What to Eat for Quick Comfort and Relief
When you're experiencing stomach pain, the goal is to consume foods that are easy to digest and won't further irritate your sensitive stomach lining. Bland foods are best because they are low in fiber, fat, and spice, minimizing the workload on your digestive system. Staying hydrated is also paramount, especially if you are experiencing vomiting or diarrhea.
The BRAT Diet and Beyond
The BRAT diet—Bananas, Rice, Applesauce, and Toast—is a classic recommendation for easing digestive upset. While effective for short-term relief, it lacks the full nutritional profile needed for long-term health. It's best used as a starting point before gradually reintroducing other bland foods.
- Bananas: High in potassium, bananas help replenish electrolytes lost through vomiting or diarrhea. Their pectin content can also help bind loose stools.
- Plain White Rice: Easy to digest and low in fiber, white rice is a bland carbohydrate that helps firm up stool. Brown rice is high in fiber and should be avoided initially.
- Applesauce: This semi-solid fruit is easy on the stomach and contains pectin, which can aid in firming stool. Opt for unsweetened varieties to avoid excess sugar.
- Plain White Toast: Simple white toast provides carbohydrates for energy and is easy to digest. Avoid whole-grain bread, which contains more fiber that can irritate the stomach.
Other Soothing Foods and Beverages
In addition to the BRAT components, other gentle options can provide comfort and nutrition during stomach distress.
- Ginger: Known for its anti-nausea properties, ginger can be consumed as a tea, in ginger chews, or added to meals.
- Herbal Teas: Chamomile and peppermint tea can help soothe the digestive tract and reduce cramping and bloating.
- Broth-Based Soups: Clear broths, like chicken or vegetable, provide essential fluids and electrolytes without being too heavy.
- Yogurt with Live Cultures: Plain, low-fat yogurt with probiotics can help restore beneficial gut bacteria, but avoid if lactose intolerant.
- Oatmeal: Simple, cooked oatmeal is a good source of soluble fiber that can help regulate bowel movements without irritating the gut.
- Boiled Potatoes or Sweet Potatoes: These soft, bland tubers are excellent sources of energy and are easily digestible.
Foods and Drinks to Avoid When Your Stomach Hurts
Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate symptoms, causing more pain, bloating, or nausea.
| Food Type | Why to Avoid | What to Choose Instead |
|---|---|---|
| High-Fat/Fried Foods | Hard to digest and can cause bloating, gas, and irritation. | Baked, steamed, or boiled options. |
| Spicy Foods | Can trigger acid reflux and further irritate the stomach lining. | Bland, unseasoned alternatives. |
| High-Fiber Foods | Can worsen diarrhea and put extra strain on the digestive system. | Low-fiber starches like white rice or toast. |
| Citrus and Acidic Fruits | The high acidity can aggravate an already sensitive stomach. | Mild fruits like bananas, melons, or papaya. |
| Caffeine and Alcohol | Both can irritate the stomach lining and increase acid production. | Water, clear broths, or herbal teas. |
| High-Sugar Foods | Can worsen diarrhea and promote the growth of harmful gut bacteria. | Naturally sweet, bland foods like applesauce. |
| Full-Fat Dairy | Can be hard to digest, especially for those with lactose intolerance. | Low-fat yogurt with live cultures or non-dairy milk alternatives. |
Reintroducing Foods After Stomach Pain
Once you feel better and your symptoms have subsided for 24 to 48 hours, you can begin to gradually expand your diet. Start by reintroducing lean proteins like baked chicken or fish and cooked vegetables. Avoid adding everything back at once. Monitoring your body's reaction to new foods is key to a smooth recovery. Wait to reintroduce spicy, fatty, or high-fiber foods until your stomach is completely settled.
Conclusion
Making smart food choices is a cornerstone of recovery from stomach pain. By starting with easily digestible foods and staying well-hydrated, you can give your digestive system the rest it needs to heal. Avoiding trigger foods and slowly reintroducing a balanced diet ensures a smoother transition back to your normal eating habits. Always listen to your body, and if symptoms are severe or persistent, consult a healthcare professional for proper diagnosis and treatment.
Visit Healthline for more on the best foods for an upset stomach
Frequently Asked Questions
What can I drink when my stomach hurts?
When your stomach hurts, it is best to drink clear liquids that are easy on your system. Good choices include water, clear broths, coconut water, and herbal teas like ginger or chamomile. These help prevent dehydration and soothe the digestive tract.
Is the BRAT diet outdated?
While the BRAT diet (Bananas, Rice, Applesauce, Toast) is restrictive and not recommended for prolonged use due to its lack of nutritional variety, it is still considered a valid short-term approach to help ease into eating solid food after a stomach bug. Healthcare professionals now recommend reintroducing a wider variety of foods within 24 to 48 hours.
Should I eat anything if I feel nauseous?
If you are feeling nauseous, it is often best to start by resting your stomach for a few hours. If the nausea subsides, begin with small sips of clear liquids like water or broth. Dry, bland foods like crackers can also help absorb stomach acid and may be better tolerated than a full meal.
How can I make food easier to digest?
To make food easier to digest, stick to simple preparation methods like baking, steaming, or boiling. Opt for bland flavors over spicy or greasy ones, and chew your food thoroughly. Eating smaller, more frequent meals can also reduce the burden on your digestive system.
Are probiotics good for a stomach ache?
Probiotic-rich foods, such as plain yogurt with live cultures or kefir, can be beneficial if your stomach ache is caused by a bacterial imbalance. However, if you are lactose intolerant, dairy may worsen your symptoms. Probiotics help restore healthy gut bacteria and support digestion.
When should I see a doctor for stomach pain?
You should consult a healthcare provider if your stomach pain is severe, persistent for more than a few days, or accompanied by concerning symptoms like fever, bloody stools, or persistent vomiting. These could be signs of a more serious underlying condition that requires medical attention.
Can herbal teas really help with stomach pain?
Yes, herbal teas like ginger, chamomile, and peppermint have been traditionally used for centuries to soothe stomach pain. Ginger is effective against nausea, while chamomile and peppermint have antispasmodic properties that can relax the digestive muscles and reduce cramping.
