What should I eat for breakfast if my stomach is upset?

October 11, 2025 •

5 min read

Nearly 50% of adults experience nausea each year, highlighting a common need for easily digestible foods. If you are wondering what should I eat for breakfast if my stomach is upset, opting for bland, low-fat choices can provide relief and comfort to your sensitive digestive system.

Quick Summary

This guide provides gentle breakfast ideas for calming an upset stomach, focusing on bland, low-fat, and hydrating options to alleviate symptoms like nausea and indigestion.

Key Points

Start with Bland Foods: Opt for gentle, low-fiber foods from the BRAT diet (bananas, rice, applesauce, toast) or cooked oatmeal to soothe your stomach.
Stay Hydrated: Sip on clear, caffeine-free liquids like water, clear broths, or herbal teas throughout the morning to prevent dehydration.
Integrate Soothing Ingredients: Incorporate ginger into tea or plain yogurt for its anti-nausea effects, and consider plain, unsweetened yogurt for probiotics.
Avoid Common Irritants: Steer clear of spicy, fried, fatty, and highly acidic foods and drinks, as they can worsen stomach pain and indigestion.
Eat Small and Slowly: Consume smaller, more frequent meals to avoid overloading your digestive system, and eat slowly to aid digestion.
Limit Dairy and Caffeine: High-fat dairy and caffeinated beverages can irritate a sensitive stomach, so opt for plant-based milks or herbal tea instead.

When your stomach is feeling sensitive, selecting the right breakfast is crucial for a comfortable start to the day. The goal is to choose bland, easy-to-digest foods that don't aggravate your digestive system. Many people find success following the BRAT diet principles and incorporating other soothing options.

The Bland Food Approach: The BRAT Diet and Beyond

When you're dealing with a stomach issue, bland, low-fiber, and non-acidic foods are your best friends. The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been a go-to for soothing stomach ailments, and its components make for an excellent breakfast menu.

What is the BRAT Diet?

Bananas: These are rich in potassium, which is often lost during vomiting or diarrhea. They are also low in acid and easy to digest.
White Rice: Plain, white rice is low in fiber and can help bind your stool if you are experiencing diarrhea. Avoid brown rice, which has more fiber and is harder to digest.
Applesauce: A cooked, peeled apple product is easier to digest than a raw one and contains pectin, which can aid in firming up loose stools. Opt for unsweetened versions to avoid excess sugar, which can worsen some symptoms.
Plain Toast: Made from white bread, plain toast is a simple carbohydrate that is low in fiber and easy to process. It can also help absorb excess stomach acid.

Expanding Your Bland Breakfast Options

While the BRAT diet is a good starting point, other foods can be gentle on your stomach while providing more nutrients.

Oatmeal: Plain, cooked oatmeal is a fantastic source of soluble fiber, which helps soothe the stomach lining and promotes good digestive health. Avoid instant flavored oatmeal varieties that contain added sugar and opt for a warm porridge made with water or a mild plant-based milk.
Plain Probiotic Yogurt: For some, yogurt can be a soothing choice. Look for plain, unsweetened varieties with live cultures (probiotics) to help restore healthy gut bacteria. If you are lactose intolerant, avoid dairy or use a lactose-free alternative, as milk and cheese can worsen symptoms.
Boiled or Scrambled Eggs: Eggs are a good source of lean protein that won't overwhelm your digestive system. Cooking them simply by boiling or scrambling them ensures they are easy to digest.
Melons: Fruits like watermelon and cantaloupe are hydrating and low in acid, making them gentle on the stomach.

The Power of Soothing Beverages and Ingredients

Staying hydrated is paramount when your stomach is upset, especially if you have experienced vomiting or diarrhea. Certain beverages and ingredients can also provide additional comfort.

Herbal Teas

Ginger Tea: Ginger is renowned for its anti-nausea properties and can be very soothing. You can make a simple tea by steeping fresh, sliced ginger in hot water.
Peppermint Tea: Peppermint has long been used to calm upset stomachs.
Chamomile Tea: This tea has anti-inflammatory and calming properties that can help reduce gas and bloating.

Hydrating and Replenishing Drinks

Clear Broth: Clear vegetable or chicken broth can help replenish fluids and electrolytes without being heavy on the stomach.
Coconut Water: A natural source of electrolytes, coconut water is hydrating and can help restore minerals lost during illness.

Comparison of Breakfast Foods: Gentle vs. Irritating

Choosing the right foods means understanding which ones will help and which will hurt during stomach distress. Here's a comparison to guide your breakfast choices.


Food Type	Gentle and Soothing Options	Irritating and Aggravating Options
Starches/Grains	Plain white rice, plain white toast, cooked oatmeal, saltine crackers	Whole grains (brown rice, whole wheat), pastries, sugary cereals
Fruits	Ripe bananas, unsweetened applesauce, melons	Acidic fruits (citrus, pineapples), raw apples, dried fruits
Protein	Boiled eggs, scrambled eggs, lean chicken or turkey (plain)	Fried foods, fatty meats (sausage, bacon), spicy foods
Dairy	Plain, unsweetened probiotic yogurt, kefir, mild plant-based milks	Full-fat milk, cheese, ice cream, flavored sugary yogurts
Beverages	Herbal teas (ginger, chamomile), water, clear broth, coconut water	Coffee, caffeinated sodas, alcohol, acidic juices (orange juice)

Foods to Avoid When Your Stomach is Upset

Just as important as knowing what to eat is knowing what to avoid. These foods are hard to digest or can increase acid production, making an upset stomach worse.

Spicy and Fried Foods: These can cause indigestion and worsen inflammation.
High-Fat and Greasy Foods: Slower to digest and can increase nausea.
High-Fiber Foods: While healthy normally, insoluble fiber in foods like raw vegetables and some whole grains can exacerbate diarrhea.
Acidic Foods and Drinks: Citrus fruits, tomatoes, and coffee can irritate the stomach lining and trigger acid reflux.
Caffeine and Alcohol: Both can increase stomach acid and irritation.

Practical Tips for Eating with an Upset Stomach

Beyond choosing the right foods, how and when you eat can make a significant difference in your recovery.

Eat Small, Frequent Meals: Instead of three large meals, try eating smaller portions throughout the day. This prevents overfilling the stomach and keeps it from being completely empty, which can worsen nausea.
Sip Liquids Slowly: Gulping down large amounts of fluid can be hard on the stomach. Sip water or herbal tea slowly to stay hydrated.
Listen to Your Body: Pay attention to what your body can tolerate. If a food makes you feel worse, stop eating it. You know your body best.
Stay Upright After Eating: Lying down immediately after a meal can cause acid reflux. Sit upright for at least 30 to 60 minutes after eating.
Try Cooler Foods: Sometimes, the aroma of hot food can increase nausea. Eating foods that are cool or at room temperature can help.

Conclusion: Starting Your Day Comfortably

Navigating breakfast with an upset stomach doesn't have to be a daunting task. By focusing on bland, easily digestible foods, staying hydrated, and avoiding common irritants, you can give your digestive system the rest it needs to recover. Starting with simple options like a banana, plain oatmeal, or toast can settle your stomach and provide the gentle nourishment you need to get through the morning. As your symptoms improve, you can gradually reintroduce more varied foods into your diet. For persistent or severe symptoms, it is always recommended to consult a healthcare professional. You can find more information on dietary choices for digestive health at sources like Healthline or the NHS.

Healthline: 12 Best Foods for an Upset Stomach

Frequently Asked Questions

No, it's best to avoid coffee and other caffeinated beverages when your stomach is upset, as caffeine can stimulate acid production and worsen discomfort.

Milk and other high-fat dairy products are generally hard to digest and can worsen symptoms. Plain, unsweetened probiotic yogurt or a plant-based milk might be better options, but it's best to avoid dairy until symptoms improve.

For toast, use plain white bread without butter or jelly. For eggs, boil or scramble them without added fats or heavy seasonings. The key is to keep them bland and simple.

For morning sickness, try nibbling on a few crackers or dry cereal before getting out of bed. Plain yogurt with some fruit or a simple smoothie with ginger can also be gentle and help settle your stomach.

While hydrating, many fruit juices, especially citrus, are acidic and can worsen an upset stomach. Diluted, low-acid options like apple juice or coconut water are better choices.

You should typically follow a bland diet for one to three days, or until your symptoms subside. After that, you can gradually reintroduce other foods.

If you can't tolerate solids, focus on clear liquids first. Start with sips of water, clear broth, or electrolyte drinks. Popsicles or gelatin can also help provide hydration and some calories.