17 Foods For An Upset Stomach

Common symptoms of an ill stomach are diarrhea and vomiting. In case of those symptoms, the body loses minerals. Here, nutritious bananas come to the rescue. Because this fruit has a lot of potassium which is an essential electrolyte. 

So eating bananas helps restore minerals in the body and provide overall balance. Also, the soluble fiber in the bananas absorbs the extra fluid in the intestines as a result diarrhea gets in control. 

Grab a bunch of fully ripe bananas as unripe ones are not easy to digest leading to stomach irritation. Instead of eating whole bananas at once, try consuming small slices or blend into smoothies for easy digestion. 

Plain white rice is an ally when it comes to eating calming food when the stomach is upset. This simple carbohydrate is easily digestable which puts a minimal strain on your digestive system. 

Similarly, rice is bland and its soothing texture can help alleviate nausea and discomfort. As rice is blad, you can consume it with clear bone broth or noodle soup or consume it as it is if you like the texture.

Applesauce does magic to an upset stomach. How? This contains soluble fiber, which is in the form of pectin. So,  this fiber bulks up stool and reduces unnecessary water amount in the intestines. This whole thing helps to ease the diarrhea. 

Unlike raw apples, this light-weighted applesauce has less acidic content. So when you eat it plain, the digestion becomes much easier. Also, the potassium in it helps bring back the electrolytes in the body. 

Have white toast in the fridge and don’t know if you could eat on an upset stomach. Yes, you can have white toast. It is because this toast is bland and low in fiber. So, it reduces the stomach acid and stops the diarrhea. 

Just grab some white bread, dry toast it, and eat it plain or with warm water. Toast, particularly dry ones made from flour, also has absorbent properties, which are essential for settling acidity, heartburn, or indigestion.

Chamomile tea is known for its calming effects and shooting nature. Its daily intake helps shoot the stomach issues- diarrhea, nausea, irritation, and bloating. 

The anti-inflammatory compounds relax the muscles around the gastrointestinal tract, reducing indigestion or any kind of stomach irritation.

Also, this tea supplies some level of hydration to the body and balances the fluids in case of diarrhea and vomiting. So, one can attain several health benefits with chamomile tea if consumed daily. 

Peppermint tea contains menthol- a shooting property that relieves indigestion, cramps, or any stomach-related issues, all of which happen as the shooting property reduces the burden in the digestive tract. 

Not only that, the cooling effect and calming aroma in peppermint tea further reduce stress, headaches, skin irritation, and many more.

So, next time your stomach feels unwell, simply drink a cup of peppermint tea frequently. You’ll see the results sooner. 

These seeds are rich in soluble fiber- it regulates digestion and improves bowel movements. When 10-20 grams (daily intake) of flaxseeds is mixed with water, it forms a gel-like consistency so it is easily digestible. 

Also, the presence of anti-inflammatory contents lowers irritation in the stomach lining and intestines. So as a result, both essential compounds lessen constipation, indigestion, and bloating.

Not the seeds alone, but you can benefit from flaxseed oil too. But make sure to start with small amounts, otherwise, too much fiber can worsen the condition of an upset stomach. 

Papaya is a readily available food upset stomach can easily digest.

According to WebMD, papaya grows enzymes called papain and chymopapain. Those enzymes digest proteins easily, making digestion smooth, reducing inflammation, and easing burns.

Vitamin C, an antioxidant property in papaya, cleanses the body from harmful viruses, repairs the damaged tissue, and increases their growth. So it ultimately uplifts your immune system by relieving an upset stomach.

Our stomach have a type of healthy bacteria that helps to digest the foods easily. In its absence, you might go through indigestion issues or an upset stomach. 

So what you need to do here is consume foods that are high in probiotics and examples include yogurt, kimchi, kefir, and more. These foods increase the supply of healthy bacteria in our body as a result we feel more lighter and active.

This herb fills in anti-inflammatory compounds like gingerols and shogaols. They lighten the stress in gastro muscles, aiding in bloating, cramping, nausea, and any discomfort in the stomach.

What’s more? Ginger also induces saliva and gastric enzymes, breaking down food and increasing the digestion pace.

So, the moment you feel something is off with your stomach, drink ginger tea or chew raw ginger. Besides those, the health benefits of ginger water are a lot so you can drink that too. 

Coconut water carries 95 grams or 95% water per serving of 100 grams. If diarrhea or vomiting is what you’re dealing with, then this fluid is all you need. 

This hydrating water also raises the amount of water in the body and manages the overall functions of the body.

Additionally, coconut water comes with electrolytes- magnesium, potassium, and sodium, all of which supply energy and help with reliving in the digestive muscles.

So, make the unsweetened coconut juice a part of your daily drink and achieve those health benefits. 

Bone broth is high in electrolytes- it includes calcium, potassium, and sodium. So, these clear drinks bring back the lost fluids by supplying the water content as a result calm your stomach. 

Drink it as it is or add some white rice to thicken it up for a bit more sustenance. You are free to choose your favorite bone broth, chicken, beef, or pork. 

Lean protein sources are typically easy to digest which also supports electrolyte balance. It puts minimal strain on digestion which as a result promotes healing, especially when you are feeling tender and irritable. 

Some good lean protein sources include:

• baked or poached chicken
• baked or broiled fish
• boiled or cooked eggs

Forget your worries about what to eat for stomach upset and churn when you can eat tasty baked potatoes that are fulfilling and easy to digest.

This electrolyte powerhouse is bland yet tasty which your digestive system can handle, especially when it's feeling fragile. And peel off the skin as it has some nutrients that can be tough to digest.

Some research suggests fennel may have anti-inflammatory properties-  it is beneficial for reducing gut discomfort associated with an upset stomach. 

Fennel, especially its seed boasts an essential oil called anethole which is believed to relax your gut, potentially relieving stomach cramps, gas, and bloating.

The lack of strong flavors and spices in bland crackers makes them gentle on your irritated digestive tract. 

Similarly, they are believed to have some absorbent properties that can settle down indigestion or heartburn associated with acid reflux.

Hydration is the key. One can pair these crackers with bone broth or coconut water for a better result and filling effect.

Oatmeal is popular for its soluble fiber- it digests the food very easily and alleviates any kind of stomach discomfort.

This one also possesses complex carbohydrates because it provides sustained energy, vitamins, and minerals. 

So, every time you feel a dull stomach prepare a bowl of oatmeal in water or rice milk and allow your stomach to feel better. Avoid the use of dairy milk and any sugary content.

An unwell stomach can’t tolerate some foods so, it is wise to avoid them. If eaten, the wellness of the stomach just gets worse so, let’s look at those foods: 

• Fried Foods
• High-Fat Foods
• Full-fat Dairy-based Products (Milk, cheese, ice cream, and butter)
• Alcohol
• Caffeine
• Hot and Spicy Foods
• Nuts
• Sugar-based Foods and Drinks
• High Fiber Foods 
• Any Kind of Processed Foods
• Soda-filled Foods and Drinks
• Too Salty Foods
• Acidic Foods

An unwell stomach mostly means indigestion. If it gets sick, we experience vomiting, bloating, constipation, diarrhea, and other symptoms.

The reasons can be many. It may occur from eating certain foods or various medical conditions linked to stomach flu, peptic ulcers, or other health conditions. 

So, for more clarity, here are some factors that might cause your stomach to upset: 

• Overeating or Eating Too Quickly
• Greasy or Spicy Foods
• Use of alcohol, caffeine, and carbonated drinks
• Lactose Intolerance 
• Food Poisoning
• Indigestion
• Illness, such as viral or bacterial gastroenteritis (the stomach flu)
• Trapped gas
• Constipation
• Food allergies or sensitivities