Best Foods to Eat for an Upset Stomach: Soothe Your Tummy Naturally

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Are you experiencing the discomfort of an upset stomach? It’s an unpleasant feeling that can disrupt your day and leave you searching for relief. Luckily, the right foods can make a world of difference when it comes to soothing your tummy. In this article, we will explore the best foods to eat when you have an upset stomach. So, let’s dive in and discover what nature has to offer to ease your discomfort.

Understanding an Upset Stomach

Before we delve into the best foods to eat for an upset stomach, let’s first understand what causes this discomfort. An upset stomach can be triggered by various factors, including indigestion, food poisoning, stress, or certain medical conditions. Symptoms may range from nausea and abdominal pain to bloating and diarrhea. If your symptoms persist or worsen, it’s crucial to seek medical advice for proper diagnosis and treatment.

Best Foods for Soothing an Upset Stomach

When your stomach is upset, choosing the right foods can play a vital role in providing relief. Here are some easily digestible foods that can help soothe your tummy:

1. Bland Foods: The Comforting Heroes

When it comes to an upset stomach, bland is your best friend. Foods like rice, bananas, and toast are gentle on the digestive system, making them ideal choices. These bland foods provide essential nutrients while being easy to digest, reducing the strain on your stomach.

2. Ginger: Nature’s Digestive Aid

Ginger has long been hailed for its medicinal properties, including its ability to calm an upset stomach. Whether consumed as ginger tea, ginger ale, or added to meals, ginger can help alleviate nausea and promote digestion. Its natural compounds, such as gingerol, help relax the muscles of the gastrointestinal tract, easing your discomfort.

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3. Peppermint: A Soothing Herbal Remedy

Known for its refreshing scent and taste, peppermint also offers relief for upset stomachs. Peppermint tea or chewing on peppermint leaves can help relax the muscles of the gastrointestinal tract, reducing spasms and relieving indigestion. However, if you have acid reflux, it’s best to avoid peppermint as it may worsen symptoms.

4. Chamomile: A Gentle Brew

Chamomile tea has been used for centuries as a natural remedy for various ailments, including digestive issues. It possesses anti-inflammatory properties that can help soothe an irritated stomach and ease indigestion. Sip on a warm cup of chamomile tea to relax your body and mind while aiding your digestion.

5. Yogurt: The Gut-Friendly Option

While dairy products may be off-limits for some upset stomachs, yogurt can be a beneficial exception. Opt for plain, probiotic-rich yogurt that contains live cultures. These good bacteria can aid in restoring the balance of your gut flora and promote healthy digestion. Just make sure to avoid sweetened or flavored varieties, as they may aggravate your symptoms.

6. Herbal Broth: Hydration and Nourishment

Keeping yourself hydrated is crucial when dealing with an upset stomach. Herbal broths, such as vegetable or chicken broth, not only provide hydration but also offer essential nutrients. The warmth of the broth can also help soothe your stomach and provide comfort during your recovery.

Foods to Avoid with an Upset Stomach

While certain foods can help alleviate an upset stomach, others can exacerbate your symptoms. Here are some foods to steer clear of when your tummy is feeling under the weather:

  • Spicy Foods: Spices like chili peppers and hot sauces can irritate the stomach lining and worsen symptoms.
  • Fatty and Greasy Foods: Foods high in fat, such as fried foods and creamy sauces, can be difficult to digest and may lead to further discomfort.
  • Carbonated Beverages: The bubbles in carbonated drinks can contribute to bloating and gas, making your stomach feel even more unsettled.
  • Dairy Products: For some individuals, lactose intolerance or sensitivity can cause digestive distress. Avoid dairy products if they worsen your symptoms.
  • Acidic Foods: Citrus fruits, tomatoes, and acidic juices can irritate an already sensitive stomach, so it’s best to avoid them until you feel better.
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Frequently Asked Questions (FAQs)

Q: What are some other foods that can help settle an upset stomach?

A: Besides the mentioned foods, other options include applesauce, boiled potatoes, steamed vegetables, and herbal teas like cinnamon or fennel.

Q: Is it okay to eat dairy products when experiencing an upset stomach?

A: It depends on your tolerance. If dairy worsens your symptoms or if you’re lactose intolerant, it’s best to avoid dairy products during this time.

Q: Can drinking carbonated beverages worsen an upset stomach?

A: Yes, carbonated drinks can contribute to bloating and gas, making your stomach feel more unsettled. Stick to non-carbonated beverages for relief.

Q: Are there any herbs or spices that can help soothe an upset stomach?

A: Yes, besides ginger and peppermint, herbs like fennel, chamomile, and cinnamon can also aid in soothing an upset stomach.

Q: Is it necessary to completely avoid solid foods when having an upset stomach?

A: It’s not always necessary to avoid solid foods. Bland, easily digestible options like rice or toast can be consumed in small portions to provide nourishment.


When an upset stomach puts a damper on your day, choosing the right foods can make a significant difference in your comfort and recovery. Opting for easily digestible and soothing options like bland foods, ginger, peppermint, chamomile, yogurt, and herbal broths can help alleviate your symptoms and promote a healthy digestive system. Remember to stay hydrated and avoid foods that can worsen your discomfort. If your symptoms persist or worsen, it’s always wise to consult a healthcare professional for further guidance. Take care of your tummy, and here’s to a happier and healthier digestive system.

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