What's the best thing to eat when you have a sour stomach?

January 8, 2026 •

4 min read

According to the American College of Gastroenterology, indigestion affects nearly a quarter of the population annually. When you're experiencing a sour stomach, knowing what's the best thing to eat is crucial for finding relief without worsening symptoms. The right dietary choices can soothe irritation, while the wrong ones can intensify discomfort.

Quick Summary

Calm an upset stomach with bland, low-fiber foods like bananas, rice, applesauce, and toast, part of the BRAT diet. Ginger and peppermint tea can also alleviate nausea. Avoid fatty, spicy, and acidic foods, as well as dairy and caffeine. Opt for clear fluids and small, frequent meals to aid digestion and stay hydrated.

Key Points

Start Bland: Opt for simple, low-fiber foods like bananas, white rice, and plain toast to reduce irritation.
Embrace the BRAT Diet: Follow the proven bananas, rice, applesauce, and toast regimen for a gentle, effective recovery.
Sip on Soothing Teas: Ginger and peppermint teas are natural anti-nausea remedies that can calm your stomach.
Stay Hydrated: Drink small, frequent sips of water, clear broth, or coconut water to replenish lost fluids.
Avoid Triggers: Stay away from fatty, spicy, acidic, and caffeinated foods and drinks that can worsen symptoms.
Listen to Your Body: Eat smaller, more frequent meals and reintroduce foods slowly as your symptoms improve.

Understanding What Causes a Sour Stomach

Before diving into the dietary remedies, it's important to understand the common culprits behind a sour stomach. Indigestion, also known as dyspepsia, can be caused by various factors, including acid reflux, eating too much, consuming fatty or spicy foods, stress, and certain medications. The sensation is often a result of irritation to the stomach lining, excess acid production, or slowed digestion. Selecting foods that are gentle and easy to digest is the primary strategy for relief.

The BRAT Diet: Your First Line of Defense

For decades, healthcare providers have recommended the BRAT diet for soothing an upset stomach, particularly when dealing with diarrhea and nausea. The acronym stands for Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, bland, and easy to digest, which helps reduce irritation to the gastrointestinal tract.

Bananas: Rich in potassium, bananas help replenish electrolytes lost through vomiting or diarrhea. They also have a natural antacid effect, helping to neutralize stomach acid.
Rice: Plain white rice is a binding food that can help firm up loose stools and is gentle on a sensitive stomach. Avoid brown rice, which has higher fiber content that can be harder to digest during a stomach upset.
Applesauce: Cooked, low-sugar applesauce is easier to digest than raw apples and provides pectin, a soluble fiber that can help with diarrhea.
Toast: White toast is a simple, low-fiber carbohydrate. The toasting process can also make it easier on the stomach. Pair it with a small amount of honey or jelly, but avoid butter or rich toppings.

Herbal Remedies for Nausea and Indigestion

Beyond the BRAT staples, certain herbs are renowned for their digestive benefits.

Ginger: Used for millennia to calm upset stomachs, ginger is a potent anti-inflammatory that can reduce nausea and promote proper stomach emptying. Sip on fresh ginger tea or chew on ginger candies for relief.
Peppermint: The menthol in peppermint can relax stomach muscles, which helps relieve cramping and spasms associated with indigestion. Peppermint tea is a simple way to introduce this soothing herb to your system.
Chamomile: A cup of chamomile tea can help calm an irritated stomach, thanks to its anti-inflammatory properties. It also acts as a mild sedative, which can be helpful if stomach discomfort is keeping you awake.

The Importance of Hydration

When your stomach is sour, you may have a diminished appetite or lose fluids due to vomiting. Staying hydrated is non-negotiable.

Water: Small, frequent sips of water are best, especially if you feel nauseous. Avoid gulping large amounts at once, which can trigger more nausea.
Broth: Clear, low-sodium broths (vegetable or chicken) are easy to digest and provide essential minerals and hydration.
Coconut Water: A natural source of electrolytes like potassium and sodium, coconut water can help replenish fluids effectively.
Diluted Juices: Apple or grape juice, diluted with water, can provide some calories and hydration. Avoid citrus juices, which are highly acidic.

Comparison of Common Stomach-Soothing Foods


Food/Drink	Primary Benefit	Best for	Notes
Bananas	Replenishes electrolytes, neutralizes acid	Nausea, diarrhea	Eat ripe bananas; unripe ones are more starchy
Ginger Tea	Reduces nausea and inflammation	Indigestion, nausea	Use fresh ginger for best results; avoid sugary ginger ale
Plain White Rice	Binds stool, easy to digest	Diarrhea, general upset	Avoid seasonings, butter, or sauces
Low-fat Yogurt	Provides probiotics for gut health	Mild indigestion	Choose plain, unsweetened varieties; may not suit those with lactose intolerance
Clear Broth	Hydrates, provides nutrients	Nausea, loss of appetite	Opt for low-sodium versions
White Toast	Bland, low-fiber carbohydrate	General upset	Avoid high-fiber whole grain bread during a flare-up

What to Avoid Eating with a Sour Stomach

Just as important as knowing what to eat is knowing what to avoid. These foods and drinks can aggravate an already sensitive digestive system:

Fatty and Fried Foods: High-fat content can slow digestion and increase stomach acid production.
Spicy Foods: Spices can irritate the stomach lining and exacerbate acid reflux.
Citrus Fruits and Tomatoes: These are highly acidic and can trigger heartburn.
Caffeine and Alcohol: Both can irritate the digestive tract and increase stomach acid.
Dairy Products (except plain yogurt): Milk, cheese, and ice cream can be difficult to digest, especially for those with lactose intolerance.
Carbonated Beverages: The bubbles in soda can cause bloating and gas, which may worsen discomfort.

Conclusion

When a sour stomach strikes, the path to relief starts with mindful eating. By choosing bland, easily digestible foods like those in the BRAT diet, and incorporating natural aids like ginger and peppermint, you can soothe your symptoms without further irritation. Avoiding common triggers such as fatty, spicy, and acidic foods is equally vital for a speedy recovery. Always listen to your body and introduce foods slowly as you begin to feel better. For persistent or severe symptoms, consulting a healthcare professional is the best course of action.

For more information on digestive health, you can visit the Cleveland Clinic's Health Essentials website.

Frequently Asked Questions

The BRAT diet (Bananas, Rice, Applesauce, Toast) consists of bland, low-fiber foods that are easy to digest. They help bind loose stools and are unlikely to irritate a sensitive digestive system, providing a gentle way to nourish your body when it's upset.

Generally, no. Most dairy products like milk, cheese, and ice cream are high in fat and can be difficult to digest, potentially worsening stomach upset. Plain, low-fat yogurt with probiotics might be tolerated by some, but it's best to avoid milk.

Not necessarily. While ginger has anti-nausea properties, many commercial ginger ales contain very little real ginger and are high in sugar and carbonation, which can actually worsen bloating and gas. Fresh ginger tea is a much more effective remedy.

Focus on clear fluids like water, low-sodium broth, or diluted fruit juices (avoiding citrus). Small, frequent sips are best to prevent further nausea. Electrolyte-rich drinks or coconut water can help with hydration.

Yes, spicy foods should be avoided. Spices can irritate the stomach lining and increase acid production, which can exacerbate the discomfort and burning sensation associated with a sour stomach.

A bland diet like BRAT is intended as a temporary solution. You should gradually reintroduce other foods as your symptoms subside, which may take anywhere from a few days to a week. If symptoms persist, consult a healthcare provider.

Good snacks include saltine crackers, plain rice cakes, or a small, peeled banana. These are bland and low-fiber, providing a bit of sustenance without overwhelming your digestive system.