7 Foods To Eat When Your Stomach Is Upset (And What To Avoid)

Upset stomach is a broad term that can encompass an array of gastrointestinal symptoms, from abdominal pain and nausea to vomiting and diarrhea. These feelings of stomach distress can have a number of potential causes as well, such as a short-lived stomach virus, food poisoning, indigestion or gas. In all of these cases, however, there are certain types of foods that can help soothe your stomach, many of them being bland foods that are soft, low in fiber, not too spicy and neither fried nor raw.

Here’s a look at some of the best foods to reach for when you’re dealing with an upset stomach.

Bananas

Bananas are the first food represented in the so-called BRAT diet, the restrictive diet historically recommended for those with stomach-related ailments. “Bananas are very good at solidifying and soothing the stomach,” says Christine Lee, M.D., a gastroenterologist at Cleveland Clinic’s Willoughby Hills Family Health Center, who is based in Willoughby, Ohio.

Bananas are also a great source of potassium, an electrolyte that you may need to replenish if your upset stomach has involved diarrhea or vomiting.

White Rice

The ‘R’ in the BRAT diet technically just stands for rice, “but we really mean white rice,” per Dr. Lee. The reason why white rice is recommended is that “when your stomach is upset, you want to give it food that’s easy to digest,” she explains. “While foods that are rich in nutrients and fiber are healthy for you, they’re not the best when your stomach is upset,” she adds.

Compared to brown rice, white rice is lower in fiber, which can also help to make your stool firmer if you are experiencing diarrhea.

Applesauce

Applesauce, the ‘A’ in the aforementioned BRAT diet, is another winning option for an upset stomach. It’s easy to digest because its consistency is similar to that of baby food,” says Dr. Lee.

Pureed foods like applesauce are generally easier on the stomach because they are more liquid and thus entail less digestive effort. These types of foods are also easier to swallow due to their smooth consistency.

White Toast or Bread

Additionally, while the ‘T’ in the BRAT diet technically just stands for toast, it should actually be white toast. This option can be good for an upset stomach “because it absorbs acid that may be troubling your stomach,” notes Dr. Lee.

“You’re [eating] something easy to digest, something that can absorb the stomach acid and then kind of soothe it down because it’s so bland,” explains Dr. Lee.

Broth-Based Soups

While the foods in the BRAT diet “are great to eat when you have an upset stomach, it isn’t necessary only to eat these foods,” adds Megan Hilbert, a Madison, Wisconsin-based registered dietitian nutritionist who works with Top Nutrition Coaching and founder of Dishing Nutrition. If possible, it’s important to eat a variety of nutritious foods, even when your stomach isn’t feeling well, notes Hilbert.

One way to get those needed nutrients is through broth-based soups, such as chicken noodle or vegetable soup, which Hilbert says can be particularly good “for nausea or vomiting to help fluid status and electrolyte status which can be depleted.”

Plain Crackers

Plain crackers, or soda crackers, are another food for an upset stomach that both Hilbert and Dr. Lee recommend. Indeed, one study found that nearly 90% of obstetricians/gynecologists recommended snacking on soda crackers to pregnant individuals experiencing moderate nausea due to morning sickness^[1]Power ML, Holzman GB, Schulkin J. A survey on the management of nausea and vomiting in pregnancy by obstetrician/gynecologists. Primary Care Update for OB/GYNS. 2001;8(2)69-72. .

Similarly to white bread and toast, plain crackers are a relatively bland food, and they can also help to absorb stomach acid. When the stomach is upset, such as due to ingestion, stomach acid may be coming into contact with the digestive system’s protective lining, breaking it down and leading to discomfort. Counteracting that acid with certain foods can help provide relief.

Lean Proteins

“Protein from eggs, chicken, turkey and other lean meats provides the building blocks to our immune system and gastrointestinal lining, which can help reduce our unpleasant digestive symptoms,” says Hilbert. She suggests “lightly seasoned turkey, fish or chicken” as well as “boiled or poached eggs” as food to turn to when you have an upset stomach.

In fact, such proteins are recommended as part of the bland diet, which may be used to address various gastrointestinal symptoms ranging from ulcers to vomiting. Under the bland diet, it’s suggested that the meats you choose should be lean and tender and either steamed, baked or grilled, with no added fat.

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According to Dr. Lee, “an ‘upset stomach’ can mean different things to different people,” so it’s important to clarify where someone is experiencing discomfort to pinpoint whether their stomach is actually the culprit. “Location is really important because your stomach is really in the left, upper quadrant of the abdomen,” says Dr. Lee.

If someone is experiencing discomfort in another area, then that could signal that their discomfort actually stems from another part of the body, explains Dr. Lee. For instance, rather than an upset stomach, it may actually be “gallstone disease, pancreatitis, small bowel disorders like celiac, or even [an issue of] the colon, like colitis or colon disorders,” says Dr. Lee.

But if the discomfort is truly coming from the stomach region, Dr. Lee notes that common causes of an upset stomach include:

• Indigestion
• Overeating
• Illness, such as viral or bacterial gastroenteritis (i.e., the stomach flu)
• Food poisoning
• Trapped gas
• Constipation
• Food allergies or sensitivities
• Certain conditions, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and gastroparesis (a condition that affects the movement of food from the stomach to small intestine)

When attempting to soothe a stomach that’s upset due to gas, “[i]t’s best to try to determine what caused stomach gas in the first place,” says Hilbert. “For some, simple fixes like drinking more water, cutting back on carbonated beverages or chewing gum, or not drinking out of a straw can relieve bloating symptoms to the point where no other changes need to be made,” she adds.

Many of the same foods that are good for an upset stomach are likely solid choices for a gassy stomach as well, says Dr. Lee.

For a stomach that hurts from gas, it’s also worth reflecting on whether you’ve made any recent dietary changes that may be contributing to your discomfort. “For a lot of individuals, increasing fiber in the diet or eating certain carbohydrates called FODMAPs can be the culprit,” says Hilbert.

FODMAP stands for fermentable, oligo-, di-, mono-saccharides and polyols, and the designation applies to certain types of carbohydrates—such as certain fruits and vegetables, including garlic, onions and apples—as well as dairy products and beans—that are believed to cause gastrointestinal symptoms like flatulence.

While there are some go-to foods for relieving an upset stomach, there are others you’ll want to steer clear of so you don’t exacerbate the situation. According to Dr. Lee, foods to avoid with an upset stomach include:

• Spicy foods
• Greasy or oily foods
• Fried foods
• Fatty foods
• Certain dairy foods, like milk, soft cheeses and ice cream
• Alcohol
• Caffeine
• Foods containing insoluble fiber, such as whole wheat foods, nuts and seeds, beans and raw and cruciferous vegetables

The diet you switch to when you have an upset stomach typically isn’t one you’re going to be on forever, says Dr. Lee, who notes you should only need to avoid certain foods until your stomach feels back to normal.

And of course, there are certain instances when dealing with an upset stomach where it’s appropriate to talk to a doctor. For example, this can include a stomach ache that quickly worsens, stomach pain or bloating that’s recurring or that doesn’t go away or persistent diarrhea.