Which Crackers are Best for an Upset Stomach? A Guide to Soothing Your Gut

October 29, 2025 •

4 min read

Did you know that many doctors and dietitians often recommend simple, starchy foods like crackers to help manage mild nausea and upset stomach symptoms? When your digestive system is sensitive, knowing which crackers are best for an upset stomach can make a significant difference in your comfort.

Quick Summary

Learn which crackers are most effective for settling an upset stomach by absorbing acid and calming nausea. Understand the benefits of bland, low-fat options and discover which types to avoid for better digestive relief.

Key Points

Choose Bland, Low-Fat Crackers: Crackers like saltines, plain graham, and oyster crackers are recommended for their simplicity and low fat content, which is gentle on a sensitive stomach.
Saltines Absorb Stomach Acid: The starchy nature of saltine crackers helps absorb excess stomach acid, reducing irritation and providing relief from nausea.
Avoid High-Fiber, High-Fat, and Flavored Crackers: Steer clear of whole-grain, cheesy, or spicy crackers, as their fiber, fat, and strong flavors can worsen an upset stomach.
Nibble Small Portions Frequently: Eating a few crackers at a time, especially upon waking with nausea, is more effective than eating a large amount at once.
Pair with Hydrating Fluids: When sick, crackers should be accompanied by clear liquids like water or broth to prevent dehydration and aid digestion.
Remember Crackers Are a Temporary Solution: While effective for short-term relief, crackers are not nutritionally complete. A gradual return to a balanced diet is necessary once symptoms subside.

The Science Behind Bland Crackers for an Upset Stomach

When you're dealing with an upset stomach, whether from nausea, vomiting, or diarrhea, the goal is to consume foods that are gentle and easy to digest. Bland crackers, especially saltines, have been a go-to remedy for generations, and for good reason. The science behind this folk remedy is sound. Bland, starchy foods absorb excess stomach acid, which often causes irritation and nausea, especially on an empty stomach. Their low fiber, fat, and sugar content means they are processed quickly by the digestive system without placing an additional burden on it. Furthermore, the mild, odorless nature of these crackers is less likely to trigger nausea compared to foods with strong smells or flavors. A modest amount of salt in these crackers can also help replenish electrolytes lost during periods of dehydration.

Why a Low-Fiber, Low-Fat Choice is Crucial

While whole-grain crackers are often the healthier choice for daily nutrition, they can be problematic for a sensitive or upset stomach. The higher fiber and fat content slows down digestion, potentially exacerbating symptoms like bloating and cramping. During a stomach illness, your digestive system needs a break. Refined white flour crackers, which are low in fiber, allow for quicker, easier digestion, making them the superior choice for temporary relief.

The Best Crackers for an Upset Stomach

Based on expert recommendations and anecdotal evidence, certain types of crackers stand out for their effectiveness in soothing an unsettled gut.

Saltine Crackers (or Soda Crackers): These are the undisputed champions for stomach issues. Their blandness, low fat, and ability to absorb stomach acid make them ideal for nausea and settling the stomach. For pregnant individuals experiencing morning sickness, eating a few saltines before getting out of bed is a widely recommended practice.
Plain Graham Crackers: These can be another excellent option, especially as you begin to tolerate solid foods. They are generally bland and low in fat, making them a gentle choice for easing back into eating. Look for plain varieties without excess sugar or frosting.
Oyster Crackers: Thanks to their very small size, oyster crackers are often easier to manage when nausea is severe. You can nibble on them slowly to prevent overwhelming your stomach. They also serve as a great addition to clear broth or soup.
Plain, Simple Rice Crackers: For those avoiding wheat or gluten, plain rice crackers offer a viable alternative. Like their saltine counterparts, they are simple, starchy, and easy to digest. Always check the ingredients list to ensure there aren't hidden flavorings or high-fat oils.

A Comparison of Popular Crackers

This table provides a quick overview of how common cracker types stack up for an upset stomach.


Feature	Saltines	Oyster Crackers	Plain Graham Crackers	Whole-Grain Crackers	Flavored Crackers (Cheese, etc.)
Suitability for Upset Stomach	Excellent: Bland, absorbent, low fat.	Excellent: Bland, small size for easy eating.	Good: Bland, low-fat alternative.	Poor: High fiber can be irritating.	Poor: Strong flavors and fats worsen symptoms.
Effect on Nausea	Helps calm nausea with blandness.	Easy to tolerate in small bites.	Mild taste is not likely to trigger nausea.	High fiber can contribute to discomfort.	Strong odors and spices can increase nausea.
Digestibility	Highly digestible due to low fiber.	Easy to digest.	Moderately easy to digest; check sugar content.	Harder to digest due to high fiber.	Difficult to digest due to fat and additives.
Best Use	First food after vomiting, morning sickness, general nausea.	Nausea relief, adding to broths.	Later stage of recovery, as a gentle snack.	For general daily health, not acute illness.	Avoid entirely during stomach upset.

Tips for Eating Crackers with an Upset Stomach

While choosing the right cracker is important, how you eat them can also influence your comfort.

Eat Small, Frequent Amounts: Instead of a large handful, nibble on just a few crackers at a time. Eating too much at once can overtax a sensitive stomach.
Stay Hydrated: Always pair your crackers with small sips of fluid like water, clear broth, or an electrolyte drink. Dehydration often accompanies stomach issues.
Take It Slow: Reintroduce solids gradually. Start with crackers and other bland foods like bananas and rice before moving back to a regular diet.

What to Avoid When Your Stomach is Upset

Just as important as knowing what to eat is knowing what to avoid. Steer clear of foods that are likely to irritate your digestive system further, including:

High-Fat Foods: Greasy, fried, or fatty foods are difficult to digest and can worsen nausea and stomach pain.
Spicy Foods: Spices and strong seasonings can irritate the stomach lining.
High-Sugar Foods: Excessive sugar can cause digestive distress. This includes many flavored crackers and sodas.
Caffeine and Alcohol: Both can further dehydrate you and irritate the stomach.
Certain Dairy Products: While some low-fat yogurt with probiotics might be beneficial, many people find dairy hard to digest during an upset stomach.

Conclusion

When you’re experiencing an upset stomach, returning to basics is often the best strategy. Bland, low-fat crackers like saltines, oyster crackers, and plain graham crackers are time-tested remedies for a reason. They provide simple carbohydrates to settle your stomach, absorb excess acid, and are gentle on a compromised digestive system. Remember to start with small, frequent portions, stay hydrated, and slowly reintroduce other foods as your symptoms improve. If your symptoms are severe or persist, it's always best to consult a healthcare provider for a proper diagnosis and treatment plan. For more comprehensive information on diet and digestive health, refer to resources like the Cleveland Clinic's guide to foods for an upset stomach.

[Authoritative External Link: Cleveland Clinic Health Essentials, Foods For Upset Stomach, https://health.clevelandclinic.org/foods-for-upset-stomach]

Frequently Asked Questions

Saltine crackers are recommended because they are bland, low in fiber and fat, and absorb stomach acid, which can help settle a queasy stomach and reduce nausea without introducing irritating flavors or textures.

No, it is generally recommended to avoid whole-grain crackers when your stomach is upset. Their higher fiber content can be harder to digest and may aggravate symptoms like cramping and bloating.

Yes, oyster crackers are an excellent choice for nausea. Their small size makes them easy to eat in tiny, manageable bites, which is often preferable when you feel very queasy.

To combat nausea, try nibbling on just a few plain, dry crackers slowly, as eating too much at once can upset your stomach. Some people find it helpful to eat a couple right after waking up.

Yes, you should avoid crackers with high sugar, fat, or added flavorings like cheese or spices. These ingredients can further irritate the stomach lining and worsen your symptoms.

As part of a bland diet, crackers can be paired with other easily digestible foods like clear broths, bananas, or a small amount of applesauce. Avoid creamy soups or high-fat toppings.

Crackers are for temporary, mild stomach issues. If your symptoms are severe, include dehydration, or last for more than a couple of days, it's important to consult a healthcare provider for a proper evaluation.