An upset stomach, characterized by nausea, bloating, cramps, and other digestive discomforts, can stem from various causes, including viruses, food poisoning, or stress. While many cases resolve on their own, making smart dietary choices can provide significant relief and help your digestive system heal. The key is to consume foods that are easy to digest and avoid those that can cause further irritation. This guide explores the best foods and drinks for a sensitive tummy and outlines what to avoid until you are feeling better.
The Foundation: The Bland Diet and Hydration
When your stomach is distressed, the best approach is to return to basics with a bland diet. This strategy helps to rest your digestive system by limiting fat and fiber intake, which are more difficult to process.
- The BRAT Diet: Historically, the BRAT diet (Bananas, Rice, Applesauce, Toast) has been recommended, and its core components remain valuable. These foods are low in fiber, bland, and can help bind stools in cases of diarrhea.
- Bananas: Rich in potassium, which is often lost during vomiting or diarrhea, bananas also increase mucus production to coat the stomach lining and have a natural antacid effect.
- White Rice: As a refined carbohydrate, white rice is easy to digest and low in fiber, which can be helpful for firming up loose stools.
- Applesauce: Cooking breaks down the fiber in apples, making applesauce easier to tolerate. It also contains pectin, a soluble fiber that aids digestion.
- White Toast: Like white rice, white toast is a simple carbohydrate that is gentle on the stomach. Avoid whole wheat, which contains more fiber.
Proper hydration is critical, especially if you have been vomiting or experiencing diarrhea. Sip clear liquids slowly to avoid overwhelming your system.
- Water and Ice Chips: Start with small sips of water or sucking on ice chips to rehydrate gradually.
- Clear Broths: Chicken or vegetable broths provide fluids and electrolytes without being greasy or heavy.
- Oral Rehydration Solutions: Electrolyte drinks are specifically designed to replenish lost minerals and fluids more effectively than sports drinks, which can be high in sugar.
Foods and Natural Remedies That Soothe
Beyond the basic BRAT components, several other items can help calm an upset stomach.
- Ginger: This root is a well-known natural anti-nausea remedy. You can consume it in various forms, including ginger tea made from fresh ginger, chews, or supplements. However, be wary of commercial ginger ale, which often contains little actual ginger.
- Herbal Teas: Peppermint and chamomile teas are known for their calming effects. Peppermint contains menthol, a natural pain reliever that can help with cramping, while chamomile has anti-inflammatory properties.
- Plain Yogurt: Look for plain, low-fat yogurt with live and active cultures. Probiotics can help restore the balance of healthy bacteria in your gut, though some people who are lactose-sensitive may need to avoid dairy.
- Lean Proteins: When you are ready for more substantial food, opt for lean, baked, or broiled proteins like skinless chicken, turkey, or eggs. These are easier to digest than fatty meats.
- Oatmeal and Other Cooked Cereals: Cream of Wheat and oatmeal are good sources of energy that are gentle on the digestive tract.
- Cooked Vegetables: Steamed or boiled carrots, potatoes, and sweet potatoes are good sources of nutrients. The cooking process breaks down the fiber, making them easier to digest than raw vegetables.
Foods and Drinks to Avoid
Certain foods can exacerbate an upset stomach and should be avoided until symptoms subside.
- Fatty and Fried Foods: Foods high in fat, including fried items, take longer to digest and can trigger nausea or diarrhea.
- Spicy Foods: Spices can irritate the stomach lining and stimulate the digestive process, which is the last thing you want with an upset tummy.
- Acidic Foods: Citrus fruits, tomatoes, and certain juices can increase stomach acid and worsen heartburn.
- Dairy Products: Other than plain yogurt, most dairy products like milk, cheese, and ice cream can be difficult to digest due to their fat content and lactose, especially if you are lactose intolerant.
- Caffeine and Alcohol: Both caffeine and alcohol can irritate the stomach lining, with caffeine also having a diuretic effect that can worsen dehydration.
- High-Fiber Foods: While healthy, high-fiber foods like whole grains and raw vegetables can be too difficult for a sensitive stomach to process initially.
When to Reintroduce a Normal Diet
As you begin to feel better, gradually expand your dietary choices. Start by adding one new, mild food at a time to see how your body reacts. Once you are able to tolerate the core bland diet and feel well-hydrated, you can begin to introduce more variety. This might include small amounts of cooked vegetables, small portions of low-fat meals, and eventually, a full range of your normal, healthy diet. Listen to your body and don't rush the process.
Comparison of Stomach-Soothing Foods
| Food/Drink | Primary Benefit | Best Use Case | Note/Caveat |
|---|---|---|---|
| Bananas | Potassium, gentle fiber | Replenishing electrolytes lost from vomiting/diarrhea | Ensure they are ripe for easier digestion |
| Ginger Tea | Anti-nausea | Soothing queasiness, especially from motion or morning sickness | Commercial ginger ale often lacks real ginger |
| White Rice | Easy to digest, binding | Settling the stomach and firming stools | Low in fiber; not a long-term nutritional solution |
| Plain Yogurt | Probiotics | Restoring gut bacteria after an illness or antibiotic use | Avoid if lactose intolerant; opt for low-fat |
| Clear Broth | Hydration, electrolytes | Preventing dehydration, especially after vomiting | Avoid greasy versions; can be a first step back to food |
| Saltine Crackers | Bland, salty | Soaking up stomach acid, reducing nausea | Temporary snack; not a meal replacement |
Conclusion
For anyone asking what's good to eat to settle a stomach, the answer lies in a strategy of gentleness, hydration, and gradual reintroduction. The most effective approach starts with a period of rest for your digestive system, followed by the careful introduction of bland, easy-to-digest foods and plenty of clear fluids. While the BRAT diet is a useful starting point, incorporating other bland foods and natural remedies like ginger can provide more complete relief. Always listen to your body's signals and avoid foods that trigger your symptoms. If symptoms persist or worsen, it is important to consult a healthcare professional to rule out more serious conditions. Following this simple, stepwise nutritional plan can help you get back to feeling your best as quickly and comfortably as possible. For additional information on digestive health, consider visiting a reputable resource like the Cleveland Clinic.
