Experiencing an upset stomach is a common discomfort that can disrupt your day. Whether it’s nausea, indigestion, or diarrhea, finding relief is often a top priority. Fortunately, certain foods possess properties that can help soothe your digestive system and ease your discomfort. This article explores What Foods Settle Your Stomach and provides guidance on dietary choices to help you feel better faster.
Bland Foods: The Cornerstone of Stomach Settling
When your stomach is sensitive, bland foods are your best friend. These foods are easy to digest, low in fiber and fat, and less likely to irritate your digestive system. They provide essential nutrients without putting extra stress on your already sensitive stomach.
The BRAT Diet: A Classic Approach
The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been recommended for settling upset stomachs, especially in cases of diarrhea.
- Bananas: These soft fruits are easily digestible and are a good source of potassium, an electrolyte that can be lost through vomiting or diarrhea.
- Rice (White): White rice is low in fiber, making it gentle on the digestive system. It also helps to bind the stool, which can be beneficial if you have diarrhea.
- Applesauce: Applesauce is another source of easily digestible carbohydrates and is gentle on the stomach. Choose unsweetened varieties to avoid added sugars.
- Toast (White): Plain white toast, especially dry toast, is easy to digest and can help absorb excess stomach acid. Avoid butter or jams initially.
These four foods are gentle, provide some nutrients, and are less likely to cause further irritation. They are a good starting point when you’re beginning to eat again after an upset stomach.
Other Bland Food Options
Beyond the BRAT diet, other bland foods can be helpful in settling your stomach:
- Crackers (Soda or Saltine): Similar to toast, plain crackers are easy to digest and can help absorb stomach acid.
- Potatoes (Boiled or Baked, No Skin): Plain boiled or baked potatoes, without the skin, are a good source of carbohydrates and are gentle on the stomach.
- Chicken Broth (Clear): Clear broth is a good source of fluids and electrolytes, which are important to replenish when you’ve been sick. Choose low-sodium options.
- Plain Jell-O: Gelatin desserts are light and easy to digest, providing a bit of sweetness when you might not feel like eating much.
Liquids: Hydration is Key
Staying hydrated is crucial when you have an upset stomach, especially if you’ve been vomiting or experiencing diarrhea. Dehydration can worsen your symptoms and prolong your recovery.
Best Liquids for Upset Stomach
- Water: The most essential liquid for hydration. Sip water slowly and frequently.
- Clear Broth: As mentioned before, broth provides both fluids and electrolytes.
- Oral Rehydration Solutions (ORS): These are specifically designed to replace fluids and electrolytes lost due to vomiting or diarrhea. Pedialyte and Enfalyte are common brands.
- Sports Drinks (Diluted): If you choose sports drinks, dilute them with water as they can be high in sugar, which can sometimes worsen diarrhea.
- Weak Tea (Herbal): Some herbal teas, like chamomile or ginger tea, can be soothing to the stomach.
Avoid sugary drinks, caffeinated beverages, and alcohol, as these can dehydrate you or further irritate your stomach.
Probiotics: Supporting Gut Health
Probiotics are beneficial bacteria that can help restore balance to your gut microbiome. They may be particularly helpful if your upset stomach is related to an imbalance in gut bacteria, such as after taking antibiotics or experiencing food poisoning.
Foods and Drinks with Probiotics
- Yogurt (Plain, Unsweetened): Yogurt with live and active cultures is a good source of probiotics. Make sure it’s plain and unsweetened to avoid added sugars and dairy if you are sensitive.
- Kefir: Similar to yogurt, kefir is a fermented milk drink that is rich in probiotics.
- Fermented Foods (Sauerkraut, Kimchi): In small amounts, fermented foods can provide probiotics, but be mindful of the strong flavors which might not be appealing when your stomach is sensitive.
While probiotics can be beneficial, it’s best to introduce them gradually and see how your stomach reacts, especially when you are recovering from an upset stomach.
Ginger: Nature’s Nausea Remedy
Ginger has long been recognized for its anti-nausea properties. It can help to calm the stomach and reduce feelings of nausea and vomiting.
Ways to Consume Ginger
- Ginger Tea: Steep fresh ginger slices or ginger tea bags in hot water for a soothing tea.
- Ginger Ale (Clear): Choose clear ginger ale made with real ginger, and opt for low-sugar varieties if possible.
- Ginger Candies or Chews: Ginger candies or chews can be a convenient way to get a dose of ginger.
Ginger is a natural and effective remedy for nausea, but it’s important to consume it in moderation and be mindful of added sugars in some ginger products.
Foods to Avoid When Your Stomach is Upset
Just as some foods can help settle your stomach, others can worsen your symptoms. It’s important to avoid certain foods and substances until you’re feeling better.
Foods and Substances to Limit or Avoid
- Dairy Products (Milk, Cheese, Ice Cream): Dairy can be hard to digest for some people, especially when their stomach is upset.
- Fatty or Fried Foods: High-fat foods take longer to digest and can worsen nausea and indigestion.
- Spicy Foods: Spicy foods can irritate the digestive system and worsen stomach discomfort.
- Acidic Foods (Citrus Fruits, Tomatoes): Acidic foods can aggravate an already sensitive stomach.
- Caffeine: Caffeine can stimulate the digestive system and worsen diarrhea or anxiety related to nausea.
- Alcohol: Alcohol can irritate the stomach lining and dehydrate you.
- Nicotine: Nicotine can also irritate the stomach and contribute to nausea.
When to Seek Medical Advice
While dietary changes and home remedies can often help settle an upset stomach, it’s important to know when to seek medical advice.
Consult a doctor if you experience any of the following:
- Severe or persistent vomiting or diarrhea
- Signs of dehydration (dark urine, dizziness, decreased urination)
- Bloody vomit or stools
- Severe abdominal pain
- Fever above 102°F (39°C)
- Symptoms that last longer than 48 hours
An upset stomach is often a temporary inconvenience, but by choosing the right foods and avoiding irritants, you can help your digestive system recover and get back to feeling your best. Remember to listen to your body, eat bland foods, stay hydrated, and seek medical advice if your symptoms are severe or persistent.
