What to Eat for Lunch with an Upset Stomach: Gentle and Soothing Meal Ideas

November 13, 2025 •

4 min read

Nearly half of adults experience nausea at some point each year, making it challenging to choose the right meal. Knowing what to eat for lunch with an upset stomach can make all the difference in soothing discomfort, settling your system, and providing the necessary energy to get through the day.

Quick Summary

Find out which foods are best for an upset stomach by focusing on bland, low-fiber options like bananas, rice, and broth. Learn about gentle meal ideas and ingredients that can help alleviate symptoms and support your digestive system.

Key Points

Prioritize Bland Foods: Focus on low-fiber, bland foods like the BRAT diet (bananas, rice, applesauce, toast) to reduce digestive strain.
Stay Hydrated: Sip on clear broths, coconut water, or herbal teas to replenish lost fluids and electrolytes, especially after vomiting or diarrhea.
Avoid Trigger Foods: Steer clear of spicy, fatty, fried, and acidic foods, along with caffeine and alcohol, as they can irritate your stomach lining.
Eat Smaller, Frequent Meals: Opt for smaller portions throughout the day to avoid overwhelming a sensitive digestive system.
Consider Probiotics: Plain, unsweetened yogurt with live cultures may help restore healthy gut bacteria and support digestion for some individuals.
Choose Lean Proteins: Incorporate baked or grilled skinless chicken or fish for an easy-to-digest protein source that aids recovery.

The Science Behind Soothing an Upset Stomach

When your stomach is feeling sensitive, it's often due to inflammation, irritation, or an infection. The goal of eating during this time is to avoid putting extra strain on your digestive system. This means opting for foods that are low in fiber, fat, and acidity, as these are typically easier to process. Conversely, rich, spicy, or greasy foods can exacerbate symptoms like nausea, bloating, and cramping. Hydration is also crucial, especially if you've experienced vomiting or diarrhea, as it helps replenish lost fluids and electrolytes. By making mindful choices for your midday meal, you can actively aid your body's recovery process.

The Go-To Guide for Gentle Lunches

For decades, the BRAT diet has been a popular remedy for an upset stomach. It stands for Bananas, Rice, Applesauce, and Toast, all of which are famously bland and easy to digest. While effective for short-term relief, you don't have to limit yourself to just these four foods. Expanding your options to include other soft, low-fiber, and lean items can provide more balanced nutrition without causing further distress.

Stomach-Friendly Foods for Lunch

Bananas: Rich in potassium, they help replace lost electrolytes and their soft texture is easy to manage.
Plain White Rice: Lower in fiber than brown rice, it can help bind stools and calm a sensitive gut.
Applesauce: Pectin in applesauce can help calm digestion, but opt for unsweetened varieties to avoid excess sugar.
Plain Toast: Made from white bread, it's a low-fat, low-fiber option that can help absorb stomach acids.
Broth-Based Soups: Clear chicken or vegetable broth provides essential fluids and electrolytes without overloading the system.
Lean, Plain Protein: Baked or grilled skinless chicken or fish are easy to digest and provide needed protein for recovery.
Boiled or Mashed Potatoes: A simple, starchy energy source that is gentle on the stomach.
Ginger: Known for its anti-nausea properties, ginger can be brewed into a warm, soothing tea.
Plain Yogurt with Probiotics: For some, yogurt with live cultures can help restore healthy gut bacteria. Ensure it's plain and without added sugars.

Foods to Avoid for Lunch

Spicy Foods: Spices like chili and pepper can irritate the stomach lining and cause discomfort.
Fatty and Fried Foods: Greasy items like French fries, fried chicken, and burgers are difficult to digest and can trigger nausea.
High-Fiber Vegetables: While normally healthy, raw or high-fiber vegetables like broccoli and cabbage can produce gas and bloating.
Acidic Fruits: Citrus fruits such as oranges and lemons can increase stomach acid and worsen heartburn.
Caffeine and Alcohol: These substances are known to irritate the stomach and should be avoided.
High-Sugar Items: Excess sugar can promote diarrhea, so skip sugary drinks and desserts.

Digestible Lunch Options: A Comparison


Feature	Gentle Lunch Example: Plain Chicken and Rice Soup	Trigger Lunch Example: Spicy Beef Burrito
Digestibility	Very high; ingredients are soft and low in fiber.	Low; high in fat, spice, and potentially fiber from beans and raw veggies.
Soothing Effect	High; warm broth and bland ingredients calm the stomach.	Low; spices and acidity can increase stomach irritation.
Nutritional Value	Provides lean protein, carbs, and hydration. Can be enhanced with cooked carrots.	Contains protein and carbs, but also high levels of fat, sugar, and preservatives.
Preparation Complexity	Low; requires boiling and simmering simple ingredients.	Medium; involves multiple components, seasonings, and cooking methods.
Best for Upset Stomach	Yes, highly recommended.	No, likely to worsen symptoms.

Simple Lunch Recipes for a Sensitive Stomach

Here are a couple of straightforward, gentle lunch ideas to get you started:

Plain Chicken and Rice Soup Simmer boneless, skinless chicken breast in a pot of clear chicken broth until cooked through. Remove and shred the chicken, then return it to the pot with plain white rice. Cook until the rice is tender. Add a small amount of finely diced cooked carrot for extra nutrients if tolerated. Serve warm.

Mashed Potatoes with Baked Fish Boil and mash plain potatoes, adding a touch of salt. Bake a fillet of white fish, such as cod or tilapia, with a little olive oil and fresh parsley. The combination is bland, easy to digest, and provides a good source of protein and carbohydrates.

Conclusion: A Gentle Approach to Recovery

Navigating an upset stomach during lunchtime requires a conscious effort to choose simple, bland, and easily digestible foods. By prioritizing items like plain rice, bananas, clear broths, and lean proteins, you can give your digestive system the rest it needs to heal. Just as important is avoiding common irritants like spicy, fatty, and acidic foods. Remember to also focus on hydration by sipping fluids throughout the day. Listening to your body and taking a gentle approach to eating is the most effective way to manage your symptoms and get back to feeling your best. For more information on managing gastrointestinal issues, consult reliable sources like the National Cancer Institute's guide on Easy-to-Digest Foods.

Beyond the Plate: Small Changes, Big Impact

In addition to your food choices, consider how you eat. Eating smaller, more frequent meals can prevent your stomach from feeling too full and stressed. Taking your time to chew thoroughly also aids in digestion. Stress can significantly impact your gut, so practicing relaxation techniques during your lunch break can be beneficial. These small adjustments, alongside a well-chosen meal, contribute to a smoother and faster recovery from stomach discomfort.

Frequently Asked Questions

No, it is best to avoid coffee and other caffeinated beverages. Caffeine can stimulate acid production in the stomach and increase irritation, potentially worsening your symptoms.

Full-fat dairy, including milk, can be difficult to digest and is often best avoided when your stomach is upset. Some people can tolerate plain, low-fat yogurt with probiotics, but it's important to listen to your body.

Ginger is known for its anti-nausea properties and can help calm a sensitive stomach. It can be consumed as a tea, in ginger chews, or as a supplement, but check for real ginger content.

While fiber is usually good for you, it can be hard to digest during an upset stomach. Stick to low-fiber, easy-to-process foods like plain white rice and toast until your symptoms improve.

Rich foods are typically high in fat, sugar, or spice. If a food smells strong, is greasy, or has a complex flavor profile, it is likely best to avoid it in favor of something more bland and simple.

Eating small, frequent meals is generally better than skipping meals, as an empty stomach can increase nausea. Focus on sipping fluids first, then gradually reintroduce small portions of bland food.

Avocados are rich in healthy fats and fiber, making them a nutritious option for many. However, due to their fat content, they may be difficult for some people with a sensitive stomach to tolerate. Start with a small amount to see how you feel.

Plain saltine crackers are a great alternative to toast. Their bland, salty flavor can help settle nausea, and they are very easy to digest. You can also try boiled potatoes or plain white rice.