When your stomach is upset, choosing the right foods can make a significant difference in how quickly you feel better. Bland foods and clear liquids are generally recommended to ease symptoms like diarrhea, nausea, and vomiting. These foods are easy to digest and help minimize stomach irritation.
Applesauce, a staple of the BRAT (Bananas, Rice, Applesauce, Toast) diet, is a great option. The cooking process and removal of skins make it gentler on the digestive system than raw apples. Applesauce is also lower in fiber, further reducing the burden on your stomach.
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Bananas are another excellent choice for an upset stomach. They are rich in potassium, an electrolyte often lost due to vomiting and diarrhea. Replenishing potassium is crucial for maintaining proper bodily functions. Bananas are also considered a bland food, making them easy to digest.
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Cooked vegetables like beets, carrots, and spinach provide essential nutrients without aggravating your stomach. Cooking softens the fibers, making them easier to digest compared to raw vegetables.
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Lean protein sources such as baked, grilled, or steamed chicken, whitefish, and shellfish can be included in your diet when experiencing stomach upset. Opt for plain preparations without rich sauces or heavy seasonings.
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Gelatin and plain popsicles are soothing options that are easy on the stomach and can help with rehydration. Choose popsicles without fruit pieces or yogurt. Gelatin is low in fiber and easily digestible.
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Ginger has long been used to alleviate nausea. Try adding fresh ginger to tea or water for a soothing beverage.
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Hot cereals like oatmeal can be comforting, but choose low-sodium options to avoid exceeding your daily recommended intake.
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Staying hydrated is crucial when dealing with an upset stomach. Broths, like chicken or bone broth, are rich in electrolytes and help replenish lost fluids. Coconut water is another excellent source of electrolytes and hydration.
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Plain potatoes are a good source of potassium and easily digestible when cooked. Avoid adding butter, cheese, or other toppings that could irritate your stomach.
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Refined white flour products such as white rice, toast, and crackers are easier to digest than whole grains due to their lower fiber content. Toast and crackers can also help replenish lost sodium.
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Foods to avoid when your stomach is upset include fatty, greasy, or spicy foods; acidic fruits; dairy products; and high-fiber foods. These can exacerbate your symptoms and prolong your recovery. If your symptoms persist or worsen, consult a healthcare professional.
