A Guide on What to eat to settle an upset stomach?

November 6, 2025 •

4 min read

An upset stomach is a common ailment, with digestive issues affecting millions of people each year. Knowing what to eat to settle an upset stomach is crucial for providing relief and allowing your digestive system to recover quickly. While it may be tempting to avoid food altogether, certain bland, easily digestible foods can actually help to soothe your symptoms and get you back on track.

Quick Summary

An upset stomach can be soothed with a diet of bland, easily digestible foods such as bananas, rice, and toast. Proper hydration with clear liquids and herbal teas is vital. Foods to avoid include spicy, fatty, and high-fiber items, which can aggravate symptoms.

Key Points

Hydration is Key: Replenish lost fluids and electrolytes with water, clear broths, and oral rehydration solutions.
Start with Bland Foods: Follow the principles of the BRAT diet (bananas, rice, applesauce, toast) as a starting point for easily digestible meals.
Consider Soothing Herbs: Use natural remedies like ginger or peppermint tea to help calm nausea and stomach cramps.
Introduce Probiotics: Consume live and active cultures from yogurt, kefir, or supplements to restore good gut bacteria.
Avoid Trigger Foods: Steer clear of spicy, fatty, greasy, and high-fiber foods, along with dairy (excluding yogurt), caffeine, and alcohol.
Reintroduce Foods Gradually: Slowly add more complex foods to your diet as you feel better, moving from simple carbs to lean proteins and cooked vegetables.
Know When to Seek Medical Help: Consult a doctor if symptoms are severe, persistent, or accompanied by fever, bloody stools, or signs of dehydration.

Prioritizing Hydration First

When an upset stomach is accompanied by vomiting or diarrhea, your body loses essential fluids and electrolytes. This makes staying hydrated your first and most critical step toward recovery. Water is always a good choice, but you can enhance its effectiveness by sipping on other clear liquids to replenish lost minerals and energy.

Oral Rehydration Solutions: Products like Pedialyte or low-sugar sports drinks can help restore the balance of electrolytes more effectively than plain water.
Clear Broths: Clear chicken, beef, or vegetable broth is easy to digest and provides much-needed salt and nutrients.
Diluted Juices: Stick to low-acid juices like apple or grape juice, but dilute them with water to prevent aggravating your stomach.

The BRAT Diet and Its Evolution

The traditional BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been the gold standard for soothing an upset stomach. These foods are low in fiber, bland, and starchy, making them easy to digest and helping to bind stools. However, modern nutritional guidance suggests a less restrictive approach for a faster return to a regular diet.

Bananas: Rich in potassium, which is often depleted by vomiting and diarrhea, and easy to digest.
White Rice: A simple, easily digestible carbohydrate that is low in fiber.
Applesauce: Contains pectin, a soluble fiber that can help firm up bowel movements, and is gentle on the stomach.
White Toast: Made from refined white bread, it's easier to digest than whole-grain versions.

Instead of strictly adhering to BRAT, consider it a starting point. As you begin to feel better, you can gradually reintroduce other bland foods like crackers, boiled potatoes, and oatmeal before moving back to your regular diet within a day or two.

Soothing Herbs and Natural Remedies

Certain herbs have been used for centuries to calm digestive distress and can offer gentle relief for an upset stomach.

Ginger: This root is highly effective against nausea and vomiting due to its anti-inflammatory and gastrointestinal motility-enhancing properties. Brew it into a tea by steeping sliced ginger in boiling water.
Peppermint: The active compound menthol in peppermint can relax the muscles of the gut, which helps reduce cramping, gas, and bloating. Peppermint tea is a popular and gentle way to consume it.
Chamomile: Known for its calming effects, chamomile tea can help soothe the digestive tract and is often used for indigestion and stomach irritation.

The Role of Probiotics

Probiotics, or 'friendly bacteria', are live microorganisms that help restore the balance of your gut microbiome. An illness can disrupt this delicate balance, and introducing probiotics can aid recovery.

Yogurt and Kefir: Look for products with 'live and active cultures' to ensure you are getting beneficial bacteria.
Miso Soup: This fermented food is another source of probiotics that is gentle on the stomach.

Comparing Foods: What to Eat vs. What to Avoid

When your stomach is upset, understanding the difference between helpful and harmful foods is key to a faster recovery. The table below provides a quick reference.


Foods to Eat (Bland & Gentle)	Foods to Avoid (Aggravating & Hard to Digest)
Bananas	Spicy foods (chili, curry)
White rice	Fatty, fried, or greasy foods (fast food, bacon)
Applesauce	Whole-grain foods (brown rice, wheat bread)
White toast	Raw vegetables and high-fiber foods (broccoli, beans)
Oatmeal	Acidic fruits and juices (oranges, tomatoes)
Saltine crackers	Dairy products (milk, cheese), except for yogurt/kefir
Clear broths	Caffeine (coffee, soda, black tea)
Lean, unseasoned poultry	Alcohol and carbonated beverages
Boiled potatoes	Sugar and sweets (candy, sugary drinks)

Gradual Reintroduction of a Normal Diet

Once your symptoms subside, it's important to transition back to your regular diet slowly. Start by adding soft foods like cooked eggs, lean baked fish, and cooked vegetables like carrots and green beans. Avoid heavy seasoning and large meals. Gradually reintroduce high-fiber foods like whole grains and raw fruits and vegetables to prevent a relapse of symptoms. The goal is to listen to your body and move at a pace that doesn't trigger a return of discomfort.

Conclusion

Dealing with an upset stomach can be a challenge, but a strategic approach to diet can significantly ease your symptoms and speed up recovery. Starting with clear fluids for hydration and progressing to a bland diet based on foods like bananas, rice, and toast is the most effective method. Incorporating natural remedies like ginger and peppermint, along with probiotics, can further support your digestive health. Remember to avoid irritating foods and listen to your body throughout the process of returning to a normal, balanced diet. For persistent or severe symptoms, it is always wise to consult a healthcare provider for a thorough evaluation.

This article is intended for informational purposes only and does not constitute medical advice. For any persistent or severe symptoms, please consult a healthcare provider.

Frequently Asked Questions

After vomiting has stopped, it's best to start with small sips of clear liquids, like water, clear broth, or an electrolyte solution, rather than solid food.

Besides water, clear beverages like diluted apple juice, electrolyte drinks, or herbal teas such as ginger, peppermint, and chamomile can help soothe an upset stomach.

Most dairy products, like milk and cheese, can be hard to digest due to their fat and lactose content and should be avoided. However, low-fat yogurt and kefir with live cultures are often tolerated and can provide beneficial probiotics.

For most people, a bland diet should only be followed for a day or two until symptoms improve. Afterward, you can gradually reintroduce a more varied diet to ensure you get all necessary nutrients.

While often used for nausea, many commercial ginger ales contain little to no real ginger. A better option is to make your own ginger tea using fresh ginger root for a higher concentration of beneficial compounds.

You should see a doctor if you experience severe pain, persistent vomiting or diarrhea for more than a few days, high fever, or signs of severe dehydration.

For acute upset stomach, especially with diarrhea, it is best to stick to low-fiber, simple carbs. As you recover, gradually reintroduce fiber-rich foods like cooked vegetables and eventually whole grains.