How to Eat the Right Foods to Settle an Upset Stomach

Medically reviewed by Mark Ziats, MD, PhD

Last Updated: June 13, 2022 References

When stomach discomfort hits, you want relief fast. Many things can give you a stomach ache, including being hung over, bacteria in food, viruses, indigestion and stress. While medications may help, they can also be expensive or have unwanted side effects. Eating certain foods can help soothe the stomach, while avoiding others will keep from aggravating your condition.

Part 1

Part 1 of 3:

Eating When Your Stomach Hurts

1
Don't eat while you’re actively vomiting or have diarrhea. Wait a while after you stop vomiting or have diarrhea before you try to eat any solid foods. Children should wait at least 6 hours after they stop vomiting before starting solid foods.^{[1]
X
Research source} You can usually begin to add bland foods back to your diet the day after you have diarrhea.
- If nausea is a problem in keeping food down, make sure you can keep liquids down for a while before you try eating any solid food. First try "clear liquids," like chicken broth alone, then advance to "full liquids," such as chicken noodle soup or smoothies. Next, try soft foods like mashed potatoes, and then finally a full general diet.
- When you feel well enough to try solid food and nausea is no longer an issue, only eat easily digestible foods a little bit at a time throughout the day.
2
Try the BRAT diet. The BRAT diet includes bland foods like bananas, rice, applesauce and toast.^{[2]
X
Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source} These foods can absorb fluid, add stool bulk and tend not to stress your already sensitive stomach.
- Bananas can also help to replace some of the potassium that your body has lost from vomiting and/or diarrhea.^{[3]
  X
  Trustworthy Source
  FamilyDoctor.org
  Family-focused medical advice site run by the American Academy of Family Doctors
  Go to source}
Advertisement
3
Eat papaya. It is thought but not proven that papaya aids digestion and can help with constipation. It has enzymes that break down proteins, making them easier to digest. The tropical fruit may also promote a healthy environment in your stomach. You can try papaya extract pills if you can’t find the fruit readily available.^{[4]
X
Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}
4
Use powdered, fresh or candied ginger. It's possible ginger may help with nausea, relax digestive muscles and aid discomfort. You can drink a cup of ginger tea, chew on fresh ginger, or eat a piece of candied ginger. Fresh ginger can be very intense so be careful when you first put some in your mouth.^{[5]
X
Research source}
- The recommended limit for ginger intake is no more than 4 grams of ginger a day. You should start with 1 gram a day in divided doses every 4 hours, if needed.
5
Chew on fennel seeds. Fennel is an anise-flavored herb that is often used for stomach complaints, although there is not enough scientific evidence to support this. ^{[6]
X
Research source}
6
Try yogurt. For some people, a serving of plain yogurt with active cultures can be beneficial for an upset stomach. The active cultures in yogurt are a type of bacteria that live in your gut and help with digestion. Eating yogurt may increase the number of these good bacteria in your digestive tract.^{[7]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
7
Chew on mint for 20 minutes. This herb is popular for use after a large meal, usually in the form of mint candies. It's believed but not proven that peppermint, in particular, can help to settle your stomach and relax digestive muscles. It also tastes great and freshens breath.^{[8]
X
Research source}
8
Start to include other foods slowly. Once you have been able to eat the BRAT diet, try some other foods such as skinless chicken, soft fruits and vegetables and sherbet. Introduce new foods in small amounts over time. If you get sick again, go back to a liquid diet and wait until you feel better before introducing solids again.^{[9]
X
Research source}
- Use smaller portion sizes when you first start incorporating food into your diet again, especially if you haven't eaten solid food in a few days. Sometimes it's not the food itself but an amount that the stomach isn't used to that can cause indigestion.
- You can usually resume your normal diet by 48 hours after vomiting or diarrhea.

Part 2

Part 2 of 3:

Drinking Liquids For Upset Stomach

1
Drink lots of water. It’s important to stay hydrated, especially if you are vomiting or have diarrhea. Water can also help flush out whatever is bothering your stomach. Be sure to drink your water slowly so it doesn’t also contribute to the problem.^{[10]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
- If you have such bad nausea or vomiting that you are not only not able to eat food, but you also cannot keep down liquids, you need to go to the emergency room to be admitted to a hospital for IV fluids. You should receive IV fluids until you can tolerate liquids again.
2
Sip tea. Drinking warm herbal tea can be very soothing to a sensitive digestive system. Peppermint, chamomile and ginger tea can all be effective for stomach upset. Try sipping a few cups of tea throughout the day to help with nausea, indigestion and stomach pain.^{[11]
X
Research source}
3
Drink clear broth. Clear liquids, such as chicken broth, can really help when your stomach is bothering you. They are easy to digest and will help keep you hydrated.
4
Suck on ice chips. Sometimes swallowing can be difficult when you are very nauseated or vomiting. You still need to get liquids in you, though, as often as possible. Ice chips can be a good source of fluids because they melt slowly and can provide some cooling relief.
5
Take Tums. If your upset stomach is caused by acid reflux, buy some Tums at a drug store and take the recommended amount. If this is a chronic problem, see a doctor. You may need a prescription medicine, such as an HH2 Blocker, famotidine, or a proton pump inhibitor (PPI), like omeprazole.

Part 3

Part 3 of 3:

Avoiding Certain Foods

1
Avoid drinking soda. Carbonization can contribute to gas—not something you want when you already have stomach discomfort. Additionally, soda often contains citric acid and sodium benzoate. These chemicals can bother a sensitive stomach, so it’s best not to drink soda when you don’t feel well.^{[12]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
2
Stay away from chocolate and caffeine. These substances can really irritate your stomach and contribute to acid reflux along with loose stools. Chocolate may also contain milk or nuts which are not easy to digest for many people. It’s a good idea to stay away from chocolate and items with caffeine, such as coffee or energy drinks, when your stomach is upset.^{[13]
X
Research source}
3
Don’t eat greasy, fried or fatty foods. High fat foods can contribute to bloating and make you feel really full. Fatty foods include meats, soft cheeses and fried, oily foods like french fries. These foods will probably make you feel even worse, so don’t eat them when your stomach is upset.^{[14]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
4
Avoid high acid foods. Foods that contain a lot of acid like citrus and tomatoes can make acid reflex feel more intense, which may intensify your pain.^{[15]
X
Trustworthy Source
Go Ask Alice
Medical advice site with content written by health promotion specialists affiliated with Columbia University
Go to source} They can also be irritating to a stomach that is upset. Avoid things like spaghetti sauce, orange juice and other tomato products while your stomach hurts.
5
Keep away from spicy or highly seasoned foods.^{[16]
X
Research source} These foods can be irritating and contribute to nausea. However, if you are used to eating spicy foods, then eating them with an upset stomach might not cause as many problems for you than for someone who is not used to them. Just be careful when you start to eat spicy foods again that your stomach does not react negatively.
6
Don’t drink alcohol. Alcohol can contribute to acids in your stomach. Additionally, alcohol is difficult to digest and metabolize and may really irritate your stomach. It is best for you and your stomach that you do not drink alcohol when your stomach hurts or you are already nauseated.^{[17]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}

Expert Q&A

Question

None of the advice seems to be helping. What should I do?

Mark Ziats, MD, PhD
Internal Medicine Physician
Dr. Mark Ziats is an Internal Medicine Physician, Scientist, Entrepreneur, and the Medical Director of xBiotech. With over five years of experience, he specializes in biotechnology, genomics, and medical devices. He earned a Doctor of Medicine degree from Baylor College of Medicine, a Ph.D. in Genetics from the University of Cambridge, and a BS in Biochemistry and Chemistry from Clemson University. He also completed the INNoVATE Program in Biotechnology Entrepreneurship at The Johns Hopkins University - Carey Business School. Dr. Ziats is board certified by the American Board of Internal Medicine.

Mark Ziats, MD, PhD

Internal Medicine Physician

Expert Answer

If your stomach still hurts after trying different home remedies or if your pain is severe, then see a doctor right away. You may have a serious problem and need medical treatment to feel better.

Warnings

If you your stomach hurts often over a long period of time, then you should discuss the problem with a medical provider.

⧼thumbs_response⧽
Helpful 0 Not Helpful 0
If you are in very severe pain, then you may need immediate medical care. Consult with a physician right away or go to the nearest emergency room.

⧼thumbs_response⧽
Helpful 0 Not Helpful 0