What To Eat When You Have An Upset Stomach

These foods will help soothe any pain or discomfort.

due to overindulging, stress, or a nasty bug can strike at any given moment. It’s uncomfortable enough dealing with bowel issues, but darting to the nearest bathroom every few hours (okay, sometimes even minutes!) can be annoying, if not downright embarrassing.

As an overall rule, it’s best to stick with bland foods when your digestive system is off, says Jaclyn London, M.S., R.D., C.D.N.. Most people know to steer clear of triggers like dairy, sugar, fatty treats, and alcohol but the synthetic sugars found in ultra-processed foods (they often end with “-ol,” like sorbitol and xylitol) can also spell trouble.

When your tummy is queasy, keep in mind these feel-better tips from Jessica Stamm, MS, RDN, a registered dietitian nutritionist in California:

  • Shoot for smaller snack-like meals about every three hours. “This will help you avoid eating too much in one sitting, which can trigger your stomach to feel even worse, and it also helps prevent nausea from lack of fuel,” Stamm says.
  • Stay hydrated. Avoid sugary beverages. If plain H20 doesn’t excite you, try freezing ice cubes with a bit of ginger or mint, or sip on decaf tea.
  • Keep a handle on stress; it may contribute to stomach upset and heighten medical causes like IBS.
  • If you find that more and more of your days are consumed with tummy issues, try keeping a food journal to help find triggers and consult your doctor and/or a registered dietitian, says Stamm

Here are some snacks and drinks that may heal an uneasy gut and bring you back to your “regular” state:

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Applesauce

“Applesauce is an awesome aid to get your stomach back in working order,” says Stamm. It’s easy to digest but still delivers important nutrients like pectin (a type of fiber) and potassium, a mineral that functions as an electrolyte to help keep fluid levels balanced.

Carrots

Cooked carrots are a great way to boost nutrition and flavor when your menu is limited. “Cooking vegetables like carrots or spinach makes them easier to digest, and they’re perfect in egg scrambles or broth-based soups,” Stamm says.

White rice

Now’s the time to lean in to your love for white rice. “You may be wired to go for whole grain, high fiber options when it comes to carbs — but trust me when I say that gentle is best when your tummy is uneasy,” Stamm says. Since it’s low in fiber, white rice is easy to digest, and its starchy quality may help turn loose stools into firmer ones.

Chicken

Getting a bit of protein is important, even when you’re feeling icky, but reach for things like chicken or fish, which are easier to digest and prepared plainly compared to fattier red meat. “Unseasoned proteins can be a good addition to your plain white rice or a baked sweet potato,” Stamm says.

White Toast

While it may seem counterintuitive, keeping your belly empty when feeling queasy can create more nausea because there’s nothing in the system to absorb stomach acid. Upton suggests nibbling on white toast or soda crackers every few hours since the starches from these simple carbohydrates “lack fiber, protein, and fat — all of which slow digestion and sit in your stomach longer.” The end result: Stool with some extra bulk.

Upton’s top two choices belong to the BRAT (bananas, rice, applesauce, and dry toast) diet, “the clinical diet plan registered dietitians use when patients have acute diarrhea or nausea.”

Eggs

“High-fat sources of protein like processed or red meats and fried food can cause reflux — especially if you’re consuming large amounts late at night,” London says. “Eggs are an easier-to-digest alternative and an easy way to meet your protein needs without getting too full, too fast.” She recommends scrambling them with a drizzle of cooking oil or butter for a light dinner when you need something simple.

Oats

Adding whole grains can both soothe tummy ailments and prevent any future intestinal issues. “Soluble fiber from oats draws water into your digestive tract and moves food through your body,” London says. Aim to hit at least 25 to 35 grams of total fiber per day, but don’t overdo it. “Both hunger and overeating can make nausea, bloating, abdominal pain, and gas even worse,” she adds.

Tomatoes

Prebiotic foods — produce, whole grains, pulses, nuts, and seeds — can help “fuel” friendly gut bacteria in your GI tract, London explains. By stimulating that “microbiota,” prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Institute of Food Technologists. Stock up on tomatoes, chicory, onions, asparagus, and wheat for the best benefits.

Ginger

The 12 Best Foods for an Upset Stomach

Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting,” Upton says. “In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea.”

Just one word of caution: “While it’s safe for adults, ginger should not be used to treat a child’s gastrointestinal illness,” she adds.

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Upset tummies often result from getting a little backed up. And since dehydration frequently causes constipation, sipping unsweetened beverages like tea, sparkling H2O, and the occasional diet soda can keep everything moving along. Most people need a minimum of eight cups

If you know your tummy troubles stem from constipation, London also recommends drinking a cup of joe first thing in the morning. Research has shown that caffeine plus coffee‘s plant-based antioxidants can help you stay regular. Avoid caffeinated beverages if you’re sensitive, or feeling nausea or reflux unrelated to constipation.

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