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Upset stomach is a broad term that can encompass an array of gastrointestinal symptoms, from abdominal pain and nausea to vomiting and diarrhea. These feelings of stomach distress can have a number of potential causes as well, such as a short-lived stomach virus, food poisoning, indigestion or gas. In all of these cases, however, there are certain types of foods that can help soothe your stomach, many of them being bland foods that are soft, low in fiber, not too spicy and neither fried nor raw.
Here’s a look at some of the best foods to reach for when you’re dealing with an upset stomach.
Bananas
Bananas are the first food represented in the so-called BRAT diet, the restrictive diet historically recommended for those with stomach-related ailments. “Bananas are very good at solidifying and soothing the stomach,” says Christine Lee, M.D., a gastroenterologist at Cleveland Clinic’s Willoughby Hills Family Health Center, who is based in Willoughby, Ohio.
Bananas are also a great source of potassium, an electrolyte that you may need to replenish if your upset stomach has involved diarrhea or vomiting.
White Rice
The ‘R’ in the BRAT diet technically just stands for rice, “but we really mean white rice,” per Dr. Lee. The reason why white rice is recommended is that “when your stomach is upset, you want to give it food that’s easy to digest,” she explains. “While foods that are rich in nutrients and fiber are healthy for you, they’re not the best when your stomach is upset,” she adds.
Compared to brown rice, white rice is lower in fiber, which can also help to make your stool firmer if you are experiencing diarrhea.
Applesauce
Applesauce, the ‘A’ in the aforementioned BRAT diet, is another winning option for an upset stomach. It’s easy to digest because its consistency is similar to that of baby food,” says Dr. Lee.
Pureed foods like applesauce are generally easier on the stomach because they are more liquid and thus entail less digestive effort. These types of foods are also easier to swallow due to their smooth consistency.
White Toast or Bread
Additionally, while the ‘T’ in the BRAT diet technically just stands for toast, it should actually be white toast. This option can be good for an upset stomach “because it absorbs acid that may be troubling your stomach,” notes Dr. Lee.
“You’re [eating] something easy to digest, something that can absorb the stomach acid and then kind of soothe it down because it’s so bland,” explains Dr. Lee.
Broth-Based Soups
While the foods in the BRAT diet “are great to eat when you have an upset stomach, it isn’t necessary only to eat these foods,” adds Megan Hilbert, a Madison, Wisconsin-based registered dietitian nutritionist who works with Top Nutrition Coaching and founder of Dishing Nutrition. If possible, it’s important to eat a variety of nutritious foods, even when your stomach isn’t feeling well, notes Hilbert.
One way to get those needed nutrients is through broth-based soups, such as chicken noodle or vegetable soup, which Hilbert says can be particularly good “for nausea or vomiting to help fluid status and electrolyte status which can be depleted.”
Plain Crackers
Plain crackers, or soda crackers, are another food for an upset stomach that both Hilbert and Dr. Lee recommend. Indeed, one study found that nearly 90% of obstetricians/gynecologists recommended snacking on soda crackers to pregnant individuals experiencing moderate nausea due to morning sickness.
Similarly to white bread and toast, plain crackers are a relatively bland food, and they can also help to absorb stomach acid. When the stomach is upset, such as due to ingestion, stomach acid may be coming into contact with the digestive system’s protective lining, breaking it down and leading to discomfort. Counteracting that acid with certain foods can help provide relief.
Lean Proteins
“Protein from eggs, chicken, turkey and other lean meats provides the building blocks to our immune system and gastrointestinal lining, which can help reduce our unpleasant digestive symptoms,” says Hilbert. She suggests “lightly seasoned turkey, fish or chicken” as well as “boiled or poached eggs” as food to turn to when you have an upset stomach.
In fact, such proteins are recommended as part of the bland diet, which may be used to address various gastrointestinal symptoms ranging from ulcers to vomiting. Under the bland diet, it’s suggested that the meats you choose should be lean and tender and either steamed, baked or grilled, with no added fat.
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