What to Cook for Someone with an Upset Stomach?

January 6, 2026 •

4 min read

According to Johns Hopkins Medicine, ginger, a natural component of ginger root, benefits gastrointestinal motility, helping food exit the stomach efficiently. When someone is feeling unwell, knowing what to cook for someone with an upset stomach can make a significant difference in their comfort and recovery.

Quick Summary

Explore simple, soothing recipes and ingredient suggestions to nurture an upset stomach, from easily digestible broths and porridges to the low-fiber BRAT diet. Learn which foods aid recovery and what to avoid to prevent further irritation.

Key Points

Start Simple: Begin with clear fluids like broth and sips of water to rehydrate, then introduce bland foods like bananas, rice, applesauce, and toast (BRAT).
Lean on Broth: Homemade bone or chicken broth provides vital nutrients, electrolytes, and collagen to aid in gut healing and hydration.
Go Soft: Focus on soft, cooked, or pureed foods such as scrambled eggs, well-cooked vegetables, and mashed potatoes to ease the digestive process.
Avoid Irritants: Steer clear of high-fat, spicy, fried, or highly acidic foods, as well as caffeine and alcohol, which can exacerbate symptoms.
Listen to the Body: Reintroduce a normal diet slowly and pay close attention to how the body reacts to different foods to ensure a smooth recovery.
Consider Probiotics: Plain yogurt with live cultures can help restore beneficial gut bacteria, but introduce it slowly to see how it's tolerated.

An upset stomach, caused by everything from a stomach bug to food poisoning or indigestion, leaves a person feeling nauseous, weak, and with a low appetite. The right diet is crucial during this time to provide nourishment without causing further irritation. The key is to opt for bland, easy-to-digest foods that won’t put extra stress on the digestive system. This guide offers practical advice on what to prepare, including specific recipes and foods to focus on.

The BRAT Diet and Beyond

For decades, the BRAT diet—bananas, rice, applesauce, and toast—has been the standard recommendation for upset stomachs. The foods are low in fiber, bland, and starchy, which can help bind stools and soothe the stomach. While effective for short-term relief, health experts now advise transitioning to a more varied, balanced diet quickly to avoid nutritional deficiencies.

Expanding on the BRAT Staples

Instead of restricting yourself to just four items, consider expanding the menu with other gentle foods. This approach offers more vitamins and minerals essential for recovery. The following list provides nourishing options that are easy on the digestive system:

Bananas: Rich in potassium, which is often depleted during bouts of diarrhea or vomiting.
White Rice: Bland and low in fiber, it is easy to digest. Unlike brown rice, which contains more fiber and is harder to process, white rice won't overwork the gut.
Applesauce: A cooked fruit, it provides pectin, a soluble fiber that can help firm up loose stools.
White Toast: Made from refined flour, it is a low-fiber carbohydrate source. Sourdough is another good option as it's easier to digest.
Plain Oatmeal: Soft and easy to eat, it provides calories, vitamins, and minerals. Ensure it's made with water, not milk, initially.
Boiled Potatoes: A simple starch that provides energy without irritating the stomach. Avoid heavy toppings.

The Healing Power of Broth

Warm liquids are incredibly soothing for an upset stomach and excellent for rehydration, especially after vomiting or diarrhea.

A Recipe for Simple Chicken and Rice Soup

Homemade chicken soup is a time-tested remedy that provides hydration, electrolytes, and protein.

Ingredients:

2 boneless, skinless chicken breasts
2 ½ cups water
1 cup cooked white rice
1 small carrot, peeled and sliced (optional)
Pinch of salt (optional)

Instructions:

Place the chicken breasts and water in a medium saucepan. Bring to a boil, then reduce the heat to a gentle simmer.
Cover and simmer for 20–25 minutes until the chicken is cooked.
Remove the chicken, shred it with a fork, and return it to the pot.
Stir in the cooked rice and optional carrot slices. Simmer for 5 more minutes.
Add a pinch of salt if tolerated. Serve warm.

Gut-Healing Bone Broth

For a deeply nourishing and restorative option, bone broth is an excellent choice. It contains gelatin and collagen that can help heal the gut lining.

Ingredients:

1 leftover chicken carcass or 1 pound chicken parts/beef bones
2 tablespoons apple cider vinegar
8 cups filtered water
2 garlic cloves, smashed

Instructions:

Place bones, vinegar, and garlic in a slow cooker. Add water to cover.
Cook on low for 8-24 hours. The longer the simmer, the more gelatin is extracted.
Strain the broth through a fine-mesh strainer, discarding solids.
Serve warm. Refrigerate or freeze leftovers.

What to Avoid

Just as important as what to eat is knowing what to avoid to prevent worsening symptoms.

Comparison of Diets for Upset Stomach


Feature	BRAT Diet	Soft Food Diet	Broth and Liquids	Pros	Cons
Primary Foods	Bananas, rice, applesauce, toast	Mashed potatoes, scrambled eggs, well-cooked veggies, soft fruits, yogurt	Water, clear broths, herbal teas, electrolyte drinks	Easily digestible, soothing, helps solidify stools (BRAT), nutrient-rich (Soft Food), hydrating (Broth)	Restrictive, nutritionally incomplete (BRAT), requires more preparation (Soft Food), lacks solid sustenance (Broth)
Key Benefit	Symptom relief, solidifying stool	Provides wider nutrition, comforting	Hydration, electrolyte balance, gentle on the gut	Provides quick relief with minimal digestive effort	Not sustainable long-term due to nutritional gaps
Recommended Use	Short-term relief (1-2 days)	As a transitional diet back to normal eating	Initial phase of recovery or severe nausea	A structured approach to reintroducing food safely	Can be boring or restrictive for prolonged use

Conclusion

Feeding someone with an upset stomach requires a gentle, thoughtful approach. Start with rehydrating clear liquids and simple, low-fiber foods like those in the BRAT diet. As tolerance improves, gradually introduce a wider variety of soft, easy-to-digest items, such as lean protein and well-cooked vegetables. Incorporating comforting, gut-healing options like homemade chicken or bone broth can provide essential nutrients and support recovery. Always listen to the body's signals and proceed at a pace that is comfortable for the individual. If symptoms persist or worsen, consulting a healthcare professional is essential.

Frequently Asked Questions

When the stomach is very unsettled, start with clear liquids like sips of water, clear broth, or decaffeinated tea. Once those are tolerated, you can move to very simple solids like plain white rice or dry toast.

While the BRAT diet can provide short-term relief, many modern healthcare professionals recommend transitioning to a broader, more nutritionally complete diet within 24 hours to prevent deficiencies.

Most dairy should be avoided initially, as it can be difficult to digest due to lactose. Plain yogurt with live cultures (probiotics) can sometimes be beneficial, but it should be introduced cautiously.

Ginger contains gingerol, a compound that encourages efficient digestion and can relieve nausea and vomiting. It can be consumed in tea, capsules, or added to mild foods.

Lean, skinless proteins such as boiled or baked chicken, turkey, or white fish are excellent options. They are easier to digest than fatty meats and still provide essential nutrients for recovery.

Plain white rice is the best option for an upset stomach because it is a low-fiber, bland carbohydrate that is easy to digest. Brown rice is higher in fiber and can be too harsh for a sensitive gut.

The duration of a bland diet depends on the individual and the severity of their symptoms. Generally, it's recommended for a short period (1-2 days). As symptoms improve, gradually reintroduce a variety of foods.