16 Gentle Foods to Soothe and Calm an Upset Stomach

An upset stomach can make even the simplest tasks feel unbearable. Whether it’s due to a bug, overeating, or stress, finding the right foods can ease your discomfort and help you feel better faster. Some foods can soothe your stomach, while others provide essential nutrients without aggravating your symptoms. 

This list of 16 stomach-friendly options offers gentle and effective relief. Always remember to consult a doctor if symptoms persist or worsen, but in the meantime, these foods can be your go-to for soothing relief.

Bananas

Bananas are easy to digest and packed with potassium, a nutrient that can help restore electrolyte balance. They’re gentle on the stomach, making them a top choice for those with nausea or diarrhea. Bananas are also rich in pectin, a type of fiber that can firm up loose stools.

Eating them ripe ensures maximum digestibility. Pair a banana with a slice of plain toast for a light, comforting snack. Their natural sweetness is also a bonus if you’re struggling to eat bland foods.

Rice

Plain white rice is a classic choice for upset stomachs because it’s low in fiber and easy to digest. It acts as a binder, which can help with diarrhea. Rice also provides energy without putting stress on your digestive system.

Brown rice, while healthy, is harder to digest and not recommended when your stomach is sensitive. Serve it plain or with a small amount of broth for added flavor. Avoid heavy sauces or spices that can irritate your stomach further.

Applesauce

Applesauce is a gentle way to enjoy the benefits of apples without the difficulty of digesting raw fruit. It’s rich in pectin, which can help regulate your digestive system. Choose unsweetened varieties to avoid excess sugar that might upset your stomach.

Warm applesauce can be particularly comforting when you’re feeling unwell. It’s also a great source of natural sugars to keep your energy up. Add a pinch of cinnamon if you’re ready for a little flavor.

Plain Toast

Plain, dry toast is a bland food that’s perfect when your stomach needs a break. It’s low in fiber and easy to digest, making it a staple for many during stomach troubles. Whole-grain bread is usually healthier but can be harder on a sensitive stomach, so stick to white bread for now. Toast can also help absorb stomach acid, reducing symptoms of heartburn. Avoid butter or heavy toppings, which can be too rich. Pair it with soup or tea for a simple meal.

Ginger

Ginger is well-known for its ability to reduce nausea and vomiting. You can enjoy it in tea, ginger ale (without artificial flavors), or fresh slices steeped in hot water. It works by relaxing your stomach muscles and improving digestion.

Fresh ginger has the most benefits, but dried or powdered forms can help too. It’s also anti-inflammatory, which can soothe your digestive tract. Use it sparingly if you’re sensitive to spicy flavors.

Oatmeal

Oatmeal is soft, easy to digest, and soothing for the stomach. It’s a great choice if you need something more substantial but still gentle. Cook it with water or milk, but avoid adding too much sugar or heavy toppings.

The soluble fiber in oats can also help regulate digestion and prevent constipation. A pinch of salt or a drizzle of honey can add light flavor without upsetting your stomach. Stick to plain varieties rather than instant packets with added flavors.

Yogurt (Plain)

Plain yogurt with live cultures can help replenish the good bacteria in your gut, aiding digestion. Probiotics in yogurt are especially helpful if your upset stomach is due to antibiotics or a minor stomach infection.

Avoid sugary or flavored yogurts, as they can worsen symptoms. Greek yogurt is an excellent option for a protein boost. Add a little honey or banana if you want a mild flavor. Start with small portions to ensure your stomach tolerates it well.

Chicken Broth

Chicken broth is a comforting, hydrating option for an upset stomach. It’s light, warm, and packed with nutrients that can help you recover. Choose low-sodium varieties to avoid excess salt, which can dehydrate you.

You can sip it plain or add rice or noodles for a more filling meal. Its warmth can also help soothe stomach cramps. Avoid adding heavy vegetables or spices until your stomach feels better.

Crackers

Plain, unsalted crackers are an easy snack for an upset stomach. They’re bland and help absorb stomach acid, reducing nausea. Saltines or other simple crackers work best because they don’t contain heavy seasonings.

Crackers are also portable, making them a convenient option if you’re on the go. Pair them with a bit of broth or tea for a light meal. Avoid buttery or cheesy varieties that can be harder to digest.

Sweet Potatoes

Cooked sweet potatoes are soft, mildly sweet, and easy on the stomach. They’re packed with vitamins like vitamin A and C, which support recovery. Their natural fiber can aid digestion without being too harsh.

Mash them up for easier consumption, especially if you’re feeling weak. Avoid frying or adding rich toppings like butter or cream. Baking or boiling is the best way to prepare them when your stomach is upset.

Peppermint

Peppermint has natural antispasmodic properties that can relieve stomach cramps and bloating. Peppermint tea is a gentle way to enjoy its benefits. It works by relaxing the muscles in your digestive tract, easing discomfort.

Avoid peppermint if you have acid reflux, as it can worsen symptoms. A few drops of peppermint oil in warm water can also be soothing. Use it in moderation to avoid overdoing it.

Boiled Potatoes

Plain, boiled potatoes are easy to digest and can provide a good source of energy. They’re gentle on the stomach and free from irritating spices or oils. Remove the skin for easier digestion.

Mashed potatoes (without butter or cream) can be even gentler if you prefer a softer texture. Potatoes are also rich in potassium, which can help restore electrolyte balance. Avoid frying or adding heavy seasonings.

Papaya

Papaya contains natural enzymes like papain, which aid digestion and soothe the stomach. Its soft texture and mild flavor make it easy to eat when you’re feeling unwell.

Papaya can also help reduce bloating and gas. Eat it fresh or blend it into a smoothie with other gentle ingredients. Avoid canned papaya with added sugar. Its high water content can also help with hydration.

Scrambled Eggs

Soft, plain scrambled eggs are a gentle source of protein for an upset stomach. They’re easy to digest and provide energy to support recovery. Cook them with minimal oil or butter to keep them light.

Avoid adding spices, cheese, or heavy toppings that can irritate your stomach. Pair them with toast for a balanced, soothing meal. Start with small portions to ensure your stomach tolerates them.

Coconut Water

Coconut water is hydrating and full of electrolytes, making it a great option for upset stomachs. It’s lighter than sports drinks and free from artificial additives. The natural sugars in coconut water provide a mild energy boost without being overwhelming.

Sip it slowly to avoid overwhelming your stomach. Make sure to choose 100% pure coconut water without added sweeteners. It’s particularly helpful after bouts of diarrhea or vomiting.

Herbal Teas

Herbal teas like chamomile, fennel, or licorice root can calm your stomach and reduce discomfort. Chamomile is especially soothing for cramps and inflammation. Fennel tea can ease bloating and gas, while licorice root supports overall digestion.

Drink the tea warm but not too hot to avoid irritating your stomach. Avoid caffeinated teas, which can worsen symptoms. Add a small amount of honey if you need a touch of sweetness.

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