An upset stomach, also known as dyspepsia or indigestion, is a common and uncomfortable condition characterized by various symptoms related to the digestive system. These symptoms can include:
- Stomach Pain or Discomfort: You may experience a dull, gnawing, or sharp pain in the upper abdomen.
- Bloating: Your stomach may feel full, tight, or swollen.
- Nausea: You might feel queasy or the sensation of wanting to vomit.
- Vomiting: Some people with upset stomachs may actually vomit, which is the forceful expulsion of stomach contents through the mouth.
- Gas: You may experience excessive burping or passing gas.
- Feeling Overly Full: Even after consuming a small amount of food, you might feel overly full or uncomfortable.
- Indigestion: Difficulty digesting food, leading to discomfort or a sense of food not moving smoothly through the digestive tract.
Upset stomachs can occur for various reasons, including overeating, consuming spicy or fatty foods, gastrointestinal infections, stress, indigestion, or underlying medical conditions like gastritis or gastroesophageal reflux disease (GERD). In most cases, an upset stomach is a temporary and benign issue that can be managed with dietary changes and over-the-counter remedies. If you have an upset stomach, certain bland and easily digestible foods can help soothe your discomfort and provide relief. Here are 12 foods that are often considered suitable for calming an upset stomach:
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Bananas
Bananas are often recommended as a soothing food for individuals with an upset stomach. They are bland, which means they are unlikely to irritate an already sensitive stomach.
Bananas are rich source of potassium, an essential electrolyte that can be depleted when you have an upset stomach, particularly if you’ve been vomiting or experiencing diarrhea. Consuming bananas can help replenish potassium levels. They have a natural antacid effec – which can help neutralize stomach acid and reduce the discomfort associated with acid reflux or heartburn.
Bananas are generally well-tolerated by most people. If you’ve been unable to eat due to your upset stomach, bananas can provide a gentle source of energy and ease stomach discomfort.
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Rice
Rice is often recommended as a suitable food for soothing an upset stomach. It is a starchy carbohydrate that is generally easy to digest. When your stomach is upset, it may have difficulty processing more complex foods, but rice is gentle on the stomach. Plain white rice can help absorb excess stomach acid, which can contribute to feelings of discomfort and nausea. The mild flavor of rice is unlikely to irritate your stomach or worsen nausea.
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Applesauce
Applesauce can be a soothing and easily digestible food for some individuals with an upset stomach. It has a mild and non-irritating flavour, which can be gentle on the stomach when compared to more strongly flavoured foods. It is easier on the digestive system, especially if you’re experiencing nausea or vomiting.
Applesauce contains natural sugars, which can provide a quick source of energy if you’re feeling weak due to an upset stomach. Furthermore, it has a relatively high-water content, which can help keep you hydrated when you might not feel like drinking plain water.
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Toast
Toast can be a good option in upset stomach because it is bland and easy to digest. Opt for plain, white toast without butter or heavy toppings. Butter and rich spreads can be harder to digest and may worsen your stomach discomfort. Make sure the toast is fresh and not too crispy. Overly toasted or burnt bread can be harsh on the stomach lining.
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Plain Crackers
Plain crackers can be a helpful option for managing an upset stomach or nausea for some people. They are bland and easy on the stomach. They don’t have strong flavours or spices that can further irritate your digestive system when you’re feeling unwell.
Crackers are made from simple carbohydrates, which can be digested more easily than complex carbohydrates or fatty foods. This can help provide quick relief from nausea. They can absorb excess stomach acid, which may be contributing to your upset stomach. The dry texture of crackers can help alleviate nausea by absorbing excess stomach acids and providing relief from an upset stomach.
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Boiled or Steamed Potatoes
Mashed or boiled potatoes (without heavy butter or spices) can provide a bland source of carbohydrates. Both boiled and steamed potatoes can be good options, but the choice may depend on your personal preferences and how your stomach reacts to each method of preparation.
Boiled Potatoes:
- Boiled potatoes are often considered easier to digest than fried or roasted potatoes because they are softer and have a higher water content.
- To make boiled potatoes more stomach-friendly, you can peel and mash them, which can make them even easier to digest. Avoid adding too much butter or spices, as these can exacerbate stomach discomfort.
- It’s important to cook them until they are soft and easy to chew.
Steamed Potatoes:
- Steamed potatoes are also a good option for an upset stomach. Steaming helps retain more of the potato’s natural nutrients.
- Similar to boiled potatoes, you can peel and mash steamed potatoes to make them easier on your stomach.
- Steamed potatoes are less likely to absorb excess oil or spices, making them a plainer option that may be better tolerated when you have stomach issues.
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Oatmeal
Oatmeal can be a soothing and easily digestible option if you have an upset stomach. It is considered a bland and low-acid food that can relieve common stomach discomforts like indigestion, nausea, and acid reflux. Oatmeal doesn’t strain your stomach excessively, making it a gentle option when you’re not feeling well.
Fiber in oats helps regulate your digestive system. It can also help absorb excess stomach acid and ease symptoms of heartburn. It provides essential nutrients like vitamins, minerals, and carbohydrates that can help provide your body with energy and support recovery. If you prepare oatmeal with water or a mild liquid, it can help keep you hydrated, which is important when you’re experiencing stomach discomfort.
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Ginger
Ginger is a popular home remedy for soothing upset stomachs and various digestive issues. It has been used for centuries in traditional medicine for its potential gastrointestinal benefits. It contains compounds like gingerol and shogaol, which have anti-nausea properties. It helps reduce nausea and the urge to vomit, making it particularly useful for morning sickness during pregnancy. Ginger can promote digestion by stimulating the production of digestive enzymes. This can help alleviate indigestion and bloating.
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Chicken or Vegetable Broth
Chicken and vegetable broth can be soothing options when you have an upset stomach. Chicken broth is a clear, light soup made by simmering chicken meat, bones, and vegetables. It is easily digestible and can provide nourishment when you may not have an appetite for heavier foods. Chicken broth contains some protein, which can be helpful in maintaining your energy levels. The warmth and mild flavour of chicken broth can be comforting to many people with upset stomachs.
Vegetable broth is suitable for vegetarians and vegans, as it doesn’t contain animal products. Vegetable broth is also easy to digest and can provide hydration. It’s lower in calories than chicken broth, which can be beneficial if you’re trying to keep your calorie intake low during stomach upset.
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Boiled Eggs
Eating boiled eggs when you have an upset stomach can be tricky. It depends on the underlying cause of your upset stomach and your individual tolerance. When dealing with an upset stomach, it’s often recommended to stick to a bland diet that is gentle on the stomach. Boiled eggs can be a part of this diet because they are relatively mild and easy to digest for many people.
Eggs are a good source of protein, which can help you feel full and provide essential nutrients. However, some people may find it difficult to digest high-protein foods during stomach upset.
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Yogurt
Yogurt can be a helpful food to consume when you have an upset stomach, as it provides several potential benefits. It contains live active cultures of beneficial bacteria, often referred to as probiotics. These can help restore the balance of gut bacteria, which may be disrupted when you have digestive issues. They can promote the production of beneficial gut bacteria and help alleviate symptoms like diarrhea or bloating.
Yogurt is generally easy to digest, especially if it’s plain or contains probiotics. The probiotics can aid in the digestion of other foods in your stomach and intestines.
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Herbal Teas
Herbal teas can be a soothing and natural remedy for an upset stomach. They can help alleviate symptoms like nausea, indigestion, and bloating. Here are some herbal teas that are commonly used to ease upset stomachs:
- Peppermint Tea
- Ginger Tea
- Chamomile Tea
- Fennel Tea
- Lemon Balm Tea
- Licorice Root Tea
- Cinnamon Tea
- Cardamom Tea
Take Away
It’s essential to listen to your body and choose foods that you can tolerate when you have an upset stomach. Avoid spicy, greasy, and highly acidic foods, as they can exacerbate digestive discomfort. Also, stay hydrated by sipping clear fluids like water, herbal teas, or clear broths throughout the day.
If your stomach issues persist or worsen, or you experience severe symptoms like vomiting, diarrhea, or blood in your stool, consult a gastroenterologist for a proper evaluation and treatment. These symptoms can be a sign of a more serious gut condition that requires immediate medical attention.