What meals are gentle on the stomach?

January 3, 2026 •

4 min read

According to a survey by the International Foundation for Gastrointestinal Disorders, over 25% of Americans experience digestive discomfort at least once a month. Choosing the right foods is key to managing these symptoms and allowing your digestive system to rest and recover. When you have an upset stomach, the focus should be on simple, low-fiber, and low-fat meals that are easy to digest and won't exacerbate irritation.

Quick Summary

This guide outlines specific foods and meals that are gentle on the digestive system, including the BRAT diet components, soothing porridges, lean proteins, and fermented foods. It also offers a comparison of different approaches like the bland diet and low-FODMAP, helping you choose the best strategy for your needs.

Key Points

Start Simple: Begin with easy-to-digest basics like clear broths, plain rice porridge, and toast to minimize irritation during stomach upset.
Embrace the BRAT Diet: For short-term relief from diarrhea, rely on the bananas, rice, applesauce, and toast diet, which binds stool and replaces lost potassium.
Choose Lean Protein: Focus on lean, gentle protein sources such as poached chicken, baked fish, or scrambled eggs, as fatty and fried foods can be difficult to digest.
Incorporate Probiotics: Add plain yogurt or kefir with live cultures to your diet to help restore good bacteria and aid in digestion.
Cook and Peel: To reduce fiber and make foods gentler on the stomach, always cook vegetables thoroughly and remove skins from fruits and potatoes.
Stay Hydrated: Consuming clear fluids like water, herbal teas (ginger or peppermint), and broths is crucial for hydration and can help soothe the digestive system.
Identify Triggers: For chronic issues like IBS, consider a guided low-FODMAP diet to identify and avoid specific carbohydrate triggers.

Soothing Soups and Comforting Porridges

When your stomach feels uneasy, liquid-based meals like broths and pureed soups are an excellent choice because they require minimal digestive effort.

Simple Broths: Clear chicken, beef, or vegetable broths help you stay hydrated and provide a small amount of nutrients without heavy ingredients. For an extra soothing effect, consider making a chicken and rice soup, with the rice providing an easily digestible starch.
Rice Porridge (Congee): A staple in many cultures for soothing upset stomachs, rice porridge is a simple and comforting meal. Cooking rice until it becomes soft and mushy makes it incredibly easy for the gut to process. You can enhance it with a pinch of salt, a small amount of grated ginger, or a soft-poached egg for protein.
Oatmeal: Plain, cooked oatmeal made with water is a good source of soluble fiber, which can help regulate digestion. Avoid instant varieties with added sugars or flavorings, which can irritate a sensitive stomach.

The BRAT Diet and Beyond

The BRAT diet (Bananas, Rice, Applesauce, Toast) is a well-known remedy for an upset stomach due to its binding, low-fiber nature. While useful for short-term recovery, a more varied approach can provide better long-term nutrition.

Bananas: These are rich in potassium, which can help replenish lost electrolytes from vomiting or diarrhea. The soluble fiber in bananas also makes them easy to digest.
White Rice: Unlike high-fiber brown rice, plain white rice is gentle on the stomach and helps absorb excess fluid in the digestive tract.
Applesauce: The pectin in applesauce acts as a thickener, which can help alleviate diarrhea. The cooking process also breaks down the fiber, making it easier to digest than a raw apple.
White Toast: Plain white toast is low in fiber and won't tax your system. Avoid adding butter, jelly with seeds, or other toppings that could cause irritation.
Beyond BRAT: For a more complete meal, consider adding baked or poached chicken breast, cooked and peeled sweet potatoes, or scrambled eggs, all of which provide easily digestible protein and nutrients.

Lean Proteins and Gentle Cooking Methods

Fatty meats and fried foods can slow down digestion and trigger discomfort. Opt for lean proteins prepared with gentle cooking methods to make them easier on your system.

Poached or Baked Chicken: Skinless, boneless chicken breast is a low-fat, high-protein option that is very easy to digest. poaching or baking it ensures it remains tender and won't cause irritation.
Cooked Fish: Varieties like salmon or cod are excellent sources of lean protein and essential fatty acids. Baking or steaming them is the best approach to maintain digestibility.
Eggs: Scrambled, boiled, or poached eggs are a great source of protein and are generally well-tolerated. For extra gentleness, use low-fat milk or water instead of cream or butter for scrambling.

Fermented Foods and Probiotics

Probiotics are friendly bacteria that can help restore a healthy balance of microorganisms in your gut, which is vital for digestion.

Plain Yogurt: Look for unsweetened, plain yogurt with live and active cultures. It's an excellent source of probiotics that can soothe the digestive tract.
Kefir: This fermented milk drink is another great source of probiotics. Choose a plain, low-sugar variety to avoid irritation.
Sourdough Bread: The fermentation process makes sourdough easier to digest for some people, although those with gluten sensitivity should still avoid it.

Comparison of Bland Diet vs. Low-FODMAP Diet

When dealing with a sensitive gut, two dietary strategies are often recommended. Understanding the difference is key to choosing the right approach.


Feature	Bland Diet	Low-FODMAP Diet
Purpose	Minimizes digestive irritation and acid production.	Identifies and restricts certain types of fermentable carbohydrates that trigger IBS symptoms.
Focus	Simple, non-spicy, low-fiber, and low-fat foods.	Restricts specific fermentable carbs (e.g., onions, garlic, certain fruits).
Duration	Short-term, for periods of acute stomach upset.	Longer-term, involving an elimination and reintroduction phase to pinpoint triggers.
Examples	White rice, applesauce, plain toast, broth, boiled chicken.	Certain fruits (grapes, strawberries), specific vegetables (carrots, spinach), lactose-free dairy.
Proponents	Anyone recovering from a virus, surgery, or general nausea.	Individuals with diagnosed Irritable Bowel Syndrome (IBS) or other functional gut disorders.
Benefit	Soothes an irritated stomach quickly.	Provides a personalized dietary plan for long-term symptom management.

When to Seek Medical Advice

While dietary changes can significantly help manage digestive discomfort, it's important to consult a healthcare professional if symptoms are severe or persistent. Conditions like Inflammatory Bowel Disease (IBD), GERD, or IBS may require specific medical guidance beyond simple dietary adjustments. A gastroenterologist can help identify the root cause of your symptoms and create a comprehensive treatment plan.

Conclusion

Navigating digestive issues can be challenging, but understanding what meals are gentle on the stomach is a critical first step. By focusing on simple, easy-to-digest foods like broths, porridges, and lean proteins, and employing gentle cooking methods, you can help soothe an upset gut. Incorporating probiotics and understanding the difference between dietary approaches like the bland and low-FODMAP diets can further empower you to manage your health. For lasting relief, paying attention to how your body reacts to different foods and seeking professional medical advice for chronic issues will pave the way to better digestive health.

Additional Resources

For more information on digestive health and conditions like IBS, consider exploring resources from reputable sources like the Cleveland Clinic or the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

A bowl of plain cooked oatmeal made with water, or simple white toast, is an excellent choice. Both are low in fiber and won't put a strain on your digestive system.

Some people with an upset stomach can tolerate low-fat dairy like plain yogurt or kefir, which contain probiotics. However, those with lactose intolerance should stick to lactose-free or dairy-free alternatives.

Yes, spicy foods can irritate the stomach lining and trigger indigestion, making them best to avoid when dealing with digestive discomfort.

A bland diet is a short-term solution for acute upset stomachs, focusing on simple, low-fat foods. A low-FODMAP diet is a more targeted, longer-term approach for managing chronic symptoms of Irritable Bowel Syndrome by identifying specific carbohydrate triggers.

While fiber is healthy, a high-fiber intake can be hard to digest during an upset stomach. Opt for refined grains and well-cooked, peeled fruits and vegetables to minimize fiber content temporarily.

Cooked vegetables like carrots, green beans, and peeled sweet potatoes are easier to digest than raw, fibrous vegetables.

Ginger is known to help reduce nausea, while peppermint can relax the muscles of the gastrointestinal tract, easing bloating and cramps. Both are often consumed as herbal teas for a calming effect.