Foods to Eat with Upset Stomach – What Helps and What to Avoid

If you’re struggling with bloating, nausea, diarrhea, or stomach cramps, knowing the right foods to eat with upset stomach can make a significant difference in how quickly you recover. Eating the wrong foods can worsen discomfort, while selecting gentle, healing options can soothe your digestive system and restore balance naturally.

An upset stomach is one of the most common digestive complaints worldwide, caused by factors like stress, infections, food intolerances, or chronic digestive disorders. The right diet plays a critical role in managing symptoms, easing discomfort, and supporting overall gut health. In this guide, we will explore the best foods to eat with upset stomach based on your specific symptoms, highlight foods to avoid, provide practical tips for soothing digestion, and recommend ways to prevent future flare-ups. By following these guidelines, you can calm your stomach naturally and improve your digestive health.

Understanding an Upset Stomach

An upset stomach can include a wide range of symptoms such as bloating, nausea, vomiting, diarrhea, constipation, or cramps. While occasional discomfort is common, chronic or severe symptoms may indicate underlying conditions. Understanding the root cause of your upset stomach is essential for choosing the right foods to eat with upset stomach and achieving faster relief.

Common causes of an upset stomach include:

• Infections: Viral or bacterial infections can inflame the stomach lining and cause digestive upset.
• Food poisoning: Eating contaminated food can lead to sudden nausea, vomiting, or diarrhea.
• Stress and lifestyle factors: Anxiety, irregular meal times, lack of sleep, and excessive caffeine can disrupt digestion.
• Chronic digestive disorders: Conditions like IBS, GERD, Crohn’s disease, or ulcers can cause recurrent stomach discomfort.

Choosing the right foods to eat with upset stomach can help soothe irritation, reduce inflammation, and restore normal digestive function.

Best Foods to Eat with Upset Stomach (By Symptom)

Selecting the appropriate foods to eat with upset stomach depends on your specific symptoms. Below is a symptom-focused guide to help you make the best choices.

For Constipation

Constipation occurs when bowel movements become infrequent or difficult, often due to insufficient fiber intake or dehydration. The best foods to eat with upset stomach for constipation include:

• High-fiber vegetables: Carrots, green beans, zucchini, and spinach can help bulk up stool and promote regularity.
• Fruits: Apples (with or without skin, based on tolerance), pears, berries, and prunes provide natural fiber and gentle relief.
• Whole grains: Oats, quinoa, and brown rice support digestion and prevent constipation when eaten in moderation.
• Hydrating juices: Moderate amounts of prune juice or apple juice can help soften stool and prevent dehydration.

Tip: Increase fiber intake gradually while drinking plenty of water to avoid bloating or gas.

For Diarrhea

During diarrhea, your digestive system needs gentle, low-fiber foods that are easy to digest. Recommended foods to eat with upset stomach include:

• BRAT diet: Bananas, white rice, applesauce, and white toast provide nourishment without irritating the stomach.
• Plain crackers and boiled potatoes are bland options that help firm stool.
• Clear broths: Chicken or vegetable broths replenish lost fluids and electrolytes.

Tip: Avoid high-fiber, greasy, and fatty foods until diarrhea subsides, as they can worsen symptoms. Eating small, frequent meals can also reduce digestive stress.

For Nausea and Vomiting

Nausea can make it difficult to eat, but certain foods to eat with upset stomach can help calm your stomach:

• Electrolyte-rich drinks: Coconut water, diluted sports drinks, and clear broths maintain hydration and replace lost minerals.
• Ginger: Ginger tea or small pieces of candied ginger are natural remedies for nausea.
• Bland foods: Plain rice, dry toast, or applesauce are gentle on the stomach and easy to digest.

Tip: Eat small portions frequently and avoid lying down immediately after meals. Fresh air and gentle movement can also reduce nausea.

For Stomach Cramps

Stomach cramps can be caused by irregular bowel movements, gas, or digestive irritation. The best foods to eat with upset stomach for cramps include:

• High-fiber, low-fat foods: Beans, lentils, oats, whole grains, and vegetables can promote smooth digestion.
• Prune juice: A natural remedy that helps relieve cramping associated with constipation.
• Herbal teas: Peppermint and chamomile teas can relax stomach muscles and reduce cramping.

Tip: Avoid fatty, fried, and processed foods, as they can intensify cramps and slow digestion. Eating slowly and chewing food thoroughly also supports digestive comfort.

Foods to Avoid with Upset Stomach

While choosing the right foods can ease symptoms, certain foods can make digestive issues worse. Avoid these when experiencing an upset stomach:

• Dairy (except plain yogurt in moderation): Can trigger bloating or diarrhea in sensitive individuals.
• Fried, fatty, and processed foods: Difficult to digest and may worsen cramps or nausea.
• Spicy foods: Can irritate the stomach lining and worsen heartburn.
• Raw fruits and vegetables (high-fiber): Can cause bloating or worsen diarrhea.
• Caffeine and alcohol: Dehydrating and irritating to the stomach.
• Acidic foods (tomatoes, citrus fruits): Can increase stomach discomfort and nausea.

Focusing on gentle, easy-to-digest options helps your digestive system recover faster.

Additional Tips to Soothe an Upset Stomach

• Stay hydrated: Drink water, herbal teas, and clear broths to prevent dehydration and aid digestion.
• Eat small, frequent meals: This reduces stress on the stomach and allows for easier digestion.
• Rest and reduce stress: Stress management, yoga, and deep breathing help calm the digestive system.
• Track food triggers: Maintain a food journal to identify and avoid foods that worsen your symptoms.

Combining these lifestyle tips with foods to eat with upset stomach enhances recovery and supports long-term gut health.

When to See a Doctor

While mild stomach upset often resolves on its own, seek medical attention if you experience:

• Persistent symptoms lasting more than a week
• Severe abdominal pain or cramping
• Blood in stool or vomit
• Unexplained weight loss
• Chronic digestive issues like IBS, GERD, or Crohn’s disease

Early intervention ensures proper treatment and prevents complications while helping you make informed dietary choices.

Bonus Digestive Support

For additional support, try The Science of Good Health Organic Aloe Vera Juice with Inner Fillet, which promotes smooth digestion, supports gut health, and enhances skin wellness. This natural remedy complements foods to eat with upset stomach for faster relief and improved overall digestive comfort.

Summary of Best Foods to Eat with Upset Stomach

• Constipation: High-fiber vegetables, fruits, whole grains, and prune juice
• Diarrhea: BRAT diet, boiled potatoes, plain crackers, clear broths
• Nausea/Vomiting: Ginger, bland foods, electrolyte drinks
• Cramps: Low-fat, high-fiber foods, herbal teas, prune juice

Choosing the right foods to eat with upset stomach helps calm your digestive system, restore normal function, and prevent future flare-ups.

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