Bone broth contains the amino acid glutamine. A 2017 study notes that glutamine plays a role in maintaining the intestinal barrier (IB). The IB helps to protect the body from harmful pathogens and toxins. It also helps a person to absorb water and nutrients from their food.
What to Eat (or Not) When Your Stomach Hurts
When your stomach hurts, cramps, or you feel like you might throw up, the last thing you want to do is eat something that makes it worse. It can be even harder to know what to try if you’ve been vomiting or have diarrhea. But some foods can give you nutrients you need without making you feel worse.
Start With Liquids
2/15
If you can’t keep solid food down, there’s no point in trying to eat. Things like sports drinks, clear broth, or coconut water have minerals you need like potassium, calcium, and sodium (salt).
Try: Bananas
3/15
They’re easy to digest and have lots of potassium — an important mineral you may start to lose if you have diarrhea or have been vomiting.
Try: Rice
4/15
Make sure it’s plain white rice. Wild, brown, or black rice — generally healthy — are harder to digest, especially on an upset stomach. Starchy, low-fiber foods like white rice also can help firm up your stool and stop the diarrhea that can come along with stomach trouble.
Try: Applesauce
5/15
It’s easy to digest and has plenty of nutrients, including pectin — a kind of fiber that dissolves in water. It can add bulk to your stool and help get rid of your diarrhea.
Try: Toast
6/15
Simple white-bread toast is better than fiber-rich whole grains when you have an upset stomach. Whole grain has a kind of fiber that’s good when you’re not sick, but it can make an unhappy tummy worse, especially if you have diarrhea or nausea.
Next Steps
7/15
If those foods stay down, you can start to branch out to things like baked potatoes and maybe some boneless, skinless chicken breast. Once you’re feeling better and haven’t thrown up or had diarrhea in 24 to 48 hours, you can try to add in some fruits and vegetables.
Don’t Eat: Dairy
8/15
Milk, cheese, and ice cream are all no-no’s with an upset stomach. They’re hard for your body to digest, in part because they’re high in fat. Plain, nonfat yogurt may be OK sometimes, but start with a little and see how it goes.
Don’t Eat: Fried Foods
9/15
These have lots of oil and fat, so they’re harder to digest. Fried foods aren’t great for you even when you’re healthy, but they can make an already upset stomach even worse.
Don’t Drink: Soda
10/15
The bubbles can be a problem because gas gets into your digestive system. And if lots of sugar hits you all at once, it can make diarrhea worse. Small sips of a flat soda may be OK.
Don’t Eat: Spicy Food
11/15
It’s probably the last thing you feel like having with an upset stomach — and there’s a reason for that. Your digestive system may have to work harder to digest it, and that can make your rumbly tummy worse. Stick to the bland stuff until you feel better.
Don’t Eat: Raw Fruits and Vegetables
12/15
They’re great when you’re healthy. But when you have an upset stomach, the fiber in them — which normally makes your poop easy to pass — can make things worse. It’s best to wait until you feel better to add them back into your diet. Start with small portions of cooked vegetables and juices.
Keep Your Belly Happy
13/15
A balanced diet with plenty of fruits and vegetables can help keep your digestive system healthy and your immune system strong and ready to fight off bugs that might upset your stomach. And watch for triggers — anything from foods that have acid like tomatoes, to fizzy drinks, to stress at work.
If You Have Inflammatory Bowel Disease
14/15
Inflammatory bowel disease (IBD) includes Crohn’s disease and ulcerative colitis. These conditions are based in your immune system and involve a lot more than an upset digestive system, though that can be one of the symptoms. Food doesn’t cause IBD, and there’s no single diet that helps everyone with IBD. But it can help to keep a food journal so that you learn what your trigger foods are, then you can avoid them.
When to Call Your Doctor
15/15
Everyone gets an upset stomach from time to time, but talk to your doctor if you’re losing weight without trying, you don’t have much of an appetite, you’re fatigued or have cramping, bleeding, pain, or other symptoms, or it goes on for too long.
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Cleveland Clinic: “Gastrointestinal Soft Diet Overview.”
Familydoctor.org: “BRAT Diet: Recovering From an Upset Stomach.”
Pancreatic Cancer Action network: “What is diarrhea and when does it occur?”
Mayo Clinic: “Indigestion.”
National Cancer Institute: “What to do when you have loose stools
National Heart Association: “Angina (Chest Pain).”
National Health Service Choices: “Good foods to help your digestion.”
Virginia Tech Schiffert Health Center: “Upset Stomach and
Crohn’s and Colitis Foundation: “Diet, Nutrition, and Inflammatory Bowel Disease.”
What are the best foods for an upset stomach?
Depending on the cause, some foods may help relieve an upset stomach. Most people will benefit from drinking plenty of fluids, and broths can provide both fluid and nutrients. Foods to avoid include those that are high in fat or sugar.
Short-term, or acute, causes of an upset stomach include food poisoning and viral gastroenteritis. The symptoms of acute stomach upset typically involve nausea, vomiting, or diarrhea.
Longer-term, or chronic, causes of stomach upset may include irritable bowel syndrome and inflammatory bowel diseases (IBD). Symptoms may include diarrhea, constipation, gas, or bloating.
Some foods can worsen symptoms of an upset stomach, while others can help alleviate them. Read on to find out what to eat and what to avoid when experiencing an upset stomach.
Below are some foods and liquids that could help to settle an upset stomach, or prevent further complications.
Fluids
A person can lose a lot of fluids through diarrhea or vomiting. They will need to replenish lost fluids and electrolytes to prevent dehydration.
Doctors sometimes recommend short-term clear liquid diets to help settle an upset stomach.
Below are some fluids that can help replenish water and electrolytes without causing further upset to the stomach:
- plain water
- clear broths
- diluted fruit juice or squash
- popsicles made from frozen diluted fruit juice
- electrolyte drinks
- weak tea without milk
- herbal teas
- Jell-O
Drinking enough liquids is also essential for someone who has constipation. Fluids help to soften stools, allowing them to pass more easily through the bowels. This helps keep bowel movements regular.
Broths
If a person is unable to eat or keep food down, they may be able to tolerate a simple vegetable or bone broth.
Bone broth contains the amino acid glutamine. A 2017 study notes that glutamine plays a role in maintaining the intestinal barrier (IB). The IB helps to protect the body from harmful pathogens and toxins. It also helps a person to absorb water and nutrients from their food.
According to an older review from 2009 , IB dysfunction is a major contributory factor to the following inflammatory diseases:
Applesauce
Apples contain antioxidants called polyphenols. According to a 2015 review, polyphenols may help alleviate inflammation associated with IBDs. According to the review, dietary polyphenols may help to:
- regulate a person’s immune response, thereby controlling inflammation
- protect the lining of the gut from damage
- improve the gut microbiome, which is the term for the trillions of microorganisms that live inside the digestive tract
Stewed apples or applesauce are easier to digest than the whole fruit.
Bananas
Bananas can help to replenish potassium and other electrolytes that a person may lose as a result of vomiting or diarrhea.
Bananas make up part of the “BRAT” diet, which some people recommend for an upset stomach with diarrhea. The acronym “BRAT” stands for bananas, rice, applesauce, and toast. These bland foods are gentle on the stomach, so they might help prevent further stomach upset.
Ginger
Ginger can help combat feelings of nausea. A person can make ginger tea by slicing or grating fresh ginger and adding hot water. Sipping the mixture may help to settle an upset stomach.
Ginger also has anti-inflammatory properties that could help alleviate IBDs.
A 2019 study investigated the effects of daily ginger supplements on participants with ulcerative colitis, which is a form of IBD. Over 12 weeks, participants with mild to moderate ulcerative colitis received either 2 grams (g) of a ginger supplement per day or a placebo.
Participants who had taken the ginger supplements showed reduced disease activity and increased quality of life, compared with those who took the placebo.
However, the authors note that scientists need to conduct further clinical trials using different dosages and durations of ginger supplementation to confirm the findings.
Linseed for constipation
People who have constipation can try taking linseed oil while increasing their fluid intake. This combination should encourage soft, bulky stools that help keep a person regular.
A person can try sprinkling linseed on their breakfast cereal or adding the seeds to a smoothie.
Try to drink plenty of water while taking linseed, otherwise, stools may become bulky and hard. This might make constipation worse.
Probiotic-rich foods
Probiotics offer health benefits for the digestive system and the immune system. People can take probiotic supplements or eat foods that are naturally rich in probiotics.
A person may want to consume probiotic foods if they have just finished a course of antibiotics, or as an add-on treatment for chronic digestive issues.
Probiotic-rich foods may not suit people who are experiencing an upset stomach with bouts of vomiting and diarrhea. However, after recovering from these issues, a person may want to consume probiotics to replenish their beneficial gut bacteria
Probiotic-rich foods include:
- natural, unsweetened yogurt
- kefir
- sauerkraut
- miso
- tempeh
- kombucha
- kimchi
Below are some foods to avoid while experiencing or recovering from an upset stomach.
Insoluble fiber
There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and becomes slimy or gel-like when wet. Insoluble fiber does not absorb much water, so it does not change consistency much when wet.
According to the Academy of Nutrition and Dietetics, soluble fiber can benefit diarrhea and constipation. When consumed with plenty of water, it helps to form soft, bulky stools. People who have constipation may also benefit from adding some insoluble fiber to their diet.
However, adding insoluble fiber can worsen diarrhea because it speeds up the movement of food through the intestines.
It may also worsen symptoms in people with chronic digestive issues. A person who has chronic digestive issues should talk to their doctor or nutritionist before increasing the amount of insoluble fiber in the diet.
Some food sources of soluble fiber include:
Some food sources of insoluble fiber include:
High FODMAP foods
The acronym FODMAP stands for ‘fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.’ FODMAPS are short chain carbohydrates that the intestines do not absorb properly. Foods that are high in FODMAPS can trigger symptoms such as:
- abdominal pain and discomfort
- bloating
- gas and flatulence
- changes in bowel habit
Some examples of high FODMAP foods to avoid include:
- Certain vegetables, including:
- garlic
- onions
- beans
- asparagus
- avocado
- cauliflower
- celery
- mushrooms
- pickled vegetables
- apples
- pears
- peaches
- berries
- ripe bananas
- grapefruit
- mango
- watermelon
- sausages
- chorizo
Dairy products
Dairy contains the milk sugar lactose. Some people are lactose intolerant, meaning they are unable to digest lactose. They may experience the following symptoms shortly after consuming dairy products:
- bloating
- stomach rumbling
- flatulence
- stomach pain and cramping
- nausea
- diarrhea
People who are lactose intolerant should avoid consuming dairy products, such as:
Lactose-free dairy products are available in most supermarkets and are suitable for people with lactose intolerance.
Fatty and fried foods
People who are experiencing vomiting or diarrhea should avoid fatty and fried foods. These are difficult to digest and can worsen stomach upset.
Examples of fatty or greasy foods to avoid include:
- fast foods
- high fat meats
- high fat cheeses, including cream cheeses
- whole milk, or milk that is 2% fat
- cream
- sour cream
- foods with added butter, margarine, or oil
High-sugar foods and drinks
Consumption of high-sugar foods can lead to a condition called dumping syndrome, or rapid gastric emptying. This is where the stomach rapidly empties its contents into the duodenum, which is the upper part of the small intestine.
A person who has dumping syndrome may develop watery diarrhea. They may also feel the effects of low blood sugar within 30 minutes to 2 hours of eating high sugar foods.
Examples of sugary foods and drinks to avoid include:
- cookies
- pastries
- cakes
- ice cream
- chocolate milk
- sugary sodas
- sports drinks
- fruit juices
- most flavored yogurts
A person who has an upset stomach may find it difficult to eat anything at all. However, they must drink plenty of fluids to prevent dehydration.
Bland foods without strong tastes or odors may help satisfy hunger without further upsetting the stomach. Some of these foods may also help replace electrolytes lost through vomiting or diarrhea.
Certain foods can further aggravate an upset stomach or an underlying digestive condition. Examples include insoluble fiber, fried or fatty foods, and high sugar foods.
A person should see a doctor if they experience persistent or worsening symptoms of an upset stomach. A doctor will work to diagnose the cause and provide appropriate treatments.
Last medically reviewed on June 3, 2020
- Food Intolerance
- GastroIntestinal / Gastroenterology
- Infectious Diseases / Bacteria / Viruses
- Nutrition / Diet
How we reviewed this article:
Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Achamrah, N., et al. (2017). Glutamine and the regulation of intestinal permeability: From bench to bedside.
https://pubmed.ncbi.nlm.nih.gov/27749689/ - Constipation, diarrhea, and fiber. (2013).
https://www.oncologynutrition.org/erfc/eating-well-when-unwell/chemotherapy/constipation-diarrhea-and-fiber - Diarrhea. (n.d).
https://www.pancan.org/facing-pancreatic-cancer/living-with-pancreatic-cancer/diet-and-nutrition/diarrhea/ - Diarrhea. (2007).
https://www.rsu.edu/s/selfhelp/Diarrhea_SO.html - Farzaei, M. H., et al. (2015). The role of dietary polyphenols in the management of inflammatory bowel disease.
https://www.researchgate.net/profile/Roja_Rahimi/publication/271334147_The_Role_of_Dietary_Polyphenols_in_the_Management_of_Inflammatory_Bowel_Disease/links/566af5a308aea0892c4bb9a7/The-Role-of-Dietary-Polyphenols-in-the-Management-of-Inflammatory-Bowel-Disease.pdf - FODMAP food list. (n.d.).
https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/ - Groschwitz, K. R., & Hogan, S. P. (2009). Intestinal barrier function: molecular regulation and disease pathogenesis.
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