What's a Good Dinner for an Upset Stomach?

December 3, 2025 •

4 min read

According to nutritionists, bland and easily digestible meals are often the best choice when dealing with discomfort. So, what's a good dinner for an upset stomach? Opting for simple, mild-flavored foods can provide necessary nutrients while soothing your digestive system and promoting recovery.

Quick Summary

This guide provides a comprehensive list of gentle dinner ideas for sensitive stomachs, including low-FODMAP options and the classic BRAT diet recommendations, to help alleviate discomfort and aid recovery.

Key Points

Start Simple: Begin with bland, easy-to-digest foods like plain rice, toast, and crackers to let your stomach settle.
Embrace Broth: Warm, clear broths from chicken or vegetables provide hydration and are soothing for an unsettled stomach.
Incorporate Lean Protein: Once tolerated, add gentle protein sources like boiled or poached chicken to aid recovery and provide energy.
Consider Porridge: For maximum gentleness, rice-based congee is an ideal option, as its pre-digested texture requires minimal work from your stomach.
Avoid Triggers: Steer clear of high-fat, spicy, or heavily seasoned foods, as these can aggravate symptoms and hinder recovery.
Try Low-FODMAP Options: If you have a sensitive stomach or IBS, opt for low-FODMAP dishes with ingredients like quinoa and specific vegetables to reduce bloating.
Stay Hydrated: Alongside a gentle dinner, drinking plenty of water, ginger tea, or electrolyte fluids is crucial for hydration.

Soothing Dinners: The Best Foods for an Upset Stomach

When your stomach is in distress, the thought of eating can be unappealing, but providing your body with simple, gentle nutrition is key to recovery. The right dinner can help settle your stomach, reduce nausea, and replenish lost nutrients. Conversely, heavy, greasy, or spicy meals can exacerbate symptoms and slow down the healing process. Fortunately, there are many comforting and easy-to-digest options to help you feel better.

Classic BRAT Diet Dishes

The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been recommended for upset stomachs due to its bland, low-fiber, and binding properties. These foods are easy to digest and can help firm up loose stools. For dinner, you can build a simple, soothing meal around these staples.

Plain White Rice: A simple, unsalted bowl of plain white rice provides energy without irritating your gut. For extra comfort, prepare it as a congee or porridge, which makes it even easier to digest.
White Toast: A slice of plain white toast is easy on the digestive system. Avoid adding butter or heavy toppings, which can be hard to process.

Gentle Protein and Broth-Based Meals

Once your stomach can tolerate solid foods, introducing lean protein and warm broths is a great next step.

Plain Boiled or Poached Chicken: Chicken breasts, boiled and shredded, offer lean protein that's easy on the tummy. You can serve it plain or mix it into a simple chicken and rice soup for added hydration and warmth.
Chicken and Rice Soup: A classic cure-all, chicken and rice soup combines soothing broth with gentle carbs and lean protein. Opt for a homemade version with a low-sodium stock to avoid extra additives.
Congee (Rice Porridge): This traditional Asian rice porridge is an excellent dinner for an upset stomach. The long cooking time breaks down the rice, making it incredibly easy to digest. A version with plain chicken and a hint of fresh ginger can be particularly soothing for nausea.

Stomach-Friendly Low-FODMAP Dinners

For those with Irritable Bowel Syndrome (IBS) or sensitive digestive systems, a low-FODMAP diet can be helpful. FODMAPs are types of carbohydrates that can trigger bloating and discomfort.

Low-FODMAP Shepherd's Pie: A gentle take on a classic, this version uses lean ground meat (beef or turkey), lactose-free milk and cheese for the mash, and low-FODMAP vegetables like carrots and green beans. Garlic-infused olive oil adds flavor without the high-FODMAP garlic.
Quinoa with Steamed Veggies: Quinoa is a gluten-free grain that is often well-tolerated. Serve it with steamed carrots and sweet potato for a light yet nourishing meal.

What to Avoid for an Upset Stomach

Certain foods are known to irritate a sensitive digestive system. Steering clear of these can help speed up recovery.

High-Fat and Fried Foods: These are difficult to digest and can delay stomach emptying, leading to discomfort.
Spicy Foods: Hot spices can irritate the stomach lining and increase stomach acid, which can worsen nausea and reflux.
Dairy Products (excluding certain options): Milk can be hard to digest for some. However, probiotic-rich options like plain kefir or certain yogurts can be beneficial.
Acidic Foods: Tomatoes and citrus fruits can worsen acid reflux. Opt for bland, neutral foods instead.

Comparison of Upset Stomach Dinner Options


Dinner Option	Primary Benefit	Key Ingredients	Good For	Why It Works
Chicken and Rice Soup	Rehydration & Protein	Plain chicken, white rice, broth	Nausea, low energy	Gentle, easily digestible, warm broth is soothing
Moong Dal Khichdi	Easy Digestion & Nutrients	Rice, moong dal	Diarrhea, general discomfort	Soft, nourishing, balances gut flora
Low-FODMAP Shepherd's Pie	IBS-friendly & Comfort	Lean meat, potatoes, low-FODMAP veg	Sensitive stomachs, IBS	Avoids high-FODMAPs that cause bloating
Plain White Porridge (Congee)	Maximum Comfort & Ease	White rice, water/broth	Vomiting, extreme sensitivity	Pre-digested texture minimizes stomach effort

Conclusion: Simple is Always Best

Choosing what's a good dinner for an upset stomach ultimately comes down to prioritizing simple, bland, and easily digestible foods. Whether it's a comforting bowl of chicken and rice soup, a plain rice porridge, or a low-FODMAP vegetable and quinoa dish, the goal is to provide your body with nourishment without adding further strain. Always listen to your body and introduce new foods slowly. Staying hydrated with clear fluids and herbal teas is also crucial for a speedy recovery. If your symptoms persist or worsen, it is always best to consult a healthcare provider for personalized advice.

For more information on digestive health, a great resource is the Mayo Clinic's overview on coping with a stomach bug. [https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/best-foods-to-eat-when-you-have-a-stomach-bug]

Frequently Asked Questions

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. These foods are bland, low-fiber, and binding, making them easy to digest and helpful for soothing an upset stomach, particularly when experiencing diarrhea.

Most dairy products, like milk and cheese, can be difficult to digest and should be avoided. However, plain yogurt or kefir with live active cultures can introduce beneficial probiotics that may help restore gut health.

Warm, soothing foods like broths, herbal teas, and porridge are often more comforting and easier to tolerate. Extremely hot or cold items can sometimes shock the digestive system.

No, spicy food should be avoided. The capsaicin and other compounds in spicy foods can irritate the stomach lining and increase acid production, which can worsen an upset stomach.

You should stick to bland foods until your symptoms have improved and your appetite returns. Gradually reintroduce more varied foods once your digestive system feels settled again.

Yes, classic chicken noodle soup is an excellent choice. It provides warm, soothing broth for hydration, gentle noodles for carbohydrates, and lean protein from the chicken, all of which are easy to digest.

Ginger has natural anti-inflammatory and anti-nausea properties. Consuming it in forms like ginger tea can help alleviate symptoms of nausea and indigestion.