools.
Applesauce: A good source of pectin, a type of fiber that can help bulk up stools. Cooking the apples and removing the skin makes it easier to digest than raw fruit.
Toast: Plain, white toast (without butter or rich toppings) is a simple carbohydrate that is easy on the stomach and can help neutralize stomach acid.

Other Soothing and Nutritious Options

While the BRAT diet is a good starting point, other foods can also provide relief and nutrients without irritating your system.

Broths: Clear vegetable or chicken broths are excellent for hydration and help replenish sodium and other electrolytes. They provide warmth and nourishment when solid food is unappealing.
Ginger: Known for its powerful anti-nausea effects, ginger can be consumed as a tea or in small, fresh amounts. Research has shown it can effectively relieve nausea related to pregnancy and cancer treatment.
Herbal Teas: Besides ginger, peppermint and chamomile teas are noted for their ability to soothe an inflamed stomach.
Plain Potatoes: Boiled or baked plain potatoes are easy to digest, high in potassium, and provide needed calories.
Lean Proteins: Once your stomach can tolerate more, introduce lean, cooked proteins like baked chicken or scrambled eggs. These are easier to digest than red meat or fried options.
Probiotic Yogurt: Plain yogurt with live cultures can help restore healthy gut bacteria, especially after an illness.

What to Avoid with an Upset Stomach

Certain foods and drinks can worsen symptoms like nausea, diarrhea, and bloating, and are best avoided until you have fully recovered.

Fried and Fatty Foods: These are difficult to digest and can aggravate an already sensitive stomach lining.
Spicy Foods: High-fat or spicy meals can stimulate acid production and trigger indigestion or reflux.
High-Fiber Foods: While generally healthy, high-fiber foods like raw vegetables, whole grains, and nuts can be hard to digest and worsen diarrhea.
Dairy Products: Many people experience temporary lactose intolerance during a stomach bug, and dairy can cause gas, bloating, and cramps. Plain probiotic yogurt is often the exception.
Acidic Foods: Citrus fruits and tomatoes can be very irritating to the stomach lining, so it's best to avoid them.
Caffeine and Alcohol: Both can irritate the stomach and interfere with recovery. Caffeine is also a diuretic that can worsen dehydration.

Comparison of Soothing vs. Irritating Foods


Food Type	Soothing Choices	Irritating Choices
Carbohydrates	White rice, white toast, saltine crackers, plain oatmeal, boiled potatoes	Whole grains, high-fiber cereals, sweet pastries
Proteins	Baked chicken breast, scrambled eggs, probiotic yogurt	Fried meat, fatty red meat, full-fat dairy products
Fruits	Bananas, applesauce, melon, cooked pears	Citrus fruits, raw berries, raw apples, dried fruit
Beverages	Water, clear broth, herbal tea (ginger, peppermint), electrolyte drinks	Coffee, alcohol, carbonated sodas, acidic fruit juices
Spices & Fats	A dash of salt, fresh ginger	Spicy seasonings, excessive oil, fatty sauces

When to Reintroduce Foods

Your recovery is a gradual process. The timeline below provides a general guide, but it is important to listen to your body.

Phase 1 (First 6-12 hours): Focus on hydration only. Sip small amounts of water, ice chips, or clear broth every few minutes. Rest your stomach completely.
Phase 2 (After vomiting/diarrhea subsides): Introduce clear liquids more frequently. Try diluted apple juice, sports drinks, or herbal teas. If tolerated, start with the BRAT diet foods in small portions.
Phase 3 (Day 2-3): If the bland foods are well-tolerated, you can begin adding more simple, soft foods like cooked carrots, plain baked potatoes, or scrambled eggs. Continue to eat small, frequent meals.
Phase 4 (Gradual Return): Over the next several days, slowly reintroduce your normal diet. Start with lower-fat, less acidic foods before reincorporating richer items. If symptoms return, go back to the previous phase.

Conclusion

For anyone suffering from an upset stomach, a strategic approach to eating can be one of the most effective ways to find relief. Beginning with a focus on hydration and moving gradually to bland, easy-to-digest foods like the BRAT diet staples can help soothe irritation and provide the energy needed for recovery. Equally important is the disciplined avoidance of foods that can exacerbate symptoms, including fatty, spicy, and highly acidic items. By listening to your body and easing back into your normal diet, you can support your digestive system and get back on your feet faster.

This information is for guidance only and does not replace medical advice. For severe or persistent symptoms, consult a healthcare professional. For general health questions, the Mayo Clinic is an excellent resource on digestive care and other topics.

Frequently Asked Questions

The best drinks for an upset stomach are clear fluids like water, clear broths, diluted apple juice, and herbal teas such as ginger or peppermint. Electrolyte-rich drinks are also excellent for replenishing lost minerals, especially after vomiting or diarrhea.

While the BRAT diet (bananas, rice, applesauce, toast) is an effective and safe short-term option, many doctors now recommend a slightly broader bland diet. The BRAT diet alone is considered too restrictive and lacks sufficient nutrients for long-term use.

If you have no appetite, do not force yourself to eat solid food. Instead, focus on staying hydrated with clear liquids. Once you can tolerate fluids, try sipping on small amounts of broth or nibbling on crackers. It's more important to rest your digestive system initially.

Yes, full-fat dairy products like milk, cheese, and ice cream can be difficult to digest and often worsen symptoms like bloating and cramps, especially for those with temporary lactose intolerance. Plain, low-fat probiotic yogurt is often an exception.

You should see a doctor if your upset stomach is accompanied by severe pain, high fever, bloody stools, or if vomiting and diarrhea last for more than a few days. Persistent symptoms, unintentional weight loss, or dehydration also warrant a medical evaluation.

Yes, spicy foods can irritate the lining of your stomach and increase stomach acid production, which can exacerbate heartburn, indigestion, and overall discomfort. It is best to avoid them until your symptoms have resolved.

A bland diet is typically followed for 1 to 3 days, or until your symptoms begin to improve. As you feel better, you can gradually start to reintroduce other foods. If symptoms return, revert to the bland diet for a little longer.