Foods to Eat for an Upset Stomach

Choosing what meals to consume can be challenging if you have an Upset stomach. Foods that are excellent for an upset stomach do exist, though. Some better options include bananas, rice, applesauce, and oatmeal. Potassium, a mineral that is essential to your body, is present in several foods. Avoid eating heavy foods if your stomach is unsettled. Throughout the day, eat more frequent small meals. Food will be able to exit your stomach more quickly, aiding digestion. If you eat too much, you can get nausea and diarrhea.

Foods to Eat for an Upset Stomach

Foods to Eat for an Upset Stomach


Banana is one of the most popular natural remedies for gastrointestinal upset. The nutrients potassium, fiber, and vitamin C are all abundant in bananas. Bananas can, however, give some people diarrhea and stomach cramps. Discussing a banana diet with your doctor before beginning it would be better. If you have tummy aches, reduce your banana intake. It is essential to consume a lot of water. This will help keep any digestive problems at bay.


Rice is a fantastic choice if you have a stomach ache. It has an anti-secretory effect and is simple to digest. Because it is light and easy on the stomach, boiled rice is very beneficial. Papain, an enzyme found in rice that facilitates digestion and fosters an acidic environment in the stomach, is also found in rice. Additionally, it can treat constipation issues. Because they include fiber and carbohydrates and can assist in restoring normal stools, oats are a wonderful option for those with unsettled stomachs.


Unsweetened applesauce is a healthy food to consume if you have an upset stomach. Pectin, which is present in apples, can ease the symptoms of diarrhea. Whole apples are harder to digest than applesauce. It is also simple to swallow and has little fiber. People who have undergone gastrointestinal surgery are frequently advised to eat this food. Eat it within three hours of surgery for the best results. You might also give plain Greek yogurt a try.


A high-fiber diet might be the most effective treatment for hemorrhoids and irritable bowel syndrome. Breakfast, a snack, or a savory side dish can all be made with oatmeal, a very adaptable cuisine. Its high fiber content presents a challenge for those who experience gastrointestinal upset. Oats can result in gas and bloating.


Due to its high fiber content and calming properties, oatmeal is one of the greatest foods to eat when you have an upset stomach. Soluble fiber, which is present in oats, helps with food digestion. Additionally, it stops intestinal bloating. Oats should be used in moderation, though. It is advised to start small and progressively increase as your body gets used to it. Oats are dried grains. Thus, they absorb liquid. They ought to be served as a thin porridge.


Yogurt is one of the finest foods for an upset stomach. Good bacteria, or probiotics, are present in this diet. These bacteria benefit our health and aid in re-establishing the flora in our stomach. Yogurt is also recognized for enhancing digestion. Additionally, it aids in infection defense and provides tummy pain relief. If your stomach is sensitive, you should initially try alternative foods.


Although it may seem contradictory, eating eggs to avoid stomach trouble can benefit the digestive system. In actuality, eggs are a low-carb, high-protein, and healthy-fat food. After eating eggs, you can experience some constipation, but this is readily remedied with prune juice, psyllium, or bran. Besides, considering the nutritional advantages, it’s a small price.

Start with Liquids

It is pointless to eat if you cannot keep solid food down. Minerals like potassium, calcium, and sodium can be found in sports drinks, clear broth, and coconut water.


Vomiting and nausea are frequent signs of an upset stomach. A popular natural cure for similar symptoms is ginger, an aromatic edible root with brilliant yellow flesh.

Ginger is a versatile food that can be eaten raw, boiled, soaked in hot water, or as a supplement. In every form, it works.


The herbal plant chamomile, which has tiny white blooms, is a traditional treatment for unsettled tummies. Dried chamomile can be either orally as a supplement or brewed as a tea.

In the past, chamomile was used to cure various intestinal issues, such as gas, indigestion, diarrhea, nausea, and vomiting.

However, only a small number of research back up its efficacy for stomach issues despite its widespread use.

It is challenging to determine whether the positive effects are due to chamomile or a combination of the other herbs in these formulas because it is one of many other herbs.


When you have a stomach ache, simple white bread toast is preferable to whole grains rich in fiber. Whole grains contain fiber that is beneficial when you’re healthy but can aggravate stomach issues, especially if you have diarrhea or a stomach ache.

What Foods to Avoid if your Stomach Hurts?

Here are some meals to stay away from if you have an upset stomach or are trying to recover from one.

Insoluble Fiber

Fiber comes in two varieties: soluble and insoluble. When wet, soluble fiber absorbs water and takes on a slimy or gel-like consistency. Insoluble fiber does not change in consistency when wet since it does not absorb much water.

Soluble fiber can help with constipation and diarrhea. It aids in forming soft, substantial stools when taken with lots of water. Including some insoluble fiber in one’s diet may help those who experience constipation.

However, as insoluble fiber hastens the passage of food through the intestines, it might worsen diarrhea.

Among the foods that contain soluble fiber are:

Insoluble fiber can be found in some foods, such as:

FODMAP-Rich Foods

FODMAP, which stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols,” is an abbreviation. The intestines cannot adequately absorb FODMAPS, which are short-chain carbohydrates.

Avoid foods that are high in FODMAPs, for instance:

Several Veggies, such as: 

A Few Fruits, Notably 

  • Apples
  • Pears
  • Peaches
  • Raw bananas
  • Grapefruit
  • Watermelon
  • Mango

Several Meat Items, Such as:

Items made with wheat

Dairy Products

Lactose, a milk sugar, is present in dairy. Some people can’t digest lactose because they are lactose intolerant.

The following dairy products should not be consumed by those who are lactose intolerant:

Most stores have lactose-free dairy products that are suitable for those who are lactose intolerant.

Fatty and Fried Foods

Fried and fatty foods should be avoided by those who are diarrhoeic or vomiting. These are challenging to digest and may make gastrointestinal distress worse.

Foods to steer clear of that are greasy or fatty include:

  • Fast food
  • High-fat meats
  • Cheeses with high-fat content, such as cream cheeses,
  • Whole milk or milk with 2% fat
  • Cream milk
  • Items containing sour cream that has been added butter, margarine, or oil

High-Sugar Foods and Drinks

Consuming high-sugar foods can cause dumping syndrome, also known as tight stomach emptying. Here, the stomach’s contents are quickly emptied into the duodenum, the top section of the small intestine.

Examples of sugary meals and beverages to avoid include:

  • Cookies
  • Pastries
  • Cakes
  • Ice cream
  • Chocolate milk
  • Sugary sodas
  • Sports drinks
  • Fruit juices
  • Most flavored yogurts

What Soothes your Stomach?

The BRAT diet, which can be used to settle an upset stomach, is well-known to all parents of toddlers. It can ease diarrhea or motion sickness.

Low-fiber, high-binding foods make up the BRAT diet. None of these foods contain spices or salt, which can exacerbate symptoms. When you need to eat but feel ill, stick to this bland diet. Try overcooking the toast; the charred bread may help you feel less queasy.

What Causes Stomach Upset?

An upset stomach might indicate several different health issues.

Typical reasons for an upset stomach include:

  • Consuming food too quickly
  • Overeating
  • Consuming oily and fattening foods
  • Foods that are hot or oily
  • Smoking
  • Excess amounts of alcohol, coffee, or chocolate
  • Vitamins, painkillers, and antibiotics
  • Gas
  • Constipation
  • Nausea
  • Vomiting
  • Heartburn
  • Indigestion
  • Stomach virus
  • Migraine
  • Pregnancy-related morning sickness
  • Becoming dizzy
  • Vomiting from food
  • Reactions to allergens
  • Stress

What Fruit is Healthy for the Stomach?

You might want to consider limiting your intake of fructose or fruit sugar if you frequently get gas and bloating. Some fruits, including pears, apples, and mangoes, are particularly high in fructose.

Berries and citrus fruits, such as grapefruit and oranges, contain less sugar than other foods, making them easier to tolerate and less likely to produce flatulence. Bananas are another fruit with a low sugar content that is high in fiber and contains inulin, which promotes the development of healthy bacteria in the digestive tract.

Why can Stress Cause Indigestion?

The body releases hormones and neurotransmitters when we are under stress. Gut motility, or how our intestines and stomach squeeze and move waste through the body, may be negatively impacted by this. Stress can also disrupt the delicate bacterial balance in our gut, resulting in GI discomfort.

Frequently stressed people may eat more unhealthy foods or eat more of them. These foods may contain more natural and artificial sugar, which is poorly absorbed and leads to GI distress. Additionally, smoking and excessive alcohol or caffeine consumption by individuals can result in symptoms.


There are a variety of meals that can soothe an upset stomach. Natural stomach-soothing ingredients include ginger, chamomile, mint, and licorice. Digestive-improving foods include papaya and green bananas.

While avoiding foods high in FODMAPs can help some people get rid of gas, bloating, and diarrhea, probiotic foods like yogurt and kefir can help regulate bowel movements.

Make sure to stay hydrated and replenish electrolytes if diarrhea or vomiting accompanies a stomach ache. Additionally, you could find that eating bland carbohydrates is easier. Even though it’s common to occasionally have an upset stomach, eating these foods can help you feel better and begin your recovery.