What to eat with an upset stomach: simple, safe choices

When your stomach is unsettled, the goal is to calm digestion without overloading it. Mild, low‑fat foods and steady hydration form a practical foundation while your body recovers from indigestion, a stomach bug, or food intolerance. Start with small portions, chew thoroughly, and pause if queasiness returns. Keep choices plain and predictable for a day or two, and expand variety only as symptoms steadily improve.

This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized guidance and treatment.

Indigestion relief: gentle foods

For sensitive digestion, simple options can be easier to tolerate. Many people find the BRAT approach—bananas, white rice, applesauce, and toast—calming in the short term. Add other gentle staples such as plain oatmeal, saltine crackers, boiled potatoes, or plain noodles. Clear soups and broths provide fluid and sodium, which can help if you’ve been sweating or losing fluids. If tolerated, small servings of low‑fat yogurt with live cultures may support the gut, but skip dairy if it worsens symptoms. Ginger tea or thinly sliced fresh ginger can reduce queasiness for some. If reflux is an issue, be cautious with peppermint.

Stomach bug symptoms: when to eat

A stomach bug often brings nausea, vomiting, diarrhea, cramps, and occasional fever. During the first several hours after vomiting, focus on sips of water or an oral rehydration solution (ORS). As nausea eases, try ice chips, clear broths, and diluted fruit juice (one part juice to one part water). If these stay down, move to bland solids such as bananas, rice, applesauce, toast, crackers, and plain potatoes. Keep portions small and frequent. If symptoms escalate—persistent vomiting, blood in stool, or signs of dehydration—prompt medical evaluation is important, especially for infants, older adults, or during pregnancy.

Stomach flu and hydration

Viral gastroenteritis, often called the stomach flu, primarily requires fluid and electrolyte replacement. ORS provides a balanced mix of sodium, potassium, and glucose to support absorption. Take small, steady sips every few minutes; if nausea is strong, try a teaspoon at a time. Clear broths, coconut water (in moderation), and weak tea can help, while very sugary drinks may worsen diarrhea. Avoid alcohol and caffeine, which can irritate the gut and increase fluid loss. Watch for warning signs like dark urine, dizziness, dry mouth, and reduced urination—indicators that intake needs to increase or that medical care may be needed.

Female bloated stomach remedies

Bloating can be pronounced for many women due to hormonal shifts, water retention, and slower gut motility at certain times of the cycle. Short‑term, choose lower‑FODMAP options (white rice, oats, ripe bananas, eggs, and lean poultry) and limit beans, onions, garlic, and carbonated drinks. Ginger or peppermint tea may ease gas and cramping; those prone to reflux should be careful with peppermint. Gentle movement, a warm compress or heat pad, and smaller, spaced‑out meals can reduce pressure and discomfort. Track patterns in a simple journal to identify food or timing triggers, and discuss persistent or severe symptoms with a healthcare professional.

What to avoid temporarily

Some foods and drinks can aggravate an upset stomach. Temporarily avoid fried or fatty foods, rich sauces, spicy dishes, and heavily seasoned meals. Raw vegetables, large salads, bran cereals, beans, and cruciferous vegetables can be harsh initially due to fiber and gas‑forming compounds. If lactose sensitive, pause milk, soft cheeses, and ice cream until symptoms subside. Skip alcohol, caffeine, and very sweet or artificially sweetened beverages (especially sorbitol and xylitol), which may intensify bloating and diarrhea. Reintroduce these items gradually after 24–48 hours without worsening symptoms.

Simple meal ideas

A gentle day of eating might look like this: morning—dry toast with a thin layer of applesauce and weak tea with honey; mid‑morning—half a ripe banana; lunch—clear chicken or vegetable broth with white rice and a small amount of shredded chicken; afternoon—plain crackers or oatmeal cooked soft with water; dinner—mashed potatoes with a small portion of baked white fish or tofu, plus broth. Sip ORS or water throughout the day. As your appetite returns and stools solidify, add soft‑cooked vegetables, plain eggs, and yogurt (if tolerated), increasing fiber and spice slowly over several days.

Putting it together

Simple, low‑fat foods, steady hydration, and patience are key when your stomach is off. Use bland staples to settle the gut, add fluids with electrolytes to maintain balance, and avoid heavy, spicy, or high‑fiber choices until symptoms ease. For bloating—especially common in women—favor low‑FODMAP options, gentle teas, and smaller meals. If red‑flag symptoms appear or persist, individualized medical guidance is important for safety and recovery.