10 Best Foods For an Upset Stomach

There are many reasons one might experience an upset stomach. You may experience symptoms such as nausea, pain, diarrhea, and vomiting, which can go from mild to severe, sometimes requiring medical attention. Treatment for an upset stomach usually depends on its cause. However, there are foods for an upset stomach that can give you some relief, especially if your case is mild.

The World Health Organisation estimates that food poisoning is responsible for stomach upsets in about 600 million people globally, with about 1% of this number ending in fatalities. In the same vein, poor feeding habits, indigestion, and food allergies like intolerance to lactose also cause stomach upset in several people.

Finding out the cause of your stomach upset is the first step to finding an appropriate remedy. If you have been diagnosed with food poisoning, you may require medicines prescribed by your doctor. In addition, your doctor may suggest that you work on your feeding habits by eating foods that can help you heal faster. This can also work if your stomach has been upset by allergens. 

This article will discuss some of the best foods that can help you remedy an upset stomach. Keep reading.

Ten best foods for an upset stomach

Some foods are classified as herbs, some as liquid, and some as solid. We will look at some of these foods and how they can help soothe an upset stomach.

Three herb foods for an upset stomach

1. Ginger

Ginger is a root crop used for centuries in Asia to treat various ailments. It has anti-inflammatory, antiemetic, and antispasmodic properties that can help calm indigestion and nausea. Ginger has also been shown in several studies to be effective in treating nausea and vomiting.

For short-term use, you can chew on raw ginger slices (1.5 – 2 inches) or drink ginger tea. You can add ginger to other foods, such as rice or lentils if preferred.

2. Kombucha

This is a type of probiotic tea. Probiotics found in kombucha have been found to have positive effects on the digestive system. Probiotics can lessen intestinal inflammation, which helps to relieve tummy aches and that queasy, sick feeling. 

Although you don't have to wait till you're drunk to get the advantages of kombucha for nausea and upset stomachs, your sober stomach will appreciate it anyway.

3. Turmeric

Since many years ago, turmeric, a known anti-inflammatory, has been used to alleviate indigestion, nausea, and upset stomachs. You might want to give this potent tea a try if your stomach is feeling a little off.

Just mix a spoon in warm water and sweeten with a little honey, and you'll feel great again. 

3 Liquid foods for an upset stomach

1. Soup

Soup is a great source of liquid fiber that can fill you up. The carbs also give you the energy to get through your day. Broth, especially, is excellent for settling an unsettled stomach. You can stay hydrated by drinking liquids with the required salt content.

Soups are easy on your digestive system. Chicken noodle soup is especially easy to digest and has some salt that is also good for you. When salt is in the bloodstream, it helps draw fluid in. If you have high blood pressure, seek low-salt variants to still benefit from the juice.

Avoid soups with lots of dairy or oil. Soup or broth that has not been boiled in fat is easier to digest and can be well-tolerated. You won't end up feeling queasy or experiencing reflux.

      2. Coconut water

Coconut water is enriched with minerals like potassium, calcium, and manganese, which are important electrolytes that can help you stay hydrated when you are sick from an upset stomach. It also contains other nutrients that can keep you nourished and help your immune system function properly. 

        3. Yogurt

While this may not be classified as a solid or liquid due to varying consistencies they might have, yogurt is one of the best food for stomach upset. People who have pain from ulcers can get relief when they consume yogurt. 

Probiotic yogurt is also helpful for patients who have been diagnosed with stomach infections. The good bacteria in probiotic yogurt can help fight bad bacteria and is also great for those experiencing antibiotic-associated diarrhea.

Four solid foods for an upset stomach

1. White rice

This carbohydrate-rich food is bland, mild, soft, and easily digestible. White rice can help your body replenish the glucose used to fight off bacteria or viruses that cause food poisoning. It can also help remove acidity in your stomach so that you don't have to worry about any pain from acid reflux.

It is also naturally rich in magnesium, which helps maintain healthy blood pressure. It will help ensure your stomach upset subsides, which is why it is one of the best solid foods for an upset stomach.

      2. Bananas

Bananas are sweet, moist, and rich in potassium and magnesium. They are most helpful in relieving acid reflux symptoms due to their ability to reduce the buildup of gastric juices. You can also eat bananas with honey which will help heal your stomach faster.

This fruit has a lot of sugar, which gives you calories when you aren't eating much. They also have a sufficient amount of fat, so make sure you don't overeat them. 

       3. Oats

Oats are naturally soft and make for a very easy-to-digest meal. Adding whole grains can help stomach problems and stop them from happening in the future. The soluble fiber in oats pulls water into your digestive tract and moves food through your body. 

Aim for 25 to 35 grams of fiber daily, but don't eat too much. Not eating enough and eating too much can worsen nausea, bloating, abdominal pain, and gas.

       4. Cooked vegetables

Cooking veggies makes it simpler for your stomach to break them down, which can slow down the production of stomach acid. This is a big plus if you're not experiencing stomach upset. You should, however, avoid vegetables like cabbage, Brussels sprouts, and cauliflower, whether cooked or not. These vegetables are usually harder to digest.

Lightly boil your vegetables, add a pinch of salt to make up for the sodium you lost, and chew well before swallowing. Chewing is the first step in digestion, and most people don't chew enough. Before you eat your vegetables, they should be ground to be as smooth as applesauce.

Water

Water certainly ranks best when it comes to the best foods for an upset stomach. Drinking lots of water is the best way to avoid complications from an upset stomach. Your stomach's pH balance can be disrupted when it starts to produce too much hydrochloric acid or when your stomach is too empty. Drinking water helps ensure that your stomach can function properly.

You can also add a bit of salt and sugar to warm water to make an oral solution that can help you rehydrate when your fluid levels are low as a result of diarrhea. 

Final Words

Now that you know some of the best foods for an upset stomach, take action and try those that work for you. Sometimes the best way to know what your body needs is to observe what happens when you eat it. If you're feeling better after a few hours, just stick with it. 

Be careful not to eat too much at once when your stomach is upset or stressed. You don't want to overload your digestive system or cause bloating and gas. Sometimes overeating can make it worse instead of better.

Other important things to remember when dealing with an upset stomach are to avoid alcohol, carbonated beverages, and medication that irritates your stomach or has a known alcohol-containing ingredient.