Best Foods for Upset Stomach: What to Eat When Your Stomach Hurts

Dealing with an upset stomach can be uncomfortable and disruptive to your daily life. Whether caused by food poisoning, a stomach virus, stress, or digestive issues, knowing what to eat when your stomach hurts can make a significant difference in your recovery time and comfort level.

The right foods can help settle your stomach, prevent dehydration, ease nausea, and restore normal digestive function. This comprehensive guide explores the best light foods for upset stomach, backed by scientific research and traditional remedies that have stood the test of time.

Understanding Upset Stomach and Digestive Discomfort

An upset stomach encompasses various digestive symptoms including nausea, vomiting, diarrhea, bloating, cramping, and general abdominal discomfort. These symptoms can arise from numerous causes such as viral or bacterial infections, food intolerances, overeating, stress, or underlying digestive conditions.

When your digestive system is compromised, choosing the right foods becomes crucial. The goal is to consume foods that are gentle on your stomach, easy to digest, and help restore balance to your digestive tract without exacerbating symptoms.

Top Light Foods for Upset Stomach Relief

1. Ginger: Nature’s Anti-Nausea Remedy

Ginger has been used for centuries as a natural remedy for digestive issues, particularly nausea and vomiting. This aromatic root contains compounds called gingerols and shogaols that help reduce inflammation in the digestive tract and promote gastric emptying.

Research consistently shows that ginger can effectively reduce nausea associated with pregnancy, chemotherapy, and motion sickness. You can consume ginger in various forms: fresh ginger tea, ginger ale made with real ginger, candied ginger, or ginger supplements.

To make ginger tea, simply steep fresh ginger slices in hot water for 10-15 minutes. Start with small amounts, as consuming more than 4 grams daily may cause digestive side effects in some people.

2. Bananas: Easy-to-Digest Nutrition

Bananas are an excellent choice when your stomach hurts. They’re part of the BRAT diet (Bananas, Rice, Applesauce, Toast), traditionally recommended for digestive upset. Bananas are bland, easy to digest, and rich in potassium, which helps replace electrolytes lost through vomiting or diarrhea.

Green or slightly underripe bananas contain resistant starch, a type of fiber that can help firm up stools and reduce diarrhea. As bananas ripen and become sweeter, they become easier to digest and may be gentler on a sensitive stomach.

3. White Rice: Gentle Carbohydrate Source

Plain white rice is a staple light food for upset stomach. It’s low in fiber, bland, and binding, making it ideal when dealing with diarrhea or nausea. White rice provides easily digestible carbohydrates that give your body energy without overtaxing your digestive system.

Cook the rice plain without added fats, spices, or seasonings. You can eat it on its own or combine it with other bland foods as your stomach begins to settle.

4. Applesauce: Pectin-Rich Fruit Option

Applesauce is another component of the BRAT diet and an excellent choice for upset stomachs. It contains pectin, a soluble fiber that helps firm up stools and can ease diarrhea. The smooth texture is easy to swallow and digest, even when you’re feeling nauseous.

Choose unsweetened applesauce to avoid added sugars that might irritate your stomach further. Apples also contain natural sugars and nutrients that provide gentle energy during recovery.

5. Toast and Plain Crackers

Dry toast and plain crackers like saltines are classic remedies for upset stomachs. These bland carbohydrates are easy to digest and can help absorb stomach acid that may be contributing to nausea. The saltiness of crackers also helps replace sodium lost through vomiting or diarrhea.

Avoid whole grain varieties initially, as the extra fiber may be too harsh on a sensitive digestive system. Stick with white bread toast without butter or spreads until your stomach settles.

6. Chamomile Tea: Soothing Herbal Remedy

Chamomile has been traditionally used to treat various digestive complaints including gas, indigestion, diarrhea, and nausea. This gentle herb has anti-inflammatory and antispasmodic properties that may help relax the digestive tract muscles and reduce cramping.

Brew a cup of chamomile tea and sip it slowly when experiencing stomach discomfort. The warm liquid itself can be soothing, while the chamomile compounds work to calm your digestive system.

7. Peppermint: Relief for IBS and Indigestion

Peppermint has demonstrated effectiveness in reducing symptoms of irritable bowel syndrome (IBS), including stomach pain, gas, bloating, and diarrhea. The menthol in peppermint helps relax the smooth muscles of the digestive tract, reducing spasms and discomfort.

Peppermint tea is a simple way to incorporate this herb into your upset stomach relief routine. However, avoid peppermint if you have acid reflux, as it may worsen symptoms by relaxing the lower esophageal sphincter.

8. Clear Broths: Hydration Plus Nutrition

Clear broths made from chicken, beef, or vegetables provide hydration along with essential electrolytes like sodium and potassium. They’re easy on the stomach and can be sipped slowly to prevent dehydration while providing minimal calories and nutrients.

Stick to clear, strained broths without chunks of meat or vegetables initially. As your stomach improves, you can gradually add small amounts of well-cooked vegetables or shredded chicken.

9. Papaya: Enzyme-Rich Digestive Aid

Papaya contains papain, a digestive enzyme that helps break down proteins and may ease indigestion. This tropical fruit is gentle on the stomach and may help people who have difficulty producing enough digestive enzymes naturally.

Fresh papaya or papaya juice can be consumed in small amounts when dealing with digestive upset. Some people also use papaya enzyme supplements, though natural sources are generally preferred.

10. Oatmeal: Soluble Fiber for Gentle Relief

Plain oatmeal made with water provides soluble fiber that’s easy to digest and can help regulate bowel movements. It’s bland enough to be tolerated during stomach upset while providing more nutritional value than simple white carbohydrates.

Prepare oatmeal with water rather than milk initially, and avoid adding sugar, butter, or other rich toppings until your stomach has fully recovered.

Is Yogurt Good for Upset Stomach?

The answer to whether yogurt is good for upset stomach is nuanced and depends on the type of stomach upset you’re experiencing and your individual tolerance to dairy.

Yogurt contains beneficial probiotics—live bacteria that support gut health. These probiotics can help restore balance to your digestive system, particularly after illness, antibiotic use, or when dealing with certain digestive conditions. Research shows that probiotic-rich yogurt may help with both diarrhea and constipation.

However, there are important considerations:

• During acute nausea and vomiting: Rich, creamy dairy products like yogurt may not be well-tolerated and could worsen nausea. It’s better to stick with bland, simple carbohydrates initially.
• For lactose-sensitive individuals: If you have lactose intolerance, regular yogurt might aggravate stomach symptoms. Choose lactose-free varieties or Greek yogurt, which is lower in lactose.
• For recovery phase: Once acute symptoms subside, plain yogurt with live active cultures can be beneficial for restoring healthy gut bacteria and supporting digestive recovery.

If you choose to eat yogurt for upset stomach, select plain, unsweetened varieties with live and active cultures. Avoid yogurts with added sugars, artificial sweeteners, or fruit chunks that might be harder to digest.

Probiotic Foods for Digestive Balance

Beyond yogurt, several other probiotic-rich foods can support digestive health and help resolve upset stomach symptoms caused by bacterial imbalances:

Kefir

This fermented milk drink contains more diverse probiotic strains than yogurt. Studies suggest that drinking kefir regularly may help with constipation and support overall digestive health. Start with small amounts to assess tolerance.

Buttermilk

Traditional buttermilk contains beneficial probiotics that may help alleviate antibiotic-associated diarrhea and support regular bowel movements. Choose cultured buttermilk rather than acidified versions.

Fermented Foods

Sauerkraut, kimchi, miso, and kombucha contain probiotics, though these foods may be too strong or spicy for acute stomach upset. They’re better introduced during the recovery phase or as preventive measures.

Hydration and Electrolyte Replacement

When dealing with vomiting or diarrhea, preventing dehydration becomes a critical priority. Your body loses fluids and essential electrolytes including sodium, potassium, and chloride.

Best Fluids for Upset Stomach

• Water: Sip small amounts frequently rather than drinking large quantities at once
• Clear broths: Provide hydration plus sodium and other minerals
• Coconut water: Natural source of electrolytes, particularly potassium
• Herbal teas: Ginger, chamomile, and peppermint teas offer hydration with therapeutic benefits
• Oral rehydration solutions: These specially formulated drinks contain optimal ratios of water, sugars, and electrolytes

Avoid caffeinated beverages, alcohol, and highly acidic juices like orange juice, as these can irritate your stomach and worsen symptoms.

Foods to Avoid When Your Stomach Hurts

Knowing what not to eat is just as important as knowing what to eat when dealing with stomach upset. Avoid these foods until your digestive system has fully recovered:

Fatty and Fried Foods

High-fat foods slow digestion and can worsen nausea, bloating, and abdominal discomfort. Avoid fried foods, fatty meats, butter, cream sauces, and rich desserts.

Spicy Foods

Spices can irritate an already sensitive digestive tract. Skip hot peppers, curry, hot sauce, and heavily spiced dishes.

Dairy Products (Initially)

Full-fat dairy products can be difficult to digest and may worsen symptoms, especially if you’re lactose intolerant or sensitive. Avoid milk, cheese, ice cream, and cream during acute symptoms.

Raw Vegetables and High-Fiber Foods

While healthy under normal circumstances, raw vegetables, beans, nuts, seeds, and whole grains can be hard to digest and may increase gas and bloating during stomach upset.

Acidic Foods

Citrus fruits, tomatoes, and acidic beverages can irritate your stomach lining and worsen acid reflux or nausea.

Caffeinated and Carbonated Beverages

Coffee, tea, soda, and energy drinks can irritate your stomach and may worsen diarrhea. Carbonation can increase bloating and gas.

Alcohol

Alcoholic beverages irritate the stomach lining and can worsen nearly all digestive symptoms.

The Low-FODMAP Approach for Digestive Issues

Some people experience upset stomachs due to difficulty digesting certain carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These compounds can ferment in the gut, causing gas, bloating, abdominal pain, and changes in bowel habits.

Common high-FODMAP foods include:

• Wheat and rye products
• Garlic and onions
• Certain fruits like apples, pears, and watermelon
• Dairy products containing lactose
• Beans and lentils
• Artificial sweeteners like sorbitol and mannitol

Research shows that following a low-FODMAP diet can significantly reduce symptoms in 50-80% of people with IBS. If you suspect FODMAPs may be contributing to your digestive issues, consider working with a registered dietitian who can guide you through an elimination and reintroduction protocol.

Special Remedies for Specific Digestive Issues

For Constipation

If constipation accompanies your upset stomach, consider adding:

• Flaxseed meal mixed into oatmeal or applesauce
• Prune juice in small amounts
• Warm liquids, especially in the morning
• Gentle movement and walking

For Diarrhea

When dealing with diarrhea, focus on:

• Binding foods like white rice, bananas, and toast
• Foods rich in pectin like applesauce
• Clear broths for hydration and electrolytes
• Avoiding dairy, high-fiber foods, and fatty foods

For Nausea

To combat nausea, try:

• Ginger in various forms
• Cold foods which have less odor than hot foods
• Small, frequent meals rather than large portions
• Bland carbohydrates like crackers or toast
• Peppermint tea (if you don’t have acid reflux)

When to See a Healthcare Provider

While most cases of upset stomach resolve on their own with rest and appropriate dietary choices, certain symptoms warrant medical attention:

• Severe abdominal pain or cramping
• Blood in vomit or stool
• Signs of severe dehydration (dizziness, dark urine, decreased urination)
• High fever (above 101.5°F or 38.6°C)
• Symptoms lasting more than 2-3 days
• Inability to keep any fluids down
• Recent travel to areas with unsafe water
• Symptoms in vulnerable populations (infants, elderly, pregnant women, or immunocompromised individuals)

If you have chronic digestive issues, consult with a healthcare provider to rule out underlying conditions such as IBS, inflammatory bowel disease, celiac disease, or food allergies. Never start any new supplement or treatment without discussing it with your doctor, especially if you have existing health conditions or take medications.

Creating Your Upset Stomach Recovery Plan

Phase 1: Acute Symptoms (First 24 Hours)

During the first day of upset stomach:

• Focus primarily on clear liquids and electrolyte replacement
• Sip small amounts frequently rather than drinking large quantities
• If you can tolerate food, start with simple crackers or dry toast
• Rest as much as possible
• Avoid solid foods if nausea and vomiting are severe

Phase 2: Early Recovery (Days 2-3)

As symptoms begin to improve:

• Gradually introduce bland carbohydrates from the BRAT diet
• Continue emphasizing hydration
• Add clear broths for additional nutrients and electrolytes
• Eat small, frequent meals rather than large portions
• Monitor your body’s response to each food introduction

Phase 3: Return to Normal Diet (Days 4-7)

Once symptoms have significantly improved:

• Slowly reintroduce regular foods, starting with gentle options
• Add lean proteins like baked chicken or fish
• Include well-cooked vegetables
• Consider probiotic foods to support gut health restoration
• Continue avoiding trigger foods and irritants
• Gradually increase fiber intake

Practical Tips for Managing Upset Stomach

Eat slowly and chew thoroughly: Taking your time with meals reduces the burden on your digestive system.

Stay upright after eating: Avoid lying down immediately after meals, which can worsen nausea and reflux.

Use ginger and peppermint strategically: Keep ginger tea bags or peppermint tea on hand for quick relief.

Keep a food diary: Track what you eat and how you feel to identify potential triggers.

Manage stress: Stress can significantly impact digestive health. Practice relaxation techniques like deep breathing or meditation.

Get adequate sleep: Rest is crucial for recovery and digestive system healing.

Avoid trigger foods: Once identified, eliminate or limit foods that consistently cause problems.

Preventing Future Upset Stomachs

While not all stomach upsets can be prevented, these strategies can reduce your risk:

• Practice proper food safety and hygiene
• Wash hands frequently, especially before eating
• Cook foods to appropriate temperatures
• Avoid questionable food and water, especially when traveling
• Eat regular, balanced meals
• Stay hydrated throughout the day
• Manage stress through healthy coping mechanisms
• Get regular physical activity
• Limit alcohol and caffeine consumption
• Don’t smoke or use tobacco products
• Maintain a healthy sleep schedule

Frequently Asked Questions

How long should I follow a bland diet after an upset stomach?

Most people can begin reintroducing regular foods within 24-48 hours after symptoms improve. Listen to your body and progress gradually. If symptoms return with certain foods, eliminate them temporarily and try again in a few days.

Can I drink coffee when my stomach is upset?

It’s best to avoid coffee and other caffeinated beverages during acute stomach upset, as caffeine can irritate the stomach lining and worsen symptoms like diarrhea and acid reflux. Once recovered, you can gradually reintroduce coffee if desired.

Are probiotics helpful for upset stomach?

Probiotics can be beneficial, particularly for upset stomachs caused by bacterial imbalances, antibiotic use, or certain digestive conditions. However, during acute symptoms, focus on bland foods first. Probiotic foods like yogurt are best introduced during the recovery phase.

What’s the best position to sleep in with an upset stomach?

Sleeping on your left side may help reduce acid reflux symptoms, as this position keeps the stomach below the esophagus. Elevating your head with pillows can also help if you’re experiencing nausea or reflux.

Can stress cause upset stomach?

Yes, stress can significantly impact digestive health. The gut-brain connection means that emotional stress can trigger or worsen digestive symptoms including nausea, cramping, diarrhea, and constipation. Managing stress through relaxation techniques, exercise, and adequate sleep is important for digestive health.

Conclusion

Knowing what to eat when your stomach hurts empowers you to take control of uncomfortable digestive symptoms and speed your recovery. The best light foods for upset stomach are typically bland, easy to digest, and help restore balance to your digestive system without causing further irritation.

Start with simple options like ginger tea, bananas, white rice, applesauce, and toast during acute symptoms. Focus on staying hydrated and replacing lost electrolytes. As you improve, gradually expand your diet while paying attention to your body’s signals.

Remember that yogurt and other probiotic foods can be beneficial for digestive health, but they’re best introduced during the recovery phase rather than during acute nausea and vomiting. The answer to “is yogurt good for upset stomach” depends on your specific symptoms and individual tolerance.

Most upset stomachs resolve within a few days with proper rest and dietary management. However, don’t hesitate to seek medical attention if symptoms are severe, persistent, or accompanied by warning signs. Your healthcare provider can help identify underlying causes and recommend appropriate treatment when needed.

By understanding which foods help and which to avoid, you can navigate digestive discomfort more effectively and return to feeling your best as quickly as possible.

Sources:

• National Center for Complementary and Integrative Health – Ginger
• National Center for Complementary and Integrative Health – Chamomile
• National Center for Complementary and Integrative Health – Peppermint Oil
• National Center for Complementary and Integrative Health – Probiotics
• National Institutes of Health Office of Dietary Supplements – Probiotics
• Mayo Clinic – Dehydration
• Mayo Clinic – Irritable Bowel Syndrome
• Johns Hopkins Medicine – FODMAP Diet