What not to eat during an upset stomach?

December 17, 2025 •

4 min read

Acute indigestion, a common cause of an upset stomach, affects approximately 20% of people at some point in their lives. Knowing what not to eat during an upset stomach is crucial for promoting healing, managing symptoms, and ensuring a speedy recovery.

Quick Summary

Several food and drink categories, including fried foods, spicy items, and dairy, can irritate a sensitive digestive tract and worsen symptoms like nausea, bloating, and pain. It is best to avoid these items to promote healing.

Key Points

Avoid Fatty Foods: Steer clear of fried foods, fatty meats, and high-fat sauces to reduce the digestive workload and ease nausea.
Cut Out Spicy and Acidic Items: Eliminate hot peppers, citrus fruits, and tomatoes, which can irritate the stomach lining and worsen reflux.
Limit High-Fiber Foods Temporarily: During an upset stomach, high-fiber foods like whole grains and raw vegetables can cause gas and bloating. Opt for bland, refined starches instead.
Say No to Stimulants: Avoid alcohol, caffeine, and carbonated beverages, as they can increase stomach acid, irritate the gut, and cause dehydration.
Monitor Dairy Intake: Since lactose can be difficult to digest, it is wise to avoid full-fat dairy products during recovery to prevent bloating and cramps.
Keep It Simple: Stick to bland foods and simple preparation methods like boiling or steaming to give your digestive system a much-needed rest.

Understanding Why Certain Foods Worsen Symptoms

When your stomach is upset, your digestive system is often inflamed, overworked, or struggling with a temporary infection. Consuming certain foods can exacerbate this distress rather than provide relief. High-fat, acidic, and spicy foods are particularly problematic because they require more effort to digest and can irritate the stomach lining further. The goal is to give your gut a break by opting for bland, easily digestible foods, while strictly avoiding those that cause inflammation and gastric distress.

The Common Culprits to Exclude

To aid your recovery, it is best to completely remove certain food and drink categories from your diet until your symptoms subside. The main culprits to avoid include:

Fried and Fatty Foods: Foods high in fat, such as fried chicken, french fries, and high-fat cuts of meat, are difficult to digest and slow down gastric emptying. This can increase feelings of nausea and bloating.
Spicy Foods: Hot peppers and heavily spiced dishes contain capsaicin, which can irritate the lining of the stomach and intensify abdominal pain or acid reflux.
Acidic Foods: Citrus fruits (oranges, lemons, grapefruit), tomatoes, and tomato-based sauces can increase stomach acid, leading to heartburn and irritation.
Dairy Products (especially full-fat): For those with even a temporary lactose intolerance, dairy can cause gas, bloating, and diarrhea. Lactose is a sugar that is hard for a compromised digestive system to break down.
High-Fiber Vegetables: While normally healthy, some raw or high-fiber vegetables like broccoli, cabbage, and cauliflower can produce excess gas, which worsens bloating and discomfort.
Whole Grains, Nuts, and Seeds: Similar to high-fiber vegetables, whole grains and seeds can be tough for a sensitive stomach to process. It is better to opt for refined, white grains during recovery.
Processed and Sugary Foods: Packaged snacks, candy, and sodas contain additives, excess sugar, and fats that can disrupt the gut bacteria and worsen diarrhea.

Drinks That Can Worsen Symptoms

What you drink is just as important as what you eat. Certain beverages can be very harsh on an already sensitive stomach.

Caffeinated Drinks: Coffee, tea, and caffeinated sodas stimulate acid production, which can aggravate acid reflux and gastritis.
Alcohol: Alcohol irritates the stomach lining and acts as a diuretic, leading to dehydration, which is especially dangerous if you are experiencing vomiting or diarrhea.
Carbonated Beverages: The bubbles in soda, sparkling water, and other fizzy drinks can introduce air into your digestive system, leading to gas and bloating.
Sugary Juices: High-sugar fruit juices can be hard to digest and may contribute to diarrhea.

Meal Preparation and Reintroduction Strategies

When recovering, preparing meals that are gentle on the stomach is key. Cooking methods should be simple, such as boiling, baking, or steaming, and seasonings should be minimal. For example, choose baked chicken or fish over fried options. When you begin to feel better, reintroduce foods slowly and one at a time to monitor your body’s reaction. Start with very bland, small meals and gradually increase your intake and variety. Avoid rushing back to your normal diet to prevent a relapse of symptoms. For a comprehensive list of dietary recommendations for digestive health, you can consult the Mayo Clinic's guide to indigestion.

Comparison of Foods to Avoid vs. Foods to Eat


Category	Foods to Avoid	Foods to Eat (BRAT Diet +)
Carbohydrates	Whole grains, high-fiber cereals	Plain white rice, toast (white bread), crackers
Protein	Fatty meats (sausage, bacon), fried meats	Baked or boiled lean chicken, eggs, plain fish
Fruits	Citrus fruits, dried fruits, seeded berries	Bananas, applesauce, cooked pears
Vegetables	Raw vegetables, cruciferous vegetables	Steamed or boiled carrots, potatoes, plain sweet potatoes
Dairy	Full-fat milk, cheese, ice cream	Plain yogurt with live cultures (for some), dairy-free alternatives
Fats	Fried foods, high-fat sauces, excess butter	Minimal fats from lean proteins; avoid added oils and dressings
Drinks	Alcohol, caffeine, carbonated sodas, sugary juices	Water, herbal teas (ginger, chamomile), clear broths, electrolyte drinks

Conclusion: A Path to Digestive Comfort

Dealing with an upset stomach can be unpleasant, but making informed dietary choices is the most effective way to manage symptoms and speed up your recovery. By understanding which foods and drinks irritate your digestive system—such as fried, spicy, acidic, and high-fat items—you can actively avoid them and provide your gut with the necessary rest it needs. Adopting a temporary bland diet consisting of foods like bananas, rice, and toast can significantly reduce discomfort. Remember to stay hydrated and listen to your body’s signals. If your symptoms persist or worsen, always consult a healthcare professional for proper diagnosis and treatment. Taking these steps will help you regain your comfort and get back to feeling like yourself sooner.

Frequently Asked Questions

Fried and fatty foods are difficult for the body to digest, which can slow down the emptying of the stomach. This puts more strain on your digestive system and can exacerbate feelings of nausea, pain, and bloating.

No, you should avoid caffeinated beverages like coffee and tea. Caffeine is a stimulant that increases stomach acid production and can irritate the stomach lining, potentially worsening your symptoms.

For many people, yes. The lactose in dairy products can be hard to digest, especially when your stomach is already sensitive. It can lead to gas, bloating, and diarrhea. Plain yogurt with live cultures may be tolerated by some, but it is often safer to avoid full-fat dairy.

Highly acidic foods, such as citrus fruits and tomatoes, can increase stomach acid levels. This can aggravate conditions like acid reflux and gastritis, leading to a burning sensation and general discomfort.

Focus on clear, non-caffeinated liquids to stay hydrated. Good options include plain water, herbal teas like ginger or chamomile, and clear broths. Electrolyte-enhanced drinks are also beneficial, particularly if you have experienced vomiting or diarrhea.

While fiber is normally beneficial, high amounts of insoluble fiber found in raw vegetables and whole grains can be tough on a sensitive digestive system. During recovery, it's better to stick to easily digestible, low-fiber options until your symptoms improve.

You should continue a bland diet for 1 to 3 days, or until your symptoms resolve. Reintroduce foods slowly, one at a time, to see how your body reacts. If discomfort returns, you may need to avoid that food for a longer period.