When your stomach feels upset, eating the right foods can help you feel better. Some foods are easier on your digestive system and can soothe your tummy troubles.
The best easy-to-digest foods for an upset stomach include bananas, rice, applesauce, and toast.
These simple foods are gentle on your gut and can help calm digestive issues. They’re low in fiber, which makes them easier to break down.
You might also want to try clear broths, boiled potatoes, and crackers. These options can give your body the energy it needs without putting too much stress on your stomach.
Remember to eat slowly and chew your food well. This helps your body start the digestion process before the food even reaches your stomach.
Drinking water between meals instead of with food can also help your upset tummy feel better faster.
Identifying Foods That Are Gentle on the Stomach
Some foods are easier on your tummy when you’re not feeling well. Let’s look at what to eat when your stomach is upset.
The Role of Fiber in Digestion
Fiber can be good for you, but not always when your stomach hurts. Soluble fiber is better than insoluble fiber when you’re sick. It soaks up water and helps calm your gut.
Good choices include:
- Ripe bananas
- Applesauce
- White rice
These foods have less fiber but are still gentle on your stomach. They can help firm up loose stools too.
Avoid high-fiber foods like raw veggies and whole grains until you feel better. They’re harder to digest and might make you feel worse.
Suitable Carbohydrates for Sensitive Stomachs
Simple carbs are often easier to digest when you’re not feeling great. They give you quick energy without taxing your system too much.
Try these options:
- Toast made from white bread
- Saltine crackers
- Plain white rice
These bland foods are part of the BRAT diet (Bananas, Rice, Applesauce, Toast). They’re easy on your stomach and can help you feel better.
Avoid sugary or fatty foods. They might make your symptoms worse. Stick to plain, simple carbs until your tummy settles down.
The Importance of Hydration and Clear Liquids
Staying hydrated is key when you’re not feeling well. Clear liquids are your best friend here. They’re easy to digest and help prevent dehydration.
Good choices include:
- Water
- Clear broths
- Coconut water
Sip slowly throughout the day. Don’t gulp down large amounts at once. This can upset your stomach more.
Avoid caffeine and alcohol. They can make dehydration worse. Stick to clear, non-acidic liquids until you’re feeling better.
Proteins and Fats to Eat When You Feel Unwell
When your stomach is upset, some proteins and fats can be easier to digest. These foods can help you feel better and give your body the nutrients it needs.
Nourishing Proteins for Upset Stomach
Gentle proteins can be good for an upset stomach. Lean protein sources like chicken breast are often easy to digest. You can try small amounts of boiled or baked chicken without skin.
Fish is another option. It’s light and can be easy on your tummy. Steamed or baked white fish like cod or tilapia may work well.
Turkey is also a good choice. It’s low in fat and can be gentle on your digestive system.
Eggs are a versatile protein source. You can try them scrambled or hard-boiled. They’re often easy to eat when you’re not feeling your best.
Choosing the Right Fats for Digestive Comfort
Some fats can be helpful when you’re not feeling well. Low-fat options are usually best for an upset stomach.
Avocado can be a good choice. It’s creamy and full of healthy fats. You can try a small amount mashed on toast.
Nuts like almonds or walnuts can provide good fats. Eat just a few at a time to avoid overloading your stomach.
Olive oil is another healthy fat. You can use a small amount to cook your food or drizzle it on top.
Remember to eat these foods in small portions. This can help your body digest them more easily. If you’re unsure, it’s always best to check with your doctor about what foods are right for you.
Supportive Foods for Specific Digestive Conditions
Eating the right foods can help ease symptoms of various digestive problems. Some foods can calm your stomach and reduce discomfort.
Eating for Irritable Bowel Syndrome (IBS)
If you have IBS, certain foods may trigger your symptoms. A low-FODMAP diet can help. This diet limits foods that are hard to digest.
Try these foods:
- Rice
- Eggs
- Lean meats
- Low-fat yogurt
- Carrots
- Bananas
Avoid:
- Beans
- Cabbage
- Onions
- Artificial sweeteners
Eat small meals throughout the day. This can help reduce bloating and cramping. Drink plenty of water to stay hydrated.
Managing GERD and Acid Reflux Through Diet
GERD and acid reflux can cause heartburn and chest pain. The right foods can help reduce these symptoms.
Good choices include:
- Oatmeal
- Ginger
- Melons
- Bananas
- Chicken and turkey
- Fish
- Vegetables
Foods to avoid:
- Spicy foods
- Tomatoes
- Citrus fruits
- Chocolate
- Fatty or fried foods
- Coffee and alcohol
Eat smaller meals more often. Don’t lie down right after eating. Wait at least 3 hours before bed.
Foods Beneficial for Crohn’s Disease and Ulcerative Colitis
These conditions can make it hard for your body to absorb nutrients. Eating the right foods can help reduce symptoms and provide needed nutrition.
Try these foods:
- Low-fiber fruits like bananas and melons
- Cooked vegetables
- Lean meats and fish
- Eggs
- Smooth nut butters
- White rice and pasta
Foods to limit:
- High-fiber fruits and vegetables
- Nuts and seeds
- Dairy products
- Fatty or greasy foods
Eat small meals throughout the day. Drink plenty of fluids to stay hydrated. Talk to your doctor about taking supplements to meet your nutritional needs.
Frequently Asked Questions
Upset stomachs can be tricky to deal with. Here are some helpful tips on what to eat and what to avoid when your tummy is feeling off.
What are some light foods that can help with an upset stomach?
Bland foods are often best when your stomach is upset. Try toast, rice, bananas, and applesauce. These foods are easy to digest and can help settle your stomach.
Crackers and clear broths are also good choices. They provide some nutrition without being too hard on your digestive system.
Which meals can soothe stomach upset caused by diarrhea?
When you have diarrhea, you need to replace lost fluids and electrolytes. Drink plenty of water and clear broths.
Eat small, frequent meals of rice, bananas, toast, and boiled potatoes. These foods can help firm up your stools and provide some nutrients.
How can you alleviate stomach pain that results from gas?
To reduce gas, try eating slowly and chewing your food well. Avoid carbonated drinks and foods that are known to cause gas, like beans and broccoli.
Peppermint tea can help soothe your stomach and reduce gas. Walking after meals may also help move gas through your system.
Can you suggest some easy-to-digest meals suitable for adults?
Scrambled eggs on toast is a good option. Eggs are easy to digest and provide protein.
Chicken soup with rice is another good choice. It’s hydrating and easy on your stomach. Yogurt with banana slices can also be soothing and provides probiotics.
What types of foods should you avoid when you have an upset stomach?
Stay away from fatty, greasy, or spicy foods. These can be hard to digest and may make your symptoms worse.
Avoid caffeine, alcohol, and acidic foods like citrus fruits. These can irritate your stomach lining. Also, skip dairy products if you’re lactose intolerant.
What are some comforting foods to eat when an upset stomach is caused by stress?
Herbal teas like chamomile or ginger can be calming and soothing to your stomach.
Oatmeal is a comforting food that’s also easy to digest.
Mashed potatoes or sweet potatoes can be comforting and provide some nutrients. Just be sure to prepare them without too much butter or milk.
