What To Eat For Dinner When Your Stomach Is Upset


Pureed Fruit Or Veggies

Heres The Real Best Way To Cure An Upset Stomach | TIME

It may look like baby food, but when you have an upset stomach, pureed fruit or vegetables can be just what you need, according to Neumann. That way, youre getting some fiber without making your digestive tract have to work hard to break it down. If youre suffering from a stomach bug, fruits or veggies with vitamin C can help give your immune system a much-needed boost.

Related: 25 Foods and Drinks Full of Vitamin C

Cooked Fruits And Vegetables

Cooked vegetables, such as green beans, carrots, zucchini, sweet potatoes and peas, are easy to digest and less likely to cause uncomfortable stomach symptoms. Fruit juice, such as apple or white grape, is gentle on your stomach and has many of the same nutrients as whole fruit. Canned fruits, such as pears, peaches and applesauce, are also gentler on your stomach than fresh fruit. Avoid fresh fruits and vegetables because most varieties are highly acidic or rough and aren’t gentle on your stomach.

Chamomile May Reduce Vomiting And Soothe Intestinal Discomfort

Chamomile, an herbal plant with small white flowers, is a traditional remedy for upset stomachs.

Chamomile can be dried and brewed into a tea or taken by mouth as a supplement.

Historically, chamomile has been used for a variety of intestinal troubles, including gas, indigestion, diarrhea, nausea and vomiting .

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 its unclear whether it would have the same effects on other types of vomiting .

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, but more research is needed to see if this applies to humans .

Chamomile is also commonly used in herbal supplements that relieve indigestion, gas, bloating and diarrhea, as well as colic in babies .

However, since chamomile is combined with many other herbs in these formulas, its 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.


Chamomile is a commonly used remedy for stomach and intestinal discomfort, but more research is needed to understand how it works.

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Best Foods To Eat If You Have An Upset Stomach

Everyone gets an upset stomach from time to time.

Its totally normal, and it happens to everyone, says Keri Gans, a registered dietitian based in New York City. It could be a meal that didnt agree with you for whatever reason, it could be stress, nerves or it could just be a 24-hour bug. Parasites and food allergies and sensitivities can also cause stomach troubles.

Fortunately, there are certain foods you can eat when you have an upset stomach that should help you feel better.

Settling the stomach

When your stomach is queasy, bland foods are a good choice because theyre easy to digest.

Here are 10 of the best foods to eat when you have an upset stomach:


Unseasoned, skinless chicken or fish.

Plain scrambled eggs.

Broth-based soups.

1. Ginger

If youre suffering from nausea, ginger can help mitigate your symptoms, says Steven Lalevich, a registered dietitian with Healthy IU. Thats the employee wellness program at Indiana University.

Here are three ginger-based foods and drinks that may help alleviate an upset stomach:

Ginger tea.

Crystallized ginger chips.

2. Other herbs and spices

Many people should consider various herbs and spices when they have stomach pain, says Dr. Carolyn Kaloostian, a family medicine and geriatrics physician and clinical assistant professor of family medicine at the Keck School of Medicine of USC. Things like ginger, licorice, chamomile, spearmint and mint can help soothe.

3. Plain crackers

4. Dry toast

5. White rice

Crackers Pretzels And Toast

6 Easy To Digest Foods For People With Upset Stomachs

Dry foods such as crackers, pretzels, toast, and cereals are often recommended to people experiencing nausea. In fact, one study found that almost 90% of gynecologists recommend soda crackers to women with morning sickness .

Its not clear why people tolerate dry, plain foods when theyre nauseous, and no scientific research on the topic exists.

However, its known that people feel more nauseous on an empty stomach and react poorly to strong-smelling foods .

Thats why its best to avoid preparing and cooking food when youre not feeling well, as the sight and smell of food could trigger nausea.

Crackers, pretzels, toast, and cereals are quick meal fixes that require little to no preparation, have no strong odor, and may help settle your empty, upset stomach .


An empty stomach and strong-smelling foods can trigger or worsen nausea. Crackers and other plain, dry foods may help settle your stomach.

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Clear Liquids With Electrolytes Can Prevent Dehydration

When an upset stomach is accompanied by vomiting or diarrhea, its easy to become dehydrated.

Vomiting and diarrhea cause your body to lose electrolytes, the minerals that maintain your bodys fluid balance and keep your nervous system functioning correctly.

Mild dehydration and electrolyte losses can usually be restored by drinking clear liquids and eating foods that naturally contain electrolytes, such as sodium and potassium.

Water, fruit juice, coconut water, sports drinks, broths and saltine crackers are great ways to restore fluid loss and electrolyte imbalances associated with mild dehydration .

If dehydration is severe, drinking a rehydration solution containing an ideal ratio of water, sugars and electrolytes may be necessary .


Drinking enough fluids and replenishing lost electrolytes is important for anyone suffering from vomiting or diarrhea.

Rice Potatoes And Noodles

Starchy, plain foods like rice, potatoes, and noodles are good choices when youre nauseous.

Theyre easy to prepare and high in calories. They also help settle your stomach.

Bland, colorless, and odorless foods are often more easily tolerated by your body, as they trigger nausea to a lesser extent than strongly flavored foods.

Rice can be boiled or steamed and eaten plain or with light seasoning. It can also be eaten cold if hot foods are off-putting.

Alternatively, potatoes can be boiled, steamed, baked, or mashed with a little butter and milk for extra calories.

Finally, noodles can be boiled and eaten plain. They can also be added to a light broth or sauce to increase your fluid intake.


Bland, starchy foods are good choices when youre nauseous. They are mild in taste and smell and provide a good source of calories and comfort.

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How Ginger Helps Nausea And Vomiting During Pregnancy

Ginger is also a popular nondrug treatment for morning sickness. The available evidence suggests ginger is safe and effective for nausea and vomiting during pregnancy. A randomized, controlled trial involving 291 women less than 16 weeks pregnant was undertaken in Australia. The study showed ginger in early pregnancy reduced symptoms of nausea and vomiting.

Best Foods To Eat For An Upset Stomach Says Dietitian

Food You Should Eat When You’re Feeling Sick

Nearly all of us find ourselves suffering from the occasional wave of tummy troubles: indigestion, minor acid reflux, nausea, bloating, or gas. However, sometimes symptoms like nausea can show up at inconvenient times, and it’s worth exploring if there are certain foods for an upset stomach that might tame this unpleasant feeling.

Just a reminder: it’s important to address with your doctor if nausea is persistent, as this could indicate a digestive issue .

Nausea is a result of complex mechanisms that involve the central nervous system, autonomic nervous system, the presence of gastric dysrhythmias , and the endocrine system. And, it’s quite common.

A 2016 review in the journal Therapeutic Advances in Gastroenterology reports that among population studies, more than 30% of adults had at least one episode of nausea in the previous 12 months, with women citing nausea more often than men.

Here are six foods which may help you calm nausea and get you back to feeling like yourself ASAP.

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Should You Eat Fiber After You’ve Had Diarrhea

You may have heard you should avoid fiber when you have diarrhea. This is not necessarily true.

There are two different types of fiber:

  • Soluble fiber can be dissolved in water. It ferments readily in the colon. This type of fiber can be prebiotic. This means it acts as food for healthy bacteria in the stomach. It also delays the speed at which stools pass through and exit the body.
  • Insoluble fiber does not dissolve in the body. Instead, it absorbs water as it passes through the digestive tract. This softens and loosens stools.

When recovering from diarrhea, focus on foods with soluble fiber, like oatmeal. This will help the good bacteria in your intestines recover while building more solid stools.

Foods That May Cause Indigestion To Avoid When Experiencing Digestive Issues

1. Spicy foods

3. Red meat, cured meat, and other sources of saturated and/or salty fat

4. Artificial sweeteners and sugar alcohols

5. Highly acidic foods, such as grapefruits or vinegar-based sauces

6. Coffee and other highly caffeinated beverages

Lastly, be sure to speak with a physician, gastroenterologist, and/or a registered dietitian about digestive issues caused by foods, and consult with them before making any significant changes to your diet.

Here’s how gut health became one of the most important conversations in the last decade. And these are the “golden rules” of gut health, according to a gastroenterologist.

Originally published on February 6, 2020 with additional reporting by Betty Gold.

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The 14 Best Foods To Eat When You Have An Upset Stomach According To Nutritionists

Saltines are a solid choice. Ginger ale? Not so much.

Whether you’ve got a stomach bug, a condition like irritable bowel syndrome , or just drank too many margs last night, your first instinct is probably to load up on saltine crackers and ginger ale.

After all, no one wants to eat the wrong thing and make an already angry stomach even…angrier.

“When your stomach is upset, you want to make sure you’re doing everything to mitigate the symptoms and feel better,” says dietitian Valerie Goldberg, RD.“You want easy-to-digest food. It’s best to avoid anything high in fiber or fat, and to stick with simple carbohydrates and lean protein sources that the body can break down easily.”

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Since stomach issues can signal more serious underlying health problems, seek medical attention ASAP if an upset stomach lasts longer than three days or so, says Goldberg. In the meantime, though, the following gut-friendly foods can help ease your queasiness and minimize emergency sprints to the bathroom.

Try Spices Like Ginger For Symptoms Relief

31 Easy to Digest Foods for People with Upset Stomachs

Ginger has been used for centuries to treat digestive issues, and it works especially well to ease nausea and vomiting. Some studies even suggest that ginger can work as well as a prescription anti-nausea medication.

You can find ginger capsules at stores that sell herbal supplements. Most clinical studies use between 250 and 500 mg of ginger to control nausea. You can also buy ginger tea or add sliced ginger root to boiling water to make your own ginger tea.

Chamomile is another natural remedy for norovirus symptoms. Chamomile has been shown to reduce vomiting, but it doesn’t work as well as ginger to control nausea.

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Don’t Eat: Raw Fruits And Vegetables

Theyâre great when youâre healthy. But when you have an upset stomach, the fiber in them â which normally makes your poop easy to pass â can make things worse. Itâs best to wait until you feel better to add them back into your diet. Start with small portions of cooked vegetables and juices.

What Food Is Easy On Stomach

Easy-to-digest foods include the following:

  • White rice A rich source of energy and protein, rice is one of the most easily digested grains, although not all grains are the same in terms of digestibility. Bananas, apple sauce, eggs, sweet potatoes, chicken, salmon, and other fruits and vegetables

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Easiest Foods To Digest When You Have A Stomach Ache

When you have a health condition that makes certain foods difficult to digest, you may end up in pain because of eating the wrong thing. A stomach upset may present symptoms such as:

  • Acid reflux
  • Abdominal pain

To avoid these symptoms, stick to easy-to-digest foods. Such foods put less strain on your gastrointestinal tract. Rather than make your colon work overtime to process fatty, fibrous food, eating easy-to-digest foods is advisable. In general, low-fat and low-fiber foods are desirable.

Whether a particular food is right for your stomach depends on the cause of discomfort. Some foods may ease symptoms of indigestion but worsen those caused by irritable bowel syndrome. So, it is essential to investigate and find the cause for your upset stomach.

Tips To Avoid Indigestion For A Sensitive Stomach

Upset Stomach Help

Here are some tips to help you avoid indigestion or upset stomach.

  • Eat slowly and ensure you are properly chewing your food.
  • Consume smaller, more frequent meals.
  • Drink plenty of fluids throughout the day.
  • Avoid late-night meals or snacks.
  • Ensure your diet consists of soluble fiber.
  • Identify specific triggers and remove them from your diet.
  • Maintain a bland diet without excessive use of spices.
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    Symptoms And Conditions You Might Experience Alongside Digestion Issues

    • Acid reflux

    But symptoms that don’t get better after a few days likely require more help than a temporary diet change. “Gastrointestinal disorders are complex,” Modell says. “There is no one-size-fits-all when it comes to the best foods to eat and digest.” This is particularly true of chronic gut conditions like Crohn’s disease, irritable bowel syndrome, digestive tract inflammation, or gastroparesis . Plus, you’ll notice that lots of easy-to-digest foods aren’t particularly nutrient-rich . So eating this way permanently as a way to cope with gut issues doesn’t just put off a bigger problem it could also create gaps in nutrition.

    That’s why Tony Castillo, RDN, nutrition consultant for RSP Nutrition, adds that as with many conditions, it’s best to talk to your doctor or RD to ensure eating easy-to-digest foods on the reg is the best course of action for you.

    However, if you’re getting over a stomach bug or another temporary-yet-unpleasant stomach issue, you may benefit from incorporating some easy-to-digest foods into your recovery plan. Here’s what to add to your plate when you’re feeling crummy.

    List Of Foods That Are Gentle On The Stomach

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    Digestive disorders, indigestion, stomach flu and ulcers can make eating certain foods painful and uncomfortable. Highly seasoned, acidic or caffeinated foods are among the top culprits and avoiding them can help. Foods that are bland, nonacidic and easily digested are gentler on your stomach and can help prevent uncomfortable symptoms. If you experience abdominal pain, nausea, upset stomach or bloating, see your doctor to determine the cause and create a diet that’s right for your condition.

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    Bland Carbohydrates May Be More Easily Tolerated

    Bland carbohydrates like rice, oatmeal, crackers and toast are often recommended for people suffering from upset stomachs.

    While this recommendation is common, there is little evidence to show that they actually help relieve symptoms.

    However, many people report that these foods are easier to keep down when youre not feeling well .

    While bland carbohydrates may be more palatable during an illness, its important to expand your diet again as soon as possible. Restricting your diet too much may keep you from getting enough of the vitamins and minerals your body needs in order to heal .


    Many people with an upset stomach find bland carbohydrates easier to tolerate than other foods, but there is little evidence to show that they actually relieve symptoms.

    Peppermint Ginger Fennel Or Chamomile Tea

    Diet To Improve Upset Stomach

    Certain herbs are linked to soothing the stomach and peppermint, ginger, fennel, and chamomile are all sick day picks Harlow and Neumann like to have on hand. A peppermint tea or ginger tea with no additives is your best bet as it may help soothe abdominal pain and lower intestinal gas, Neumann says. Both peppermint and ginger have been linked to easing stomach discomfort. Harlow says that the same goes for fennel and chamomile tea.

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    Keep Your Belly Happy

    A balanced diet with plenty of fruits and vegetables can help keep your digestive system healthy and your immune system strong and ready to fight off bugs that might upset your stomach. And watch for triggers â anything from foods that have acid like tomatoes, to fizzy drinks, to stress at work.

    How To Treat Gastro

    If your condition is very severe and it can’t heal by itself, then you need some remedies to treat your gastro.

    1. Natural Remedies

    Here are some steps you can take to recover naturally:

    • Give your stomach some time to settle and do not eat solid foods for some time.
    • Consider sucking on ice chips or drink clear soda, non-caffeinated sports drinks, or clear broths to avoid dehydration.
    • Start introducing bland food after some time, but opt for easy-to-digest foods, such as toast, soda crackers, rice, bananas, and chicken listed in the what to eat when you have gastro part. Stop right away if eating bland foods makes you feel nauseous.
    • Do not go for dairy products until you recover completely, except products like yogurt and kefir. You should also avoid alcohol, caffeine, high fiber foods, nicotine, and stimulant drinks.
    • Take plenty of rest and give your body time it needs to recover from the ailment.

    2. Medical Treatment

    You do not usually need to take any anti-diarrheal medicines, but you can try them to avoid using the toilet too often. Loperamide is the most effective choice here. You should take two capsules of loperamide at first and then take only one capsule every time you use the toilet. You can take 8 capsules at most within 24 hours. It slows down your gut’s activity and makes you feel better. Never use anti-diarrheal medicines for longer than five days.


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