HomeHealthWhat To Eat When You Have An Upset Stomach?

What To Eat When You Have An Upset Stomach?

It’s challenging to determine what to eat when you have an upset stomach. Some foods can worsen the condition and cause stomach pain and cramps. Stress, foodborne illness, and food poisoning can cause stomach problems. Other factors can also cause digestive problems.

Tummy troubles symptoms include diarrhea, constipation, nausea, bloating, vomiting, and cramps. You may also experience severe abdominal pain, pass blood in your stool, or throw up blood. These symptoms can be a sign of a serious health problem. So don’t ignore these symptoms and visit your doctor ASAP.

Some certain foods can be used as a natural remedy when you have an upset stomach. These foods help relieve stomach pain and reduce other digestive problems. They can also calm your stomach and helps you feel better.

So Here Is What To Eat When You Have An Upset Stomach:

1- Bananas

What To Eat When You Have An Upset Stomach?

If you are experiencing diarrhea, bananas can help you recover. Bananas are rich in fiber like pectin which is known as the thickening fiber. Fiber helps absorb water from the intestine and firm up stools.

Banana contains also vitamin B6 which reduces fluid retention and relieves bloating. Magnesium in Banana can relax muscles which reduce cramps and spasms.

So bananas are rich in nutrients that can help with an upset stomach. They can also reduce digestive problems.

2- Papaya

Papaya contains a natural digestive enzyme called papain which breaks down proteins in food. This helps your body to digest and absorb food better. So eating papaya when you have an upset stomach can reduce digestive problems.

A study showed that taking Caricol (papaya concentrate) can reduce constipation. It can also relieve bloating and heartburn.

Another study showed that papaya seeds can treat intestinal parasites due to its antiparasitic properties.

3-Ginger Tea

A cup of ginger tea can aid digestion

Ginger tea can relieve nausea and vomiting. It also treats dyspepsia and speeds up gastric emptying. Ginger helps your body to recover from food poisoning due to its medicinal properties.

Also, 6 studies showed that ginger tea can help pregnant women to get rid of morning sickness. Moreover, ginger is effective in reducing chemotherapy-induced nausea.

So ginger tea can settle your upset stomach. But it can cause heartburn, diarrhea, and stomach pain when you consume more than 4 grams of ginger per day.

4- Probiotic-Rich Food

Probiotics are good bacteria that help improve gut health. Foods that rich in probiotics like yogurt can ease stomach pain and relieve diarrhea. Studies showed eating yogurt can reduce bloating and other IBS symptoms. Also, it can relieve constipation.

Buy plain yogurt that contains active bacterial cultures to improve digestion. Yogurt can also boost your immune system to fight infections, Check out this article.

Also, a study showed that buttermilk can relieve constipation. Other studies showed that buttermilk may prevent antibiotic-associated diarrhea.

5- Chamomile Tea

What To Eat When You Have An Upset Stomach?

People have used chamomile as a natural remedy for centuries to ease stomach pain. Chamomile tea can reduce IBS symptoms like nausea, gas, and bloating. It has antioxidant and antimicrobial properties that can relieve indigestion and bloating. And it can treat ulcers and inflammation and reduce spasms.

Also, chamomile tea helps you relax and reduce stress levels that cause stomach pain. When you’re stressed, your stomach doesn’t digest food as it should be. This results in causing stomach pain, bloating, and cramps.

Chamomile extracts may also shorten the course of diarrhea in children. Animal studies showed that chamomile tea has medicinal properties that can relieve stomach pain. We still need more human studies to confirm its benefits.

6- White Rice

When you have an upset stomach, you should eat food that easy to digest like white rice. Eating rice helps absorb fluids and firm up stools which relieve diarrhea. Also, rice contains potassium and magnesium which reduce stomach pain and cramps.

You can eat whole-grain foods like brown rice again when you feel better. Whole-grain foods are full of fiber, antioxidants, and vitamins that your body needs to stay healthy.

7- Peppermint Tea

a cup of peppermint tea to relieve pain

Patients with IBS can drink peppermint tea to reduce bloating, stomach pain, and other IBS symptoms. Peppermint is used also as a natural remedy to treat dyspepsia.

Studies showed that peppermint oil capsules help ease stomach pain and relieve diarrhea in people with IBS. Peppermint oil can relax muscles and reduce intestinal spasms.

We need more human studies to confirm peppermint leaves or tea benefits on health. Also, people with GI reflux, Kidney stone, and Hiatal hernias should avoid peppermint as it’s not safe for them.

8- Flaxseed

A study showed that bowel movements increased by 30% in adults who consumed flaxseed per day. Flaxseed or flaxseed oil helps relieve constipation and ease stomach pain.

Another study showed that taking 4 ml of flaxseed oil daily can improve the consistency of stools. Also, animal studies showed that flaxseed can prevent stomach ulcers and relieve diarrhea. We still need more human studies to confirm these results.

9- BRAT Diet

What To Eat When You Have An Upset Stomach?

If you’re experiencing diarrhea, the BRAT diet can help speed up recovery. BRAT diet includes bananas, applesauce, rice, and toast. These foods don’t put stress on the digestive system as they’re easy to digest. They also absorb excess fluids and firm up stools.

Those bland carbohydrates can settle an upset stomach and reduce irritation. Also, they help soothe stomach pain. So the BRAT diet can relieve diarrhea, nausea, and other disturbing symptoms.

Whole-grain foods are also important as they are full of the nutrients that your body needs. So add them to your diet again when you feel better.

10- Low-FODMAP Diet

Doctors may recommend a low-FODMAP diet to patients with IBS. Several studies showed that the low-FODMAP diet helps to improve IBS symptoms in at least 74% of patients.

High-FODMAP foods can cause gas, bloating, and diarrhea. So people with IBS avoid these foods to improve digestion and reduce stomach pain. High-FODMAP diet includes:

  • Watermelons.
  • Onions.
  • Garlic.
  • Pears.
  • Apples.
  • Broccoli.
  • Cauliflower.
  • Wheat.
  • Artichokes.
  • Cabbage.

Studies showed that a low-FODMAP diet is an effective method that helps to reduce IBS symptoms. Another study showed that this diet can improve the quality of life in patients with IBS. And it can reduce pain and other digestive problems.

11- Water

Drinking enough water throughout the day can help relieve constipation. Also, Diarrhea and vomiting cause dehydration. So you should keep your body hydrated if you’re experiencing diarrhea or vomiting.

Water helps also your body digest food well and absorb nutrients. So you should drink at least 2 liters of water per day.

What To Not Eat

Fried food can cause digestive problems

After knowing what you should eat when you have an upset stomach. You should also know which foods to avoid:

  • Fried food.
  • Fatty food.
  • Salty food.
  • Processed food.
  • Smoking.
  • Alcohol.

These foods are difficult to digest as they can put stress on the digestive system. They can cause stomach pain, cramps, gas, and bloating.

Alcohol causes also damage to the stomach lining and liver. Moreover, studies showed that smoking can cause throat irritation and stomach ulcers. It can increase the risk of an upset stomach.

When To See A Doctor

Usually, an upset stomach is not a cause for concern. But if you experience vomiting or diarrhea for more than a day, you should visit your doctor.

Also, if the condition persists, you should seek medical attention. Don’t hesitate to consult a doctor, if you experience the following symptoms:

  • Bloody vomit.
  • Chronic constipation.
  • chronic diarrhea.
  • Bloody stool.
  • Fever.
  • Swelling of the abdomen.
  • Severe pain.
  • Painful urination.
  • Unexplained weight loss.


Having an upset stomach can be annoying and frustrating. Some foods can increase the risk of an upset stomach while other foods can settle an upset stomach.

Banana and papaya can ease stomach pain and reduce digestive problems. Also, ginger, peppermint, and chamomile can improve digestion. Low-FODMAP diet can relieve gas, diarrhea, and constipation. Also, Yogurt can improve gut health.

These foods can help you feel better and ease the pain. So stay hydrated and try these foods when you have an upset stomach.


Please enter your comment!
Please enter your name here