When you’re experiencing an upset stomach, knowing what to eat can be a challenge. Bland foods and clear liquids are often recommended to help ease symptoms like diarrhea, nausea, and vomiting. These gentle options, such as crackers, white rice, toast, and broth, aid in digestion and can help you recover faster.
Staying hydrated and providing your body with necessary fuel is crucial during recovery. Dehydration, a common consequence of diarrhea and vomiting, can lead to weakness and fatigue. Eating the right foods can help replenish lost nutrients and energy. Let’s explore the best food choices for when your stomach is feeling uneasy.
1. Applesauce
Applesauce is a key component of the BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast. This diet is specifically designed for easing digestive distress. Applesauce is made from cooked apples with the skins removed, making it significantly easier to digest than raw apples.
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Furthermore, applesauce contains less fiber than fresh apples. A medium apple with skin has about 4.37 grams of fiber, while a snack-sized cup of unsweetened applesauce only contains approximately 1.24 grams. This lower fiber content makes applesauce gentler on your stomach and can be beneficial in managing diarrhea.
2. Bananas
Bananas are a nutritional powerhouse, especially when you’re dealing with an upset stomach. They are rich in potassium, an essential electrolyte that can be depleted due to vomiting and diarrhea. Electrolytes are vital minerals that maintain normal cellular functions in your body. Replenishing these electrolytes through diet is crucial when you are unwell.
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Bananas are included in both the BRAT diet and the bland diet. The bland diet is slightly broader and encompasses foods that are low in fat and fiber and are easy to chew and digest, making bananas an excellent choice.
3. Bland Vegetables
Certain cooked vegetables can be soothing for an upset stomach. Options like beets, carrots, and spinach, when cooked, are easier to digest than their raw counterparts. Cooking vegetables softens their fibers, making them gentler on your digestive system.
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Remember to always opt for cooked vegetables instead of raw when your stomach is sensitive. Cooked foods require less effort to digest, reducing strain on your digestive tract.
4. Certain Lean Proteins
Lean proteins are generally acceptable as part of a bland diet and are important for recovery. When choosing proteins, prioritize lean options such as chicken, whitefish, and shellfish. Prepare them in simple ways – baked, grilled, or steamed – and avoid heavy seasonings or sauces. Plainly cooked lean proteins are easiest on the stomach.
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Avoid frying or adding high-fat ingredients when cooking proteins, as these can be harder to digest and might worsen your stomach upset.
5. Gelatin and Popsicles
Gelatin is a soft, easily digestible food that fits well within a bland diet. Its smooth texture and lack of fiber make it gentle on the digestive system. Popsicles are another suitable option, especially within bland and clear liquid diets. A clear liquid diet includes liquids and foods that are clear and kept at room temperature, often recommended when experiencing stomach issues.
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Studies have indicated that popsicles can be effective in reducing nausea and vomiting, particularly after surgery. When choosing popsicles, opt for those without fruit pieces, fruit pulp, or yogurt to ensure they remain easily digestible.
6. Ginger
Ginger is a well-known natural remedy for nausea. It’s frequently used by pregnant women to manage morning sickness. Ginger products, such as ginger tea and concentrated ginger supplements, can help alleviate nausea symptoms. Try adding fresh, minced ginger to tea or hot water for a soothing effect. You can also create ginger ice cubes by chopping ginger and freezing it in water for a refreshing and stomach-calming drink.
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Standard Disclaimer
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with a healthcare provider or pharmacist before starting any supplements.
7. Hot Cereals
Hot cereals can be another stomach-friendly option. Oatmeal, for instance, is easy to digest and provides some sustenance without being too heavy. However, be mindful of the sodium content, especially in some pre-packaged varieties. Certain whole wheat hot cereals can contain high levels of sodium, nearing a quarter of the daily recommended intake for adults in just one cup.
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Choose hot cereals that are lower in sodium and sugar. Plain oatmeal or cream of rice are excellent choices when your stomach is sensitive.
8. Hydrating Foods and Drinks
Maintaining hydration is paramount when you’re experiencing vomiting or diarrhea. Broth is an excellent way to replenish fluids and essential minerals. Chicken stock and bone broth are particularly beneficial as they contain electrolytes like sodium, potassium, and calcium, all of which are lost through bodily fluids.
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Coconut water is another fantastic hydrating option. It’s rich in electrolytes like calcium, magnesium, potassium, and sodium. In some cases, coconut water has been used as a rehydration solution for children with diarrhea caused by gastroenteritis and cholera.
Herbal teas, like chamomile or peppermint, can also soothe your stomach and contribute to your fluid intake. These are suitable for both bland and clear liquid diets.
9. Potatoes
Potatoes are another staple in the bland diet, similar to bananas, and are a good source of potassium. A small white potato provides a significant amount of potassium, approximately 374mg. For an upset stomach, it’s best to cook and eat potatoes plain, without added toppings like butter, cheese, or sour cream, which can be harder to digest.
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Baked or boiled potatoes, served plain, can help settle your stomach and provide necessary nutrients.
10. Refined White Flour
When your stomach is upset, refined white flour products are generally better choices compared to whole grains. White rice, toast made from white bread, and crackers are low in fiber and easy on your digestive system, allowing it to heal effectively.
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White rice can be particularly helpful in firming up stools if you are experiencing diarrhea. While whole grains like wild, brown, or black rice are generally healthier, they are harder to digest, especially when your stomach is sensitive.
Toast, especially slightly browned toast, can be more appetizing due to the Maillard reaction, which enhances its taste, smell, and texture. Salted crackers are also beneficial as they provide sodium, which can be lost through sweating, vomiting, or diarrhea.
For toast or crackers, you can add bland toppings. A small amount of creamy peanut butter can offer potassium, but limit it to a tablespoon as larger amounts can be high in fiber and harder to digest.
Foods To Avoid
While certain foods can aid in recovery, others can exacerbate symptoms of an upset stomach. Foods to avoid include:
- Acidic fruits like oranges, lemons, and limes, as well as dried fruits
- Fatty meats and fish
- Fermented foods such as pickles and sauerkraut
- Foods high in sugar, including high-fat dressings and sauces
- Full-fat dairy products like cheese, ice cream, and milk
- High-fat fried and greasy foods
- High-fiber foods such as raw vegetables and whole grains
- Nuts and seeds
- Spicy foods
- Vegetables that may cause excess gas, such as cabbage, cauliflower, and onions
Tips
In addition to dietary choices, consider these tips to alleviate diarrhea, nausea, and vomiting:
- Avoid strong smells: Stay away from the kitchen if cooking odors bother you.
- Don’t eat right before bed: Have your last meal or snack at least two hours before sleeping.
- Avoid stimulants: This includes caffeine and cigarettes.
- Eat small meals: Take small bites, chew slowly, and eat frequent, small meals to keep some food in your stomach without overloading it.
- Listen to your body: Avoid any foods or drinks that worsen your symptoms, even if they are typically recommended on bland, BRAT, or clear liquid diets. If you struggle to keep anything down, consult a healthcare provider.
When To Contact a Healthcare Provider
Seek medical advice if your nausea is persistent or worsens over 48 hours. For diarrhea, consult a healthcare provider if it doesn’t improve within five days for adults, or two days for infants and children.
Additionally, seek medical attention if you experience:
- A persistent or worsening fever
- Inability to keep food or liquids down
- No urination for eight or more hours
- Stomach pain
- Stool with unusual odor, color, blood, or mucus
- Vomiting three or more times in a day
- Weakness
A Quick Review
Foods like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can be beneficial when recovering from an upset stomach. It’s important to avoid foods that are difficult to digest and could worsen gastrointestinal symptoms.
As you start to feel better, gradually reintroduce foods, beginning with small portions of bland, easy-to-digest meals. If you experience severe diarrhea or vomiting and can’t keep fluids or food down, it’s important to contact a healthcare provider.
