What is the most soothing food for the stomach? A Guide to Gentle Eating

October 11, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, millions of Americans experience digestive problems, making the quest for relief a common one. To ease discomfort, it's crucial to know what is the most soothing food for the stomach, as simple dietary changes can make a significant difference.

Quick Summary

This article details bland, easy-to-digest foods and supportive liquids, including the BRAT diet, ginger, and probiotics, to help settle an upset stomach and aid recovery.

Key Points

Start Bland: Begin with simple, low-fiber foods like bananas, white rice, applesauce, and toast to give your digestive system a break.
Prioritize Hydration: Sip clear liquids such as water, broth, or electrolyte solutions frequently to prevent dehydration, especially after vomiting or diarrhea.
Incorporate Herbs for Relief: Teas made from ginger, chamomile, or peppermint can naturally soothe nausea and ease abdominal cramps.
Support Gut Flora with Probiotics: Plain yogurt or kefir can help restore the balance of beneficial gut bacteria, which is crucial for healthy digestion.
Avoid Common Irritants: Steer clear of fatty, spicy, acidic, and high-fiber foods, along with alcohol and caffeine, until your stomach has fully recovered.
Reintroduce Foods Gradually: Slowly add more complex foods to your diet as you feel better, rather than jumping straight back into normal eating.

Understanding the Upset Stomach

When your stomach is upset, your digestive system becomes irritated and sensitive. The key to relief lies in choosing foods that require minimal digestive effort, are non-irritating, and provide necessary nutrients without exacerbating symptoms. These bland, low-fiber options help give your gastrointestinal tract a much-needed rest. Simultaneously, staying hydrated is crucial, as vomiting and diarrhea can lead to fluid and electrolyte loss.

Why Bland Foods Work Wonders

Bland foods are mild in flavor, low in fiber, and generally easy to digest. They do not contain substances that can irritate the stomach lining or stimulate excessive acid production. By sticking to a bland diet temporarily, you reduce the workload on your digestive system, allowing it to recover and heal more quickly. A common and often effective starter is the BRAT diet, but there are many other options available.

The BRAT Diet: Bananas, Rice, Applesauce, and Toast

The BRAT diet is a classic go-to for many experiencing an upset stomach. The acronym represents four simple, easy-to-digest foods:

Bananas: Rich in potassium, which helps replenish lost electrolytes. They are soft, easy to eat, and have a natural antacid effect.
White Rice: A low-fiber, bland source of carbohydrates that is easy on the stomach and helps bind stool, which can be beneficial for diarrhea.
Applesauce: A cooked fruit that is easier to digest than raw apples. It provides calories and the soluble fiber pectin, which can help firm up loose stools.
White Toast: A low-fiber carbohydrate source that is gentle on the digestive system. Plain, untoasted white bread is also an option if toasting is too harsh.

While effective for short-term use, the BRAT diet is very restrictive and lacks essential nutrients. It should only be followed for a day or two before gradually reintroducing a wider variety of foods.

Natural Remedies and Herbal Teas

Beyond the BRAT diet, several natural options can provide significant soothing benefits:

Ginger: Known for its powerful anti-nausea effects, ginger can be consumed as tea, in capsules, or by chewing on a small piece of fresh root. It helps relax the muscles of the digestive tract.
Chamomile Tea: This herbal tea is traditionally used to soothe intestinal discomfort, gas, and bloating. Its relaxing properties can calm the digestive muscles and reduce spasms.
Peppermint Tea: Peppermint may help relax the digestive tract muscles, reducing spasms that cause abdominal pain, particularly for those with Irritable Bowel Syndrome (IBS).

Probiotics and Gut Health

Sometimes, an upset stomach is caused by an imbalance of gut bacteria, also known as dysbiosis. Eating probiotic-rich foods can help restore this balance and reduce symptoms like gas, bloating, and irregular bowel movements.

Plain Yogurt and Kefir: These fermented dairy products contain live, active cultures of beneficial bacteria. Opt for plain, low-fat varieties without added sugars, which can irritate the stomach.
Miso and Sauerkraut: These are non-dairy fermented options that introduce good bacteria into the gut.

Easy-to-Digest Proteins and Starches

When you are able to tolerate more than just the BRAT staples, adding lean proteins and cooked vegetables is the next step toward a regular diet.

Lean Meats: Baked or grilled skinless chicken and fish are excellent sources of protein that are easy to digest.
Eggs: Boiled, poached, or scrambled eggs provide protein and are easy to prepare and eat when you are recovering.
Well-Cooked Vegetables: Cooked and peeled vegetables like potatoes, carrots, and green beans are low in fiber and gentle on the stomach.
Oatmeal: Plain oatmeal provides soluble fiber that can help regulate bowel movements.

What to Avoid When Your Stomach is Upset

Just as important as knowing what to eat is knowing what to avoid. These foods can exacerbate symptoms and prolong recovery:

Fried and Fatty Foods: These are harder to digest and can cause stomach pain and heartburn.
Spicy Foods: Chili peppers and strong spices can irritate the stomach lining.
Acidic Foods: Citrus fruits and tomatoes can increase stomach acid, leading to heartburn.
Dairy (excluding plain yogurt/kefir): Milk, cheese, and ice cream can be difficult to digest for some, especially if lactose intolerant.
Whole Grains and Raw Vegetables: The high fiber content is difficult for an irritated digestive system to process.
Caffeine and Alcohol: These can dehydrate you and irritate the stomach.

Choosing the Best Foods for a Sensitive Stomach


Soothing Foods	Irritating Foods
Bananas	Spicy foods
White rice	Fried foods
Applesauce	Fatty meats
White toast	Whole-fat dairy
Plain yogurt / Kefir	Citrus fruits
Clear broths	Raw vegetables
Boiled potatoes	Alcohol and caffeine
Ginger tea	Carbonated drinks
Lean chicken/fish	High-sugar foods
Oatmeal	Excessively fibrous foods

Conclusion: Listen to Your Body for the Best Results

There is no single food that is universally the most soothing food for the stomach, as individual tolerance varies. However, by focusing on bland, easy-to-digest items, staying hydrated, and avoiding common irritants, you can significantly ease digestive distress. Always listen to your body and reintroduce foods slowly as your symptoms improve. For persistent or severe issues, consulting a healthcare provider is essential for a proper diagnosis and treatment plan. For more information on easy-to-digest foods, visit the National Cancer Institute's guide.

Frequently Asked Questions

For immediate relief, many people find success with sipping clear fluids like ginger or peppermint tea, or nibbling on bland, easy-to-digest items such as saltine crackers. However, the best approach depends on the underlying cause of the discomfort.

Yes, plain, low-fat yogurt that contains live, active probiotic cultures can be beneficial for an upset stomach. The good bacteria help restore balance in your gut, which can aid recovery, especially if an imbalance was the cause of your distress.

Most experts recommend avoiding milk and full-fat dairy products when your stomach is upset, as they are high in fat and can be difficult to digest. However, plain yogurt and kefir are generally tolerated well due to their probiotic content.

You should avoid fatty and fried foods, spicy meals, acidic foods (like citrus and tomatoes), caffeine, and alcohol. High-fiber foods, such as whole grains and raw vegetables, should also be limited initially.

Ginger contains bioactive compounds like gingerol and shogaol that interact with the central nervous system and stomach to reduce nausea and vomiting. It also has anti-inflammatory properties that can soothe intestinal discomfort.

Focus on clear liquids to prevent dehydration. Good choices include water, clear broth, diluted fruit juice (avoiding citrus), and herbal teas like ginger or chamomile. Electrolyte drinks can also help replenish lost minerals.

The BRAT diet is considered outdated for long-term use due to its restrictive nature and lack of nutrients. However, it can still serve as a temporary, initial diet for a day or two to ease symptoms before transitioning to a more balanced, bland diet.