What to Eat When Stomach is Upset?

10 min read

What to Eat When Stomach is Upset?

We've all been there – that uncomfortable feeling of nausea, cramping, or general discomfort in your stomach. When your stomach is upset, knowing what to eat can make a big difference in how quickly you feel better. This article explores the best food choices to soothe your tummy and get you back on track.

 

What Causes an Upset Stomach?

Many things can cause stomach upset, including:

  • Stomach flu: This viral infection often causes vomiting and diarrhoea.
  • Food poisoning: Eating contaminated food can lead to nausea, vomiting, and diarrhoea.
  • Indigestion: Eating too much or too quickly, consuming fatty or spicy foods, and stress can all contribute to indigestion.
  • Irritable bowel syndrome (IBS): This chronic condition can cause a range of digestive symptoms, including abdominal pain, bloating, gas, and diarrhoea or constipation.
  • Medications: Certain medications can have side effects that upset the stomach.

 

What to Eat When Stomach is Upset: The Best Choices

When your stomach is upset, it's important to choose foods that are easy to digest and won't further irritate your digestive system. Here are some foods that are excellent stomach upset remedies:

BRAT Diet: This classic approach stands for Bananas, Rice, Applesauce, and Toast. These bland foods are gentle on the stomach and can help to firm up stool in cases of diarrhoea.

  • Bananas: Bananas are a good source of potassium, an electrolyte that can be lost due to vomiting or diarrhoea. They're also easily digestible and gentle on the stomach.
  • Rice: White rice is a simple carbohydrate that provides energy and is less likely to upset your stomach than other grains. It's best to eat it plain without added butter or sauces.
  • Applesauce: Applesauce is another easily digestible food that can help soothe an upset stomach. Be sure to choose unsweetened applesauce to avoid excess sugar.
  • Toast: Dry toast is a good source of carbohydrates and can help absorb excess stomach acid. Avoid adding butter or jam, which can irritate the stomach.

 

Clear Liquids: If you're experiencing vomiting, start by sipping on clear liquids to rehydrate your body.

  • Water: Staying hydrated is crucial when your stomach is upset. Sip on water throughout the day to replenish fluids.
  • Broth: Clear broth, like chicken or vegetable broth, provides electrolytes and is gentle on the stomach.
  • Diluted Juice: Diluted fruit juice can provide hydration and some nutrients, but be sure to dilute it with water to reduce the sugar content, which can sometimes worsen diarrhoea.
  • Herbal Teas: Herbal teas like peppermint and chamomile can have a soothing effect on the stomach.

 

Plain Crackers: Plain crackers, such as saltines or soda crackers, can help absorb excess stomach acid and settle an upset stomach. They're a good option if you're feeling nauseous but need something small to eat.

 

Ginger: Ginger is one of the best upset stomach home remedies. It is known for its anti-nausea properties and can be consumed in various forms.

  • Ginger Tea: Steep fresh ginger root in hot water to make a calming ginger tea.
  • Candied Ginger: Candied ginger is a convenient option to have on hand for quick relief from nausea.

 

Chamomile Tea: Chamomile tea is known for its calming and anti-inflammatory properties, making it a good choice for soothing an upset stomach.

 

Yogurt: Yogurt with live and active cultures (probiotics) can help restore the balance of good bacteria in your gut, which is essential for proper digestion.

 

Cooked Vegetables: When your stomach is upset, stick to cooked vegetables that are easy to digest.

  • Carrots: Carrots are a good source of vitamins and fibre.
  • Potatoes: Potatoes offer carbohydrates for energy and are generally well-tolerated.
  • Green beans: Green beans provide vitamins and minerals and are less likely to cause gas or bloating than some other vegetables.

 

Foods to Avoid When You Have an Upset Stomach

While some foods can soothe an upset stomach, others can worsen your symptoms. It's best to avoid:

  • Fatty foods: Fried foods, greasy meats, and rich sauces can be difficult to digest and may exacerbate nausea.
  • Spicy foods: Spices can irritate the stomach lining.
  • Acidic foods: Citrus fruits and tomatoes can increase stomach acid production.
  • Dairy products: If you're lactose intolerant, dairy can worsen stomach upset.
  • Caffeine and alcohol: These substances can irritate the stomach and dehydrate you.
  • Raw vegetables: Raw vegetables can be harder to digest than cooked ones.

 

Tips to Remember

1. Eat small, frequent meals. This can be easier on your digestive system than large meals.

2. Eat slowly and chew your food thoroughly to aid digestion.

3. Stay hydrated. Sip on water, broth, or electrolyte drinks throughout the day.

4. Avoid lying down after eating as this can worsen indigestion.

5. Consider taking a stomach upset medicine like OTC antacids to ease indigestion and heartburn if eating light food for upset stomach does not help. Ask your doctor for suggestions. 

 

Takeaway

Knowing what to eat when stomach is upset can help you manage your symptoms and recover more quickly. By choosing bland, easy-to-digest foods and avoiding those that can irritate your stomach, you can give your digestive system a chance to rest and heal. If your symptoms are severe or persistent, be sure to consult a doctor.


 

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment of any health condition.

 

Sources:

https://www.healthline.com/health/digestive-health/upset-stomach-remedies

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