what to eat for upset stomach

What to Eat for Upset Stomach: The Best Foods That Actually Help

When looking for what to eat for upset stomach there are many wonderful options to help you to feel better!

This list of food for an upset stomach should help you to quickly recover from a grumpy tummy in no time no matter the reason behind it.

There are many upset stomach remedies out there and foods such as the ones in this list are some of the best. Because after all food is the best kind of medicine!

And these foods are great at helping you to stay strong and nourished without further inflaming your upset stomach.

So, keep reading to find out what foods you should be eating for an unhappy stomach!

What to Eat for an Upset Stomach

The best kinds of food for an upset stomach are usually carbohydrates that are bland or plain by nature. As well as being low in fiber or other tough substances to digest.

The best foods for stomach upset are bland by nature and do not have too much added to them so try not to over season any of these foods. Otherwise they might become to irritating to your stomach.

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The first rule to remember when treating stomach pain is to drink plenty of liquids especially if you don’t feel quite up to eating anything solid just yet.

Try drinking a low sodium broth, coconut water, or green tea. Or you could go the extra mile and drink an herbal tea such as ginger tea or peppermint tea. You could also try a blend specifically for stomach issues such as this tasty after dinner tea.

Staying hydrated is important no matter the ailment. And it is especially important if you are also suffering from diarrhea as that can further dehydrate you.


Bananas are a great food for upset stomach as they have plenty of potassium which you might need if you are having diarrhea or vomiting.

They are also very easy to digest and eat and can help you to hold out until you feel you to something more nourishing.

You could even blend a banana up with a bit of milk for a mild banana smoothie if you would prefer to drink something.

what to eat for upset stomach

Apple Sauce

Apple sauce is another easy to eat food that is both appetizing and easily digested. 

The pectin in apple sauce can help with any diarrhea that you may have, and the fiber content can help if you have constipation.


Some plain white toast is another food for upset stomach that can help you to feel satiated without further irritating your stomach.

Though whole wheat bread is generally ideal the fiber content could irritate your stomach so white bread is best.

You could add a little butter or even a thin layer of apple sauce on top.

White Rice

White rice is a good example of a carbohydrate that is bland and mild enough to be eaten on an upset stomach.

When it comes to what to eat for an upset stomach you want to go for foods that are both substantial while still being light or bland.

White rice is the perfect option for that and can be eaten with a little salt or soy sauce. Just stay away from other types of rice such as brown rice as they are too fibrous and can cause more stomach pain.

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Baked Potato

When you’re feeling under the weather with a grumpy tummy a baked potato sounds like just the thing to comfort.

You can easily eat the inside while leaving the more fibrous skin or you could mash it up into some mashed potatoes.

Both are great options for a soothing meal that will still leave you feeling full.


Plain low-fat yogurt can be a good food for an upset stomach as it contains good gut bacteria which can speed up your recover.

It is also a very mild food that is satisfying without being irritating to your stomach.

Common Causes of an Upset Stomach

Upset stomachs is a very common issue that we will all have at some point some more frequently than others.

Most stomach aches can be caused by a small group of things and usually aren’t anything to worry about.

A few very common reasons why your stomach might be hurting are:

  • Stress
  • Indigestion
  • You ate too much
  • You ate too much spice
  • Gas
  • Constipation
  • Diarrhea
  • Food allergies

Some less common causes for stomach problems that might be a little more concerning are:

  • Irritable bowel syndrome
  • Gastroparesis
  • Food poisoning
  • Cohn’s disease
  • Hernia

Try to be aware of how your upset stomachs normally feel so that you will be able to stop an abnormality.

If you’re having severe stomach pain you may need to see a doctor about it just to be safe.

If you suspect you have gastritis check out this article on How to Naturally Treat Gastritis.

Other Upset Stomach Remedy Options

When it comes to what to eat for an upset stomach you have many options for foods but there are also many other remedies for a stubborn stomach ache.

For the best results you can combine these remedies with the food for an upset stomach for a faster recovery!

Take a Warm Bath

A warm bath can do wonders for helping your muscles to relax which can relieve muscle and abdominal cramps.

You could also add in some these epsom salts for even better results.

Use a Heating Pad

Using a heating pad will do much the same things as a warm bath will do only it is a bit more potent. As you are able to use it for longer periods of time.

You can also have more control over where the heat is going in order to get the most relief.

Drink Aloe Vera Juice

Try drinking a few cups of aloe vera juice in order to reduce any excessive stomach acid and reduce inflammation.

This is also good for when you are constipated and have a stomach ache as a result of that.

As an alternative that has a similar effect you could make a tea out of slippery elm powder as it works in much the same way.

Drink Ginger Tea

Ginger is a very well-known upset stomach remedy as ginger is very good for any kind of stomach issue.

It is especially good if you are also feeling nauseas, crampy, or are vomiting. It is a natural anti-inflammatory and can help you to feel better and recover faster.

You can easily brew a strong cup of ginger tea to drink throughout the day for stomach relief.



Jennifer Huizen, 2020, 15 possible causes of abdominal pain, Medical News Today, viewed January 1, 2021, https://www.medicalnewstoday.com/articles/318286.

Danielle Dresden, 2019, what can cause stomach pain and nausea, Medical News Today, viewed January 1, 2021, https://www.medicalnewstoday.com/articles/325202.

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