what to eat for upset stomach

What to Eat When Your Stomach Hurts for Fast Relief

When looking for what to eat when your stomach hurts, 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 on 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 overseason any of these foods. Otherwise, they might become too 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 an 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.

So, if you are looking for what to eat when your stomach hurts, bananas might be a good option for you!

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 an 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 and looking for what to eat when your stomach hurts. 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 option when trying to decide what to eat when your stomach hurts, as it contains good gut bacteria which can speed up your recovery.

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

Common Causes of an Upset Stomach

Upset stomachs are 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. Stomach aches are very common and usually originate from very mild causes.

Making them something that you shouldn’t need too worry over very often. Unless the stomach ache becomes severe or they are happening far too frequently.

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 spot an abnormality. The more familiar you are with how your stomach usually feels, the better you will be able to tell when something is wrong.

If you’re having severe stomach pain you may need to see a doctor about it just to be safe. It doesn’t hurt to be on the safe side and find out what could be causing very painful or frequent stomach aches.

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

How to Avoid Stomach Aches

Most often stomach issues are caused by our own lifestyle habits that can be a bit less than ideal. Habits that can have a negative impact on your digestive health and mess with your stomach.

By changing just a few factors of your lifestyle you can effectively reduce your chances at having an upset stomach! Or at least cut the frequency down significantly.

Here are just a few things to avoid doing to decrease your chances of having stomach issues.

Avoid Acidic or Spicy Foods

Try to avoid eating too much spicy or acidic foods as these types of food can promote stomach problems.

Spices and acids are very rough on the stomach, especially if you already have a sensitive digestive tract. If you are prone to stomach sensitivity it is best to avoid these types of food altogether.

If you start to notice stomach irritation when eating these foods. Try to cut them out of your diet or at least eat very small amounts of them.

Limit Alcohol Intake

Drinking alcohol can be very hard on your stomach which can cause stomach aches and pains.

To much alcohol will cause a stomach ache in anyone, but some people will be much more sensitive to it.

It is best to significantly limit your alcohol consumption if you are noticing stomach irritation or pain. Try to avoid drinking alcohol altogether or limit it to a very small amount. Making sure to drink plenty of water afterwards.

Don’t Overeat or Eat Too Fast

Probably the most common cause of a stomach ache is overeating or eating our food too quickly.

This is a very easy thing to fix wit a little determination and practice.

Try to eat your food slower, timing yourself if you have to in order to avoid eating too quickly. You can also start to only eat one serving instead of grabbing more to eat.

Give yourself the correct portions of food and only eat what is on your plate. This will help to avoid overeating at meal time.

What to Eat When Your Stomach Hurts: Other 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.

There are many habits and lifestyle factors the can also help to ease an unhappy tummy. These are great options if you just can’t manage to get down any food at the moment.

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

Apple Cider Vinegar

Apple cider vinegar is a great remedy for an upset stomach and especially stomach pain after eating. As it is able to alleviate indigestion, gas, bloating, and heartburn.

Apple cider vinegar is antimicrobial and antibacterial, so it is able to take care of bad bacteria in your gut that might be causing pain or discomfort.

It is a quick and effective way of getting relief and can be safely taken as needed if you have a stubborn upset stomach.

Add two teaspoons of apple cider vinegar to a glass of water and drink as needed throughout the day or after meals.

Make sure you get a raw and unfiltered apple cider vinegar like this apple cider vinegar in order to get the most digestive benefits.

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 of 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 can use it for longer periods.

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

Lemon and Baking Soda

Another upset stomach remedy is a combination of lemon juice, baking soda, and water.

This combination is used for a variety of stomach complaints and is most often used to relieve gas and bloating that can cause an upset stomach.

It is believed that this drink also helps to neutralize stomach acids, while reducing acidity in the stomach that might be causing unpleasant symptoms.

This recipe is traditionally made from one teaspoon of baking soda dissolved into a glass of water with one tablespoon of lemon juice.

Drink up to two glasses of this mixture a day as needed. Avoiding this remedy if you have diarrhea, as it can worsen that symptom.

Drink Aloe Vera Juice

Try drinking a few cups of aloe vera juice in order to reduce any excess 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 nauseous, 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.

Peppermint Leaf

Peppermint is a great remedy to try for stomach pain, specifically after eating, as it is capable of relaxing the intestinal walls and muscles.

It is able to reduce the severity and length of time that you may have stomach pain or a upset stomach. It’s anti-inflammatory and soothing to the digestive track and can help to relieve gas and bloating.

To use peppermint for a common upset stomach or for stomach pain after eating. Drink organic peppermint tea as needed throughout the day or with meals.

You can alternatively drink peppermint infused water, take peppermint pills, or chew on fresh peppermint leaves for relief.

I personally prefer these peppermint pills as they are made up of peppermint oil as well as the leaf. Giving you two times the benefits.

What to Eat When Your Stomach Hurts Conclusion

As you can see having an upset stomach is usually nothing to worry over and can be treated with home remedies or gentle foods.

If you are wondering what to eat when your stomach hurts, any of these foods from this list are bound to be helpful in getting you back on your feet.

Stomach pain or discomfort is one of the most common health issues that we all deal with. Mostly from insignificant reasons like not getting enough fiber in our diet or overeating too frequently.

By applying these lifestyle changes and healthy gut foods to your routine you will definitely begin to see a positive change in your stomach ache!

These options can help you to avoid over the counter pain killers or nasty tasting syrups that might not even do much good.

What do you eat when your stomach is bothering you? Do you eat anything specific, or just what you can manage to eat?



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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