Top 15 Foods to Eat When Your Stomach is Feeling Off

When your stomach isn’t feeling its best, choosing the right foods can help calm discomfort and speed up recovery. Some foods are gentle on your digestive system, while others provide essential nutrients to help you heal. Below are the top 15 foods that are easy on the stomach and can make you feel better when you’re feeling unwell.

Bananas

Bananas are easy to digest and provide quick energy, making them a go-to food when you’re feeling nauseous or dealing with an upset stomach. They’re rich in potassium, which is especially helpful if you’ve been dehydrated due to vomiting or diarrhea. Bananas are also soft and mild, so they won’t irritate your stomach lining.

This fruit is part of the BRAT diet (Bananas, Rice, Applesauce, Toast), commonly recommended for stomach issues. Eating a banana can also help replenish the electrolytes lost during illness. Try having it plain or blending it into a smoothie for a soothing snack.

White Rice

White rice is bland and easy on the digestive system, making it a good option when your stomach feels sensitive. Its low fiber content means it won’t irritate the stomach or intestines, which can be a concern with whole grains when you’re unwell.

Rice helps firm up stools if you’re dealing with diarrhea and provides a source of energy that won’t upset your stomach further. Pair it with some plain, boiled chicken or broth for a simple, nourishing meal. Rice can also help absorb stomach acids, reducing discomfort.

Applesauce

Applesauce is another food that’s easy to digest and is often recommended when you’re feeling under the weather. It contains pectin, a fiber that helps firm up loose stools and promote healthy digestion. The soft texture is soothing and won’t irritate your stomach, while the natural sugars can provide a gentle energy boost.

Choose unsweetened applesauce to avoid added sugars, which might upset your stomach more. You can eat it on its own or mix it with oatmeal or rice for extra comfort.

Ginger

Ginger is well known for its ability to reduce nausea and settle an upset stomach. It contains compounds like gingerol that have anti-inflammatory properties, helping to calm stomach irritation. You can have it as ginger tea, or ginger candies, or simply add fresh ginger to hot water.

Ginger can also aid digestion and reduce bloating, making it a good choice if you’re feeling sick or uncomfortable. Just be sure not to overdo it, as too much ginger can sometimes cause mild irritation.

Plain Toast

Plain toast is another great option for an unsettled stomach. It’s light and easy to digest, making it less likely to trigger nausea. Toast can help absorb stomach acids, which can ease discomfort from indigestion or acid reflux.

Opt for white bread rather than whole grain, as the fiber in whole grains can sometimes be hard to digest when you’re not feeling well. You can also add a small amount of jam or honey for a bit of sweetness without overwhelming your stomach.

Chicken Broth

Chicken broth is a comforting, hydrating option when your stomach isn’t feeling its best. The warmth of the broth can help soothe the digestive tract, and its mild flavor won’t irritate your stomach. Broth also provides hydration, which is important if you’re dealing with diarrhea or vomiting.

The sodium in the broth can help replenish lost electrolytes, while also giving you some energy without making you feel too full. You can sip it on its own or add small amounts of rice or noodles for a more filling meal.

Plain Crackers

Crackers, especially saltines, are another easy-to-digest food that’s commonly recommended when you’re feeling nauseous. They are light and won’t upset your stomach, while the salt helps replenish lost electrolytes. Crackers can also help absorb stomach acid, easing symptoms of heartburn or indigestion.

Try eating a few plain crackers slowly to see if your stomach can tolerate them. If you’re feeling up to it, you can pair them with a mild spread like peanut butter for some extra energy.

Oatmeal

Oatmeal is gentle on the stomach and provides a good source of soluble fiber, which can help regulate digestion. It’s soft, easy to digest, and won’t upset your stomach like some other whole grains. Oatmeal can also help absorb excess stomach acid, making it a great choice if you’re dealing with indigestion.

Make it with water or a bit of milk, and avoid adding too much sugar or heavy toppings. You can try mixing in some applesauce or bananas for added comfort and flavor.

Herbal Tea

Herbal teas, especially those made with chamomile, peppermint, or fennel, can help soothe an upset stomach. Chamomile has anti-inflammatory properties that calm the digestive system, while peppermint can relax the muscles in the stomach, reducing bloating and gas.

Fennel tea helps relieve indigestion and stomach cramps. These teas are naturally caffeine-free, which is important because caffeine can irritate a sensitive stomach. Sip the tea slowly and enjoy the calming effects it provides.

Yogurt

Plain, unsweetened yogurt with live active cultures can be a good choice when your stomach is feeling off. The probiotics in yogurt help restore the balance of good bacteria in your gut, aiding digestion and reducing discomfort.

However, it’s important to avoid sugary or flavored yogurts, as too much sugar can worsen stomach issues. A few spoonfuls of plain yogurt can help soothe irritation and provide a gentle source of protein and calcium. If you’re lactose intolerant, you can try lactose-free yogurt options.

Papaya

Papaya contains an enzyme called papain, which helps break down proteins and aids digestion. This tropical fruit can soothe an upset stomach and ease symptoms like bloating and indigestion. Its soft texture makes it easy to digest, and it’s gentle enough for sensitive stomachs.

Papaya is also rich in vitamins and antioxidants, which can support your overall health while you’re recovering. Eat it fresh, or blend it into a smoothie for a refreshing and stomach-friendly treat.

Boiled Potatoes

Boiled potatoes are another bland, easy-to-digest food that can be comforting when your stomach is upset. They provide carbohydrates for energy and are gentle on the digestive system. Avoid frying or adding too much butter or seasoning, as this can irritate your stomach.

Plain, boiled potatoes can help absorb stomach acid and settle your digestive system. They also provide potassium, an important nutrient that may be depleted if you’ve been dehydrated.

Scrambled Eggs

Scrambled eggs are soft, easy to digest, and a good source of protein when you’re feeling unwell. Eggs are mild and don’t typically irritate the stomach, making them a good option when you need something more substantial. Make sure to cook them without too much oil or butter, as fatty foods can worsen stomach issues.

Scrambled eggs are a great way to get some protein and energy without overloading your digestive system. Pair them with plain toast for a balanced, comforting meal.

Chicken Breast

Boiled or baked chicken breast is a bland, low-fat protein source that’s easy on the stomach. Avoid frying or using heavy spices, as these can irritate your digestive system. Chicken provides the protein you need to regain strength, especially if you’ve been feeling weak.

Pair it with simple sides like rice or boiled potatoes for a balanced, stomach-friendly meal. Chicken can also be added to broths for extra nutrition without overwhelming your stomach.

Cucumber

Cucumbers are hydrating and soothing for the digestive system, especially if you’re dealing with inflammation or bloating. Their high water content helps keep you hydrated while being easy to digest. You can eat them plain or add them to a light salad for a refreshing, stomach-friendly meal.

Just be sure to peel them first, as the skin can be harder to digest for some people. Cucumbers also have a cooling effect, which can be comforting if you’re feeling overheated or nauseous.

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