However, experts recommend that children and adults with weakened immune systems use an oral rehydration solution instead, such as Pedialyte, Naturalyte, Infalyte, and CeraLyte, as directed. If you’re a parent or caregiver with a sick child, contact your child’s pediatrician for advice on safe and appropriate rehydration solution options.
The 12 Best Foods for an Upset Stomach
Many foods can help ease an upset stomach and relieve symptoms like gas, nausea, or bloating, including certain herbs, spices, and fruits. Some foods may also be easier to tolerate and can help prevent dehydration.
Almost everyone gets an upset stomach from time to time. Common symptoms include nausea, indigestion, vomiting, bloating, diarrhea or constipation.
There are many potential reasons for an upset stomach, and treatments vary depending on the underlying cause. Thankfully, a variety of foods can settle an upset stomach and help you feel better faster.
Here are the 12 best foods for an upset stomach.
Nausea and vomiting are common symptoms of an upset stomach.
Ginger, a fragrant edible root with bright yellow flesh, is a common natural remedy for these symptoms ( 1 ).
People can enjoy ginger raw, cooked, steeped in hot water, or as a supplement. It is effective in all forms ( 2 ).
It is a common natural remedy for morning sickness, a type of nausea and vomiting that can occur during pregnancy.
A review of 6 studies, including over 500 pregnant people, found that taking 1 gram of ginger daily was associated with 5 times less nausea and vomiting during pregnancy ( 3 ).
Ginger is also helpful for those undergoing chemotherapy or major surgery since these treatments can cause severe nausea and vomiting.
Taking 1 gram of ginger daily before undergoing chemo or surgery can significantly reduce the severity of these symptoms ( 4 , 5 , 6 ).
Some people even use ginger as a natural remedy for motion sickness. It can help reduce the intensity of nausea symptoms and the speed of recovery time ( 7 ).
How this works is not entirely understood, but it’s hypothesized that ginger regulates nervous system signaling in the stomach and speeds up the rate at which the stomach empties, thereby reducing nausea and vomiting ( 7 , 8 ).
Ginger is typically safe, but heartburn, stomach pain, and diarrhea can occur at doses above 5 grams per day ( 9 ).
Summary
Ginger can help reduce nausea and vomiting, especially when associated with pregnancy, surgery, chemotherapy, or motion sickness.
Chamomile, an herbal plant with small white flowers, is a traditional remedy for upset stomachs. People can brew dried chamomile into a tea or take it orally as a supplement.
Historically, people have used chamomile for treating various intestinal troubles, including gas, indigestion, diarrhea, nausea, and vomiting ( 10 ).
Yet despite its widespread use, only a limited number of studies support its effectiveness for digestive complaints.
One small study found that chamomile supplements reduced the severity of vomiting after chemotherapy treatments, but it’s unclear whether it would have the same effects on other types of vomiting ( 10 ).
An animal study found that chamomile extracts relieved diarrhea in mice by reducing intestinal spasms and decreasing the amount of water secreted into the stool. Still, more research is needed to see if this applies to humans ( 11 ).
Chamomile is also commonly used in herbal supplements that relieve indigestion, gas, bloating, and diarrhea, as well as colic in babies ( 12 , 13 , 14 , 15 ).
However, since chamomile is one of many other herbs in these formulas, it’s difficult to know whether the beneficial effects are from chamomile or from a combination of the other herbs.
Although the gut-soothing effects of chamomile are widely recognized, research has not yet shown how it helps to relieve stomach upset.
Summary
Chamomile is a commonly used remedy for stomach and intestinal discomfort, but more research is needed to understand how it works.
For some people, irritable bowel syndrome, or IBS, causes stomach upsets. IBS is a chronic gut disorder that can cause stomach pain, bloating, constipation, and diarrhea.
While IBS can be difficult to manage, studies show that peppermint may help reduce these uncomfortable symptoms.
Taking peppermint oil capsules daily for at least two weeks can significantly reduce stomach pain, gas, and diarrhea in adults with IBS ( 16 , 17 ).
Researchers believe that peppermint oil works by relaxing muscles in the digestive tract, reducing the severity of intestinal spasms that can cause pain and diarrhea ( 18 , 19 ).
While the research is promising, additional studies must determine whether peppermint leaf or peppermint tea has the same therapeutic effects ( 18 ).
Peppermint is safe for most people, but caution is advised for those with severe reflux, Hiatal hernias, kidney stones or liver, and gallbladder disorders, as it may worsen these conditions ( 18 ).
Summary
Peppermint, especially when consumed as peppermint oil, may help reduce stomach pain, bloating, gas and diarrhea for those with irritable bowel syndrome.
Foods That Can Make Your Stomach Feel Better
Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA’s Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com.
Updated on December 13, 2022
Medically reviewed by
Robert Burakoff, MD, MPH, is a board-certified gastroenterologist who serves as vice chair of Ambulatory Services at Lower Manhattan Hospital and professor of medicine at the Weill Cornell Medical College.
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In This Article
In This Article
When you have an upset stomach, you may also experience symptoms like nausea, vomiting, diarrhea, and cramps.
One of the most common causes of an upset stomach is gastroenteritis, an inflammation of the intestines sometimes referred to as the “stomach flu.”
When you’re feeling sick to your stomach or are experiencing stomach-related symptoms like diarrhea, it’s important to rest and keep yourself hydrated and properly fueled so that your body can recover. Diarrhea and vomiting can lead to dehydration and cause you to feel weak from not eating enough calories, so it’s critical to replenish your body with fluids and foods that are nutritious and easy on your digestive system.
Here are the best foods and drinks that can make your stomach feel better.
Illustration by Dennis Madamba for Health
Bananas
Stomach symptoms like nausea and vomiting can cause you to lose fluids and electrolytes, which are essential minerals — like sodium and potassium — that your body needs to maintain normal cellular function. It’s important to make sure you’re choosing electrolyte-rich foods when you’re sick.
Bananas are rich in potassium, so they’re a good choice for replenishing this important nutrient. Bananas are also a part of the BRAT diet, which stands for bananas, rice, applesauce, and toast, which are all easy to digest and can help you hold down food when your stomach is upset. Bananas are also a part of the bland diet, which is a little more expansive and includes foods that are low in fat, low in fiber and are easy to chew, like potatoes, and peanut butter.
“The body does not need to work hard to break down and digest BRAT foods and bland foods,” Kristin Kirkpatrick, MS, RDN, registered dietician in the Cleveland Clinic Department of Integrative and Lifestyle Medicine, told Health. “This provides a rest to the gut. The theory is that with low fiber and rest, bowel movements can eventually get back to normal”
White Rice
When your stomach is upset, refined grains like white rice are a better choice than whole grains because they’re lower in fiber and easier on your digestive tract, which allows it to heal more effectively. Also, white rice can help firm up your poop, so it could help improve diarrhea.
While wild, brown, or black rice are generally healthy and recommended for when you’re feeling well, they are harder to digest, especially on an upset stomach.
Applesauce
Applesauce, another food included in the BRAT diet, is easier to digest than raw apples since the apples are cooked and the skins are removed. Applesauce is also lower in fiber than raw apples, so it’s easier on your stomach and may help improve diarrhea.
One medium fresh apple (182 grams) with its skin contains 4.37 grams of fiber compared to just 1.34 grams in a half cup of unsweetened applesauce (122 grams).
Applesauce also contains pectin, a type of soluble fiber that’s been shown to improve digestive symptoms like diarrhea in certain populations when taken in high doses. However, it’s unclear if the amount of pectin found in applesauce has any meaningful impact on diarrhea symptoms.
Toast
Toast, another food included in the BRAT diet, may be a safe choice when you’re dealing with an upset stomach. Refined white flour toast or gluten-free toast is lower in fiber than whole grain toast and is easier on your digestive system.
Why toast over bread? Toasting bread turns it brown due to a process called the Maillard reaction, which enhances the taste, smell, and texture of the toast. This may make it toast more appetizing, especially when you’re not feeling well.
Just be sure to keep it plain or choose a bland topping like creamy peanut butter to prevent digestive upset.
Crackers
Similar to toast, crackers are a salty source of carbs that may help ease your upset stomach. Crackers made with refined white flour or other low-fiber ingredients are bland and easy to digest, making them a smart choice when you’re experiencing stomach discomfort.
Eating salted crackers can also help replenish sodium you may have lost through sweating, vomiting, or diarrhea.
Alexandra Babcock, MPH, RDN, LD, DipACLM, Lifestyle & Culinary Medicine Practitioner at Trinity Michigan advised eating five saltines and waiting 15 minutes before trying to eat a full meal. “This sometimes helps to settle the stomach before a more nutritious meal,” Babcock said.
Ginger
Ginger products like ginger tea and concentrated ginger supplements are sometimes used to manage nausea during pregnancy and chemotherapy and after surgery.
While studies aren’t available regarding its use for an upset stomach caused by a virus or food poisoning, Kirkpatrick noted that some ginger products, like ginger tea, could help rehydrate you during a stomach illness and may help ease symptoms like nausea and vomiting.
Try adding fresh, minced ginger to tea and plain water, and even using chopped ginger to make refreshing and soothing ice cubes.
Broth
There’s a reason people tend to crave broth when they’re not feeling well. Broths like chicken stock and bone broth are packed with electrolytes like sodium, potassium, and calcium. Broth can help replenish fluids and minerals when you’ve been vomiting or experiencing diarrhea.
Plus, they’re easy on your digestive system. “Broths such as bone broth, vegetable broth, or dashi contain sodium, or salt, and some minerals in addition to water that can be helpful in restoring electrolytes, which are minerals in blood and tissues that your body needs to support proper hydration and function,” Babcock said.
Coconut Water
Coconut water may be an effective way to replenish lost fluids and electrolytes like calcium, magnesium, potassium, and sodium if you’ve been vomiting or have diarrhea.
In fact, coconut water is so effective for rehydration that it’s sometimes used as a rehydration solution in children with diarrhea caused by gastroenteritis and cholera.
Even though drinking coconut water could help you rehydrate during a stomach illness, it’s important to limit your intake. Drinking too much could actually cause diarrhea, especially if the coconut water contains added sugar. Babcock also recommended looking for a brand with at least 180 milligrams of potassium per serving, since this electrolyte is lost from the body through vomiting or sweating.
Sports Drinks
Sports drinks are designed to rehydrate athletes after fluid loss due to sweating and strenuous activity. They usually contain carbohydrates and electrolytes, which can be helpful when you’re dealing with symptoms like diarrhea and vomiting.
If you’re a healthy adult experiencing mild diarrhea or vomiting, it’s safe to turn to sports drinks to replace lost fluids and electrolytes and prevent dehydration.
Babcock pointed out that sports drinks contain levels of sodium and minerals that closely match what is lost through vomiting or sweating. However, it’s important to be mindful of their sugar content and added dyes, which may aggravate a delicate digestive system. “Most sports drinks will contain some carbohydrate, often as added sugar such as glucose or dextrose, to replace the energy that is being lost while being extremely active. If you are under the weather and not eating normally, this can be helpful to keep your energy up,” Babcock said.
As an alternative, try electrolyte powders or tablets that have around 300 milligrams of sodium, 25-40 milligrams of magnesium, 180-190 milligrams of potassium, and 7-10 grams of carbohydrates with no food dyes in the ingredients.
However, experts recommend that children and adults with weakened immune systems use an oral rehydration solution instead, such as Pedialyte, Naturalyte, Infalyte, and CeraLyte, as directed. If you’re a parent or caregiver with a sick child, contact your child’s pediatrician for advice on safe and appropriate rehydration solution options.
Foods to Avoid
While certain foods and beverages could help you feel better and recover speedily from an upset stomach, others can have the opposite effect, making your symptoms worse. These foods include:
- Foods high in fiber, like raw vegetables and whole grains
- Foods high in fat like fried foods and ice cream
- Acidic fruits like oranges, lemons, and limes
- Foods high in sugar like dried fruits, high-fat dressings, and sauces
- Vegetables that may cause excesses gas, like cabbage, cauliflower, and onions
- Nuts and seeds
- Fatty meats like beef
- Fermented foods like sauerkraut
A Quick Review
When you’re dealing with an upset stomach, it’s best to avoid foods and drinks that are difficult to digest and those that may worsen symptoms like diarrhea, vomiting, nausea, and stomach pain.
Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and provide the nutrients and fluid your body needs to recover.
When you’re feeling better, it’s best to slowly reintroduce foods. Start with small portions of bland, easy-to-digest meals like chicken soup or a bit of grilled chicken, rice, and cooked vegetables.
If you’re experiencing severe diarrhea or vomiting and seem to can’t keep fluids or food down, contact your healthcare provider.
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11 Sources
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
- National Library of Medicine. Gastroenteritis.
- Weir SBS, Akhondi H. Bland diet. In: StatPearls. StatPearls Publishing; 2022.
- Sur M, Mohiuddin SS. Potassium. In: StatPearls. StatPearls Publishing; 2022.
- U.S. Department of Agriculture. Bananas, ripe and slightly ripe, raw.
- Nemeth V, Pfleghaar N. Diarrhea. In: StatPearls. StatPearls Publishing; 2022.
- McRae MP. Health benefits of dietary whole grains: An umbrella review of meta-analyses. Journal of Chiropractic Medicine. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008
- U.S. Department of Agriculture. Apples, fuji, with skin, raw.
- My Food Data. Applesauce canned unsweetened without added ascorbic acid (includes USDA commodity).
- Teodorowicz M, van Neerven J, Savelkoul H. Food processing: the influence of the Maillard reaction on immunogenicity and allergenicity of food proteins. Nutrients. 2017;9(8):835. doi:10.3390/nu9080835
- National Center for Complementary and Integrative Health. Ginger.
- Segura-Badilla O, Lazcano-Hernández M, Kammar-García A, et al. Use of coconut water (Cocus nucifera L) for the development of a symbiotic functional drink. Heliyon. 2020;6(3):e03653. doi: 10.1016/j.heliyon.2020.e03653
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