The Best and Worst Foods for an Upset Stomach

We’ve all been there: You have a stomachache, and you don’t know what to eat or avoid. Maybe you ate something that didn’t agree with you, or you have a stomach bug, or you’re just feeling queasy for no apparent reason. Whatever the cause, you need some relief.

But not all foods are created equal when it comes to soothing your stomach. Some foods can help settle your stomach, while others can make your symptoms worse. In this blog post, we’ll explore the best and worst foods for an upset stomach, and answer some frequently asked questions about stomach issues.

What are the best foods for an upset stomach?

The best foods for an upset stomach are those that are bland, easy to digest, and rich in nutrients and fluids. These foods can help calm your stomach, replenish your electrolytes, and prevent dehydration. Some examples of these foods are:

• Bananas: Bananas are a good source of potassium, which is an electrolyte that helps regulate fluid balance and nerve and muscle function. Potassium can be lost through vomiting and diarrhea, so eating bananas can help restore it. Bananas are also part of the BRAT diet (bananas, rice, applesauce, and toast), which is a common recommendation for people with stomach issues. Bananas are low in fiber and high in pectin, a soluble fiber that can help firm up loose stools and reduce inflammation in the digestive tract.
• Rice: Rice is another staple of the BRAT diet, and for good reason. Rice is bland and easy to digest, and can help absorb excess fluids and bulk up your stool. Rice also contains resistant starch, which is a type of starch that is not digested in the small intestine, but fermented by beneficial bacteria in the large intestine. Resistant starch can help improve gut health and immunity, and may also lower blood sugar and cholesterol levels.
• Applesauce: Applesauce is a good alternative to raw apples, which can be too acidic and fibrous for an upset stomach. Applesauce is cooked and pureed, which makes it easier to digest and gentler on your stomach. Applesauce also contains pectin, which can help with diarrhea and inflammation. Applesauce is also a good source of vitamin C, which is an antioxidant that can help boost your immune system and fight off infections.
• Toast: Toast is another bland and easy-to-digest food that can help settle your stomach. Toast can help soak up excess stomach acid and fluids, and provide some carbohydrates for energy. Toast is also low in fat and fiber, which can be hard to digest when your stomach is upset. However, avoid adding butter, jam, or other toppings that can irritate your stomach or add extra calories.
• Ginger: Ginger is a natural remedy for nausea and vomiting, and has been used for centuries to treat various digestive ailments. Ginger contains compounds called gingerols and shogaols, which can help stimulate saliva and gastric juices, and relax the muscles of the digestive tract. Ginger can also help reduce inflammation and pain in the stomach. You can consume ginger in various forms, such as fresh, dried, powdered, candied, or in tea, juice, or capsules.
• Broth: Broth is a clear liquid that can help hydrate you and replenish your electrolytes when you have an upset stomach. Broth can also provide some protein and minerals, such as sodium, potassium, calcium, and magnesium, which can help support your body’s functions. Broth can also help soothe your throat and warm your stomach. You can choose chicken, beef, vegetable, or bone broth, depending on your preference and availability. However, avoid broths that are too salty, fatty, or spicy, as they can worsen your symptoms.

What are the worst foods for an upset stomach?

The worst foods for an upset stomach are those that are spicy, greasy, acidic, or high in sugar, fat, or fiber. These foods can irritate your stomach lining, increase stomach acid production, cause gas and bloating, or slow down digestion. Some examples of these foods are:

• Coffee: Coffee is a stimulant that can increase the activity of your digestive system and cause more stomach acid to be produced. Coffee can also dehydrate you and worsen diarrhea. Coffee can also interfere with the absorption of some medications and nutrients, such as iron and calcium. If you are a coffee lover, you may want to limit your intake or switch to decaf when you have an upset stomach.
• Alcohol: Alcohol is another substance that can irritate your stomach and increase stomach acid production. Alcohol can also dehydrate you and cause inflammation in your digestive tract. Alcohol can also impair your liver function and lower your blood sugar levels, which can make you feel worse. Alcohol can also interact with some medications and worsen their side effects. If you drink alcohol, you may want to avoid it or limit your intake when you have an upset stomach.
• Dairy: Dairy products, such as milk, cheese, yogurt, and ice cream, can be problematic for some people with an upset stomach. This is because some people may have lactose intolerance, which is a condition where they lack the enzyme lactase that breaks down lactose, the sugar in milk. Lactose intolerance can cause symptoms such as gas, bloating, cramps, diarrhea, and nausea. Even if you are not lactose intolerant, dairy products can be hard to digest when your stomach is upset, especially if they are high in fat or sugar. If you consume dairy products, you may want to choose low-fat or lactose-free options, or avoid them altogether when you have an upset stomach.
• Spicy foods: Spicy foods, such as chili, curry, salsa, and hot sauce, can add flavor and heat to your meals, but they can also aggravate your stomach. Spicy foods can trigger the release of more stomach acid, which can cause heartburn, indigestion, and ulcers. Spicy foods can also irritate your mouth, throat, and esophagus, and cause inflammation in your digestive tract. If you are sensitive to spicy foods, you may want to avoid them or limit your intake when you have an upset stomach.
• Fried foods: Fried foods, such as french fries, chicken nuggets, onion rings, and doughnuts, can be tempting and satisfying, but they can also wreak havoc on your stomach. Fried foods are high in fat, which can slow down digestion and make you feel full and heavy. Fried foods can also increase stomach acid production and cause reflux, heartburn, and indigestion. Fried foods can also raise your cholesterol and triglyceride levels, which can increase your risk of heart disease and stroke. If you crave fried foods, you may want to choose baked, grilled, or steamed alternatives, or avoid them altogether when you have an upset stomach.
• Beans and cruciferous vegetables: Beans and cruciferous vegetables, such as broccoli, cabbage, cauliflower, and Brussels sprouts, are nutritious and high in fiber, which can help lower your cholesterol and blood sugar levels, and prevent constipation. However, these foods can also cause gas and bloating, which can make you feel uncomfortable and worsen your stomach pain. This is because these foods contain complex sugars called oligosaccharides, which are not digested in the small intestine, but fermented by bacteria in the large intestine. This process produces gas, which can cause flatulence, cramps, and distension. If you eat beans and cruciferous vegetables, you may want to soak, cook, or sprout them to reduce their gas-producing effects, or avoid them altogether when you have an upset stomach.

FAQs

Here are some common questions and answers about foods for an upset stomach:

• Q: How long should I follow the BRAT diet?
• A: The BRAT diet is a short-term solution for an upset stomach, and should not be followed for more than a few days. This is because the BRAT diet is low in protein, fat, and other nutrients, such as vitamin A, vitamin B12, calcium, iron, and zinc, which are essential for your health and recovery. The BRAT diet can also cause constipation if followed for too long. Therefore, you should gradually reintroduce other foods as your symptoms improve, and aim for a balanced and varied diet that meets your nutritional needs.
• Q: Can I drink milk or yogurt when I have an upset stomach?
• A: It depends on your tolerance and preference. Some people find that milk or yogurt can help soothe their stomach and provide some calcium and protein. However, others may find that milk or yogurt can worsen their symptoms, especially if they are lactose intolerant or have a stomach infection. If you drink milk or yogurt, you may want to choose low-fat or lactose-free options, and avoid adding sugar or flavorings that can irritate your stomach.
• Q: What are some other beverages that can help or harm an upset stomach?
• A: Besides broth and ginger tea, some other beverages that can help an upset stomach are water, herbal teas, and electrolyte drinks. These beverages can help hydrate you and replenish your electrolytes, which can be lost through vomiting and diarrhea. They can also help flush out toxins and bacteria from your body, and calm your stomach. However, avoid beverages that can harm an upset stomach, such as coffee, alcohol, soda, juice, and energy drinks. These beverages can dehydrate you, increase stomach acid production, cause gas and bloating, or interfere with your medications and nutrients.
• Q: What are some other tips to prevent or treat an upset stomach?
• A: Some other tips to prevent or treat an upset stomach are:
  • Eat small and frequent meals, and avoid overeating or skipping meals.
  • Chew your food well and eat slowly, and avoid talking or drinking while eating.
  • Avoid lying down or sleeping right after eating, and elevate your head when you sleep.
  • Wear loose and comfortable clothing, and avoid tight belts or waistbands.
  • Avoid smoking, chewing gum, or sucking on hard candies, as they can increase swallowing of air and cause gas and bloating.
  • Manage your stress levels, as stress can affect your digestion and cause stomach problems.
  • Consult your doctor if your symptoms are severe, persistent, or accompanied by other signs of infection or illness, such as fever, blood in stool, weight loss, or dehydration.

I hope this blog post was helpful and informative for you. If you have any questions or feedback, please leave a comment below. Thank you for reading!