How to Eat the Right Foods to Settle an Upset Stomach

If there’s one thing that everyone can agree on, it’s that stomach pains are the worst. Nausea, bloating, diarrhea, gas—whatever gastrointestinal ailments you’re prone to, none of them are fun. Because when you aren’t feeling well in the tummy region, you can’t sleep, you can’t think, and, most importantly, you can’t really eat.

However, there are certain foods that, if you manage to choke ‘em down, will actually help ease those stomach pains. Dr. Lisa Ganjhu, D.O., gastroenterologist and clinical associate professor of medicine at NYU Langone Medical Center, tells SELF that everyone’s gastrointestinal (GI) tracts are different. This means that certain foods will help some more than others, and you’ll have to go through a bit of trial and error to figure out what works best for you. But overall, she says, a good rule of thumb is to avoid foods with lots of fiber (for obvious reasons), and foods with a lot of salt, sugar, or spice, as those can tend to stimulate your GI tract in an offensive way. Opt for one of these six foods instead.

Papaya

Ganjhu points to this tropical fruit because it carries an enzyme called papain, which is known to aid digestion. However, if you aren’t in love with the taste of papaya, she says this might not be the best option for you. If you still want the benefits from that digestive enzyme, look for papain pills at your local health food store.

You might already have many of these foods in your kitchen!

There is nothing worse than the agony of an upset stomach. Belly bloating, diarrhea, cramping, and nausea are all too familiar stomach ache symptoms that can feel so excruciating, they can’t be ignored. “People can experience an upset stomach for an endless amount of reasons,” explains Keri Glassman MS, RDN and founder of Nutritious Life. “It can be from stress, a food borne illness, full-blown food poising, or maybe you’re feeling gassy from eating too many vegetables.” It’s not always easy to pinpoint exactly what led to your tummy trouble, but the good news is relief isn’t too hard to come by.

However, if your symptoms get serious, it can be a sign of a larger problem. “If you’re throwing up blood, experiencing severe abdominal pain or fever, or passing blood in your stool, which can sometimes become a black color, seek immediate medical attention. Drive to the doctor or go to an urgent care center,” American Gastroenterological Association spokesperson and gastroenterologist Tauseef Ali, MD, says. A cup of ginger tea won’t remedy those symptoms. But the next time your tummy just isn’t feeling right, consider adding these foods to your diet for relief.

Research has shown that ginger can in fact help alleviate stomach pain and nausea. “Make a fresh ginger tea by cutting up ginger root and letting it soak in a cup of hot water,” Glassman recommends. You can add some lemon or honey to enhance the flavor, too. Too much ginger can cause gastric discomfort though, so keep your consumption to a cup or two of ginger tea a day.

Due to their high fiber content, specifically the thickening fiber, pectin, bananas are a great choice to help with diarrhea. They are also easy to digest and help absorb water from the intestine, which assists in binding loose stool. Bananas are also high in nutrients that can energize you after a bout of debilitating diarrhea.

“Fennel seed tea can help with constipation,” Dr. Ali explains. Boil dried fennel seeds in water to make a tea, use fennel oil in your cooking, or mix fennel powder with water. You can also consume the seeds to help relieve painful constipation.

Most herbal teas are helpful in reducing gastrointestinal distress, but chamomile’s anti-inflammatory properties make it a smart choice in soothing an upset tummy. “The same mechanisms in the tea that help with calming and sleep work for relieving stomach issues as well,” Glassman explains. “A cup of chamomile tea is good for your GI tract.”

Apples and applesauce have high pectin content. Pectin is a compound found in many fruits, like bananas, that the body uses as a thickening agent. If you’re suffering from loose stool or vomiting, foods containing pectin can help firm-up your insides.

If you’re experiencing constant stomach pain and can’t trace it to something specific, it can mean you’re missing certain probiotics, aka good bacteria, in your gut. “Probiotics can help with bacterial overgrowth,” Dr. Ali explains. Bacterial overgrowth, or having too much bad bacteria in the gut, is thought to be one of the main causes of irritable bowel syndrome. Eating probiotic-rich yogurt daily will help to keep your gut balanced.

The benefits of staying hydrated are endless, and you can add constipation relief to the list. Constipation essentially happens when your colon gets dehydrated. The stool being stored in your colon ends up hardening, making it difficult to move through the body. If you tend to get constipated, drink lots of water throughout the day.

If keeping food down is your issue, stick with simple, bland foods, like potatoes. “The reason these foods help isn’t that scientific,” Glassman shares. “They’re just simple carbohydrates that are easy to digest and will give your body some fuel.” Rice, toast, and plain potatoes can help with diarrhea symptoms by absorbing excess water in the body.

Fruits, in general, are great to eat when you’re experiencing constipation. Their high-fiber and water content help rehydrate the body and soften stool. Dates, grapes, and papaya are particularly helpful because of their high insoluble fiber content. This means that the fiber in these fruits doesn’t dissolve in water, which helps provide volume and moisture to hardened stool stuck in colon.

“A brothy soup will help coat your stomach if you can’t food down,” Glassman says. Broth is also hydrating, so if nothing else, your body is getting some amounts of liquid. Just make sure to keep the broth light, avoid spicy flavors or foods that may cause more discomfort like beans or greens.

Because no one wants to spend extra time on the porcelain throne.

Tummy troubles due to overindulging, stress, or a nasty bug can strike at any given moment. It’s uncomfortable enough dealing with bowel issues, but darting to the nearest bathroom every few hours (okay, sometimes even minutes!) can be annoying, if not downright embarrassing.

As an overall rule, it’s best to stick with bland foods when your digestive system is off, says Jaclyn London, M.S., R.D., C.D.N., Nutrition Director at the Good Housekeeping Institute . Most people know to steer clear of triggers like dairy, sugar, fatty treats, and alcohol but the synthetic sugars found in ultra-processed foods (they often end with “-ol,” like sorbitol and xylitol) can also spell trouble.

Here are some snacks and drinks that may heal an uneasy gut and bring you back to your “regular” state:

“Bananas are great because they’re easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract,” says Julie Upton, M.S., R.D., co-founder of Appetite for Health. The high-fiber fruit not only keeps the system regular and aids in recovering from diarrhea, but the vitamin B6 also reduces bloating caused by fluid retention and the magnesium helps to relax muscles.

While it may seem counterintuitive, keeping your belly empty when feeling queasy can create more nausea because there’s nothing in the system to absorb stomach acid. Upton suggests nibbling on white toast or soda crackers every few hours since the starches from these simple carbohydrates “lack fiber, protein, and fat — all of which slow digestion and sit in your stomach longer.” The end result: Stool with some extra bulk.

Upton’s top two choices belong to the BRAT (bananas, rice, applesauce, and dry toast) diet, “the clinical diet plan registered dietitians use when patients have acute diarrhea or nausea.”

“High-fat sources of protein like processed or red meats and fried food can cause reflux — especially if you’re consuming large amounts late at night,” London says. “Eggs are an easier-to-digest alternative and an easy way to meet your protein needs without getting too full, too fast.” She recommends scrambling them with a drizzle of cooking oil or butter for a light dinner when you need something simple.

Adding whole grains can both soothe tummy ailments and prevent any future intestinal issues. “Soluble fiber from oats draws water into your digestive tract and moves food through your body,” London says. Aim to hit at least 25 to 35 grams of total fiber per day, but don’t overdo it. “Both hunger and overeating can make nausea, bloating, abdominal pain, and gas even worse,” she adds.

Prebiotic foods — produce, whole grains, pulses, nuts, and seeds — can help “fuel” friendly gut bacteria in your GI tract, London explains. By stimulating that “microbiota,” prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Institute of Food Technologists. Stock up on tomatoes, chicory, onions, asparagus, and wheat for the best benefits.

Foods that are rich in calcium, magnesium, and potassium also reduce belly bloat by balancing out sodium. Plus, research has linked diets high in these nutrients with smaller waists in those genetically predisposed to carrying weight in their midsections. Add yams plus avocados, oranges, and spinach to your repertoire to help bust bloating.

“Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting,” Upton says. “In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea.”

Just one word of caution: “While it’s safe for adults, ginger should not be used to treat a child’s gastrointestinal illness,” she adds.

Upset tummies often result from getting a little backed up. And since dehydration frequently causes constipation, sipping unsweetened beverages like tea, sparkling H2O, and the occasional diet soda can keep everything moving along. Most people need a minimum of eight cups per day.

If you know your tummy troubles stem from constipation, London also recommends drinking a cup of joe first thing in the morning. Research has shown that caffeine plus coffee’s plant-based antioxidants can help you stay regular. Avoid caffeinated beverages if you’re sensitive, or feeling nausea or reflux unrelated to constipation.

Sometimes an upset stomach is inevitable, but here’s what you can to do about it—especially when strikes midrun.

You’re in the middle of a big race when, out of nowhere, your stomach starts to churn. Instead of focusing on crossing the finish line with a new PR, you’re now worried about just making it there without puking or pooping—or both. And yet, you’re determined to finish this thing. So what should you do?

Most runners have been plagued with nausea, vomiting, loose bowel movements, or diarrhea at some point or another. In fact, one study found that more than 60 percent of distance runners have had to stop midrun to poop. This is often referred to as “runner’s stomach,” a kind of catch-all term that represents the many ways your stomach can attempt to sabotage you during a run. You may also hear this referred to as the “runner’s trots” thanks to the short, quick steps you’re forced to take when suffering.

Fortunately, there are things you can do to cope with the discomfort. Here’s why your stomach might start to hurt while you’re racing and how to soothe it ASAP so you can get back on track.

What Causes Runner’s Stomach and Runner’s Trots?

All that bouncing up and down can actually jostle your organs and push food through your digestive tract faster, explains Peyton Berookim, M.D., F.A.C.G., director of the Gastroenterology Institute of Southern California. At the same time, some of the blood that normally flows to your intestines is being diverted away toward your leg muscles. All of these factors can mess with your digestion and leave you feeling queasy or like you need to find a bathroom right away.

Hormones can also play a role. High-endurance exercise like running signals the release of the stress hormone cortisol, which can contribute to that sensation of having to go, Berookim says. And the anxiety and pressure that can sometimes come with racing only make things worse.

According to both Berookim and Amy Goodson, M.S., R.D., a board certified specialist in sports dietetics, the wrong foods and drinks can also add fuel to the gastrointestinal fire. High-fiber foods, high-fat foods, spicy foods, foods containing fructose or sugar alcohols, and caffeine can all turn race day stomach problems into an even bigger deal. So can eating anything within two hours of running.

How to Settle Your Stomach During a Race

If you have to battle runner’s trots during a training run, it’s not the end of the world. But when that gurgle in your belly hits midrace, there’s a lot more to lose (read: a new PR). Prevention is really the best medicine in this case (more on that below!), but there are a few things you can do while pounding the pavement to help ease your discomfort.

1. Slow down. Fast running is more likely to mess with your stomach than a gentle jog. “Slowing your pace down allows blood flow to redistribute to your GI tract, and it might help you feel better,” explains Goodson.

2. Sip some water. It might seem counterintuitive, but dehydration can actually lead to diarrhea, Berookim says. Try to get your hands on some cold water instead of H20 that’s been sitting out in the sun for a while. “Warm liquids can speed food through the digestive tract,” Berookim explains. And that could make your stomach problems worse.

3. Eat something bland. Sometimes nausea can be the result of an empty stomach. If you didn’t fuel up before the race or feel a combo of hunger and nausea, try eating a handful of plain crackers or a bland granola bar, Goodson recommends.

4. Stop and go to the bathroom. That urge to poop probably isn’t going to disappear, and there’s a good chance it’ll get stronger as you keep running. “If you have to go to the bathroom, probably just stop and go,” Goodson says. Sure, it’ll slow you down by a minute or two. But if it helps you feel better, you might be able to make it up and stay on track.

[Build a killer midsection in the kitchen for effortless miles on the road with Eat for Abs!]

If you’re still uncomfortable postrace, rehydrate with unsweetened iced ginger or chamomile tea. Both contain compounds that can help reduce nausea, Goodson says. On the food front, keep it bland and basic. Plain crackers or toast can replenish your carbs and get something in your stomach without irritating it more. And bananas act as a binder to help stop diarrhea while serving up lost electrolytes like potassium, says Goodson.

When to Stop Running (And What to Do Next Time)

Even if you’re dead set on making it to the end, it’s important to listen to your body—and know when you’re better off calling it quits. Dizziness, lightheadedness, a headache, or actual vomiting are all signs that you should stop running, rest, and hydrate, Berookim says.

As for future races? Bill Rodgers once quipped, “More marathons are won or lost in the porta-toilets than at the dinner table.” And he wasn’t kidding. Rare is the distance runner who hasn’t had some stomach or bowel distress during a race. And even though marathons aren’t often televised, there have been several famous cases of on-camera elites vomiting or ducking off course en route (see: Shalane, Boston, 2018). While there’s no surefire way to prevent runner’s stomach, these tactics can help.

1. Stick with familiar foods. Your prerace dinner or breakfast isn’t the time to try something new. “Knowing that you naturally will be more jittery the morning of the race, practice your prerun meal just like you practice your run,” Goodson says. “Try a few breakfasts on long run days and see what works best.” Once you find what works, stick to it.

2. Don’t eat within two hours of racing. Having your prerace breakfast early means you won’t have still food in your stomach when you actually start running. Give your body enough time to digest before the running starts, even if that means eating something and then going back to sleep before early morning races.

3. Avoid potential irritants. High-fiber, high-fat, high-fructose, and spicy foods, as well as sugar alcohols or sugary drinks can all send you running to the bathroom, so start steering clear the night before your race, Berookim recommends. If caffeine tends to cause a problem, try to go without your morning coffee.

4. Check your sports supplements. Many gels, bars, and sports drinks contain fructose, a type of sugar that can cause gas and bloating, so avoid trying new ones on race day.

5. Save pain relievers for after the race. NSAIDs such as ibuprofen or naproxen can irritate your stomach.

6. Stay hydrated. Practice drinking in training to improve your comfort with fluids while running. In the days leading up to the race, make sure to take in lots of fluids to avoid dehydration.

Dodgy tum? Try one of these nutritionist-approved eats to soothe your belly.

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A whopping 71% of women will suffer from tummy troubles at some point in their lives.

Digestive disturbances are among the most common health complaints and can vary from uncomfortable symptoms like bloating to painful bouts of heartburn, constipation and cramping.

If you’re one of the millions who find they suffer from a troublesome tum from time to time, think about your diet – and not what you’re eating, but what you’re not eating.

From bone broth to cinnamon, there’s a whole host of foods and drinks you could add to your diet to help cut down on those uncomfortable symptoms.

Here are nine of the best:

Bone broth

It’s credited with helping combat everything from cellulite to arthritis, and one of the many benefits of bone broth is its ability to heal the gut.

“The gelatine found in bone broth is a hydrophilic colloid – this means it attracts and holds liquids, including digestive juices, thereby enhancing digestion,” explains Shona Wilkinson, head nutritionist at Nutricentre.

“Bone broths are also rich in glycine, an amino acid (protein) found in collagen, important in maintaining a healthy gut lining.”

Pickled vegetables

Well any fermented food really – we’re talking yoghurt, sauerkraut, buttermilk and kefir.

Fermented foods help feed your stomach’s friendly bacteria, and help to cultivate a healthy environment in your gut.

If you can’t quite stomach the fermented flavour, pop a probiotic to soothe your stomach.

Fibre-rich foods

Dr Marilyn Glenville, the UK’s leading nutritionist, author of Natural Health Bible for Women, comments: “They help to bulk up your stools, and keep waste moving through your intestines, preventing constipation.”

So try adding a few extra portions of kale, broccoli, nuts, seeds, cabbage, cauliflower and green beans to your diet.

Cinnamon

“Not only does it improve digestion but helps to balance blood sugar levels as it contains an agent that assists in breaking up intestinal gas,” says Shona.

Mint has been shown to help soothe the abdomen and relax digestive discomfort.

“Mint tea will slow the movement of your stomach muscles as well as prevent spasms,” says nutritionist Cassandra Barns.

Fennel

If flatulence is a bit of an issue for you, try swapping one of your daily hot drinks for a cup of fennel tea.

Shona explains: “Make yourself a tea to reduce gas and bloating as it can stimulate secretion of digestive juices, reduce inflammation and help your body absorb nutrients better.”

Turmeric

It’s the health food du jour, but why? Well turmeric is extremely anti-inflammatory which is great news for your gut.

“Turmeric also helps with fat digestion along with supporting the liver,’ says Marilyn.

Healthy fats

“Think salmon, seafood, nuts, seeds, pasture-raised animals, avocado, coconut and pure olive oil. Fat molecules are a rich source of energy for the body and help the body absorb vitamins.” explains Shona.

Ginger

It comes as no surprise to see ginger on the list, as it’s been a cure for stomach problems since ancient times.

“This delicious root can be a very effective treatment for an upset stomach as it can relax the intestinal tract, relieving the nausea, vomiting, stomach cramps, and diarrhoea. Chop up some fresh ginger root and make a tea,” explains Cassandra.

What foods help to settle your stomach? Tell us in the Comments box below.

Somewhere along the lines, there’s bound to be an incident where our tummies go rumbling from the food we eat and never in a good way too. An upset stomach can comprise of symptoms such as nausea, bloating, indigestion, diarrhea, constipation, vomiting or cramping. Due to this experience, you won’t be able to think, sleep or even eat properly.

During this phase, you have to seriously consider the foods that you eat because some of them might exacerbate your pain. In this case, you’d want to discard eats that contain plenty of fiber like apples, corn and whole-wheat bread; salt, sugar and spice because they will painfully stimulate your gastrointestinal (GI) tract.

Fortunately, we have just the alternative easy to digest foods that will help quell the agony in your tummy for good.

Mint

Believe it or not, mint has a thousand-year history of treating stomach pains and indigestion. According to Medical News Today, mint increases bile secretion as well as boost bile flow, which as a result accelerates and smoothens digestion.

Dr. Lisa Ganjhu, who is NYU Langone Medical Center’s gastroenterologist and clinical associate professor of medicine, says that peppermint “acts as an antispasmodic of the GI tract.” To put it bluntly, peppermint improves digestion and relaxes your stomach muscles. This explains why there are restaurants that serve peppermint at the end of a meal.

Dr. Ganju recommends those who have stomach aches to drink peppermint tea or peppermint oil pills.

Bananas

Bananas are some of the simplest of fruits to eat and soften the suffering of a queasy stomach. They are a great source of potassium which is an important nutrient that people can lose due to diarrhea or vomiting. They also contain pectin, which aids in firming up your stool and initiating bowel movements naturally.

Researchers have determined that green bananas help relieve diarrhea. Some studies show that giving cooked green bananas to children having diarrhea can decrease its amount and severity. One study even says that having cooked green bananas is 4 times more effective than a rice-based diet in ridding diarrhea.

Ginger

According to research, ginger is often used as a natural remedy for vomiting and nausea, especially for women during pregnancy. This of course, should come as no surprise to those who grew up drinking ginger ale as it is known to treat stomach aches, hangovers and other minor illnesses.

Experts have recommended ginger as one of the products to eat after the stomach flu or food poisoning. You can have it in the form of tea by putting ginger slices in a cup and pour boiling water into it or even chew its flesh raw to ease your poor rumbly tummy. Ginger candy works too.

Papaya

Here’s another great fruit folks can have to level their indigestion. Papaya has a powerful enzyme called papain that breaks down the proteins of the food you eat so they become more soluble and simpler to digest. This works especially in the case of individuals who don’t have the natural enzymes to fully digest their food.

While not much research has been done on the benefits of papain, one study reveals that a regular intake of papaya concentrate reduces bloating and constipation in adults.

Papaya is also used in West African countries to treat stomach ulcers. Some studies on animals support this claim, but human studies are limited and require more research.

Lastly, papaya seeds can eliminate intestinal parasites if taken by mouth.

Licorice

Licorice not only acts as a common remedy for indigestion but can also fight off stomach ulcers. In times gone by, its root was eaten whole, but today, it is taken as a supplement known as deglycyrrhizinated licorice (DGL).

Research shows that DGL is favored over normal licorice root is because it lacks glycyrrhizin, which is a natural chemical that causes high blood pressure, fluid imbalances and low potassium levels when taken in abundance.

Some animal studies reveal that DGL prevents stomach pain by lowering stomach lining inflammation and increases mucus production to guard tissues from stomach acid.

Yoghurt

Sometimes stomach aches are caused by an imbalance in the number of bacteria in our gut, also known as dysbiosis. The only way to correct this imbalance is to eat foods like yoghurt that are rich in probiotics, which also reduce symptoms of bloating, gas or irregular bowel movements.

Ensure that you choose yoghurt that is labelled to have “active cultures.” These cultures are what help increase the number of good bacteria in your gut, aid in digestion and reduce bloating.

Chamomile

We certainly saved the best for last! Chamomile is a longtime remedy for treating upset stomachs. It can either be dried and brewed into tea or simply taken in by the mouth as a supplement.

The reason why we declare chamomile to be the best is that it can take care of a number of intestinal problems such as indigestion, gas, diarrhea, vomiting and nausea.

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It was the night of Thanksgiving and you overate. You are not alone. According to the Calorie Control Council, Americans eat, on average, nearly 3,000 calories and 229 grams of fat during this festive meal.

First things first, take a deep breath. You did no wrong by overeating, and it’s important to let yourself off the hook. For however many slices of pie you ingested last night, you probably let out a lot of laughs, shared a lot of love and enjoyed the company of family and friends. Do your best to stop beating yourself up over one night of extra calories.

If you’re experiencing the physical consequences of sampling all seven stuffings, there are foods you can eat to help soothe your stomach and make digestion a little easier. Here’s what to do:

Your mom was on to something when she offered a cup of this stuff whenever you had tummy troubles. Joseph says sipping on a cup of peppermint tea can help to ease bloating, cramps and nausea.

According t the University of Maryland, the plant calms the stomach muscles and aid the flow of bile, which is what the body uses to digest fat. This makes it easier for food to pass through the stomach.

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Suffering from an upset stomach can be both frustrating and debilitating. In some ways, having an upset stomach can even be dangerous. If it is accompanied by nausea or other symptoms, you may find yourself dehydrated and/or not getting enough of the nutrients that you need to function. Fortunately, there are foods that you can eat that will actually help to help calm your upset stomach.

When we think about things to eat to calm your upset stomach, we often immediately think of the old tried-and-true BRAT diet. The BRAT diet – which consists of bananas, rice, applesauce, and toast – is based on the idea that you need to eat bland foods that will help to soak up your digestive acids. However, these are not the only foods that you can eat to calm your upset stomach. In addition to these, you might try crackers, yogurt, skinned baked or broiled chicken (never fried chicken), soft fruits and vegetables, oatmeal, angel food cake, pretzels, and sherbet. Avoid foods that are greasy, fried, or fatty, foods that are extremely spicy or sweet, and foods with strong smells.

Some of the best foods for an upset stomach are not actually foods, they are beverages. Drinking enough liquids, especially water, will keep you hydrated. Dehydration can lead to an upset stomach; to avoid getting an upset stomach, you need to make sure you’re drinking enough liquids. Whenever possible, you should drink clear and cold liquids such as water or soda pops that are clear of colorings and caffeine.

Mint and ginger are both known to have a soothing effect on an upset stomach. Many people have had success with a variety of types of peppermint teas, for example. If tea isn’t your thing, you can mix some peppermint oil into a drink of juice or lemonade. You can get ginger in a variety of ways, such as ginger tea or ginger root supplements. Ginger is especially effective if your upset stomach is due to morning sickness or to travel sickness.

Ultimately, you will have to go through a process of trial-and-error to help determine what you can eat to calm your upset stomach. If you have a chronic or severe upset stomach, it can indicate another type of a problem, and you should discuss this with your health care provider.

The “I’m about to puke” feeling is one of the worst feelings, right? We’ve all been there: the aching belly, nausea, diarrhea and vomiting.

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And when we feel sick to our stomach, we hear our parents (or grandparents) in our head saying, “Have some crackers and ginger ale!”

But is there any proof that those work? Family medicine physician Matthew Goldman, MD, offers five tips for how to feel better when your stomach is in the pits.

1. Reach for the ginger — skip the ale

Studies have shown that ginger root is effective at alleviating nausea and vomiting. What’s more, ginger has anti-inflammatory, antioxidant, antitumor and antiulcer effects.

However, reaching for the fizzy drink may not be the best way to get ginger in your system because:

• It’s a fake! Ginger ale may not contain natural ginger. It could be an artificial flavoring.
• Too little ginger: If it does have real ginger, it may not have enough to offer significant relief.
• Too much sweetness: “Most commercial-brand ginger ales have at least 10 teaspoons of sugar,” says Dr. Goldman. “If a person has bloating, gas or indigestion, the carbonation and sugar may make it worse. Even diet ginger ale can be harmful because our bodies may not digest artificial sugars as well.”

Dr. Goldman suggests reading labels to ensure you’re getting less sugar and enough real ginger. Your best bet? Ginger root from the grocery store. Peel it and mix with decaf tea or warm water.

He advises having ginger in small amounts throughout the day – no need to get gluttonous about it. Other ginger options available in the natural foods aisle of your grocery store or at a natural foods store include:

• Ginger candies or lollipops (preferably low-sugar).
• Ginger tea.
• Foods that contain ginger (like low-sugar gingersnap cookies).
• Powdered ginger.

2. Snack on saltines for an upset stomach

“When your stomach doesn’t feel quite right, seek out low-fat, bland and slightly salty foods,” Dr. Goldman says. “You’ll see the best results when you eat smaller portions throughout the day.”

Bland foods like saltine crackers pass easily through the stomach, and there is evidence to suggest that they:

• Soak up some of the irritation-causing acid that sits in an empty stomach.
• Prevent acid being released in the stomach (heavier foods tend to cause more acid production).
• Are less likely to trigger nausea because they are odorless.
• Contain salt to help replace lost electrolytes.

“You don’t have to rely only on saltines, however,” Dr. Goldman suggests. “There are lots of bland foods that can bring you relief.”

These tummy soothers include small portions of:

• Bananas
• Applesauce
• Yogurt
• Clear soup
• Jell-O®
• Boiled starches like potatoes and vegetables
• Noodles
• Rice
• Graham crackers
• Wheat toast
• Oats

3. Take in fluids, especially if you’re vomiting or have diarrhea

Fluids are important when you have a stomachache, especially if you need to replace fluids lost through vomiting and diarrhea. Choose clear liquids in small amounts.

“Often, a straw can help deliver just the right amount. Take lots of sips during the day,” says Dr. Goldman. “Carbonation may be helpful unless you’re experiencing bloating. If you are, then skip carbonated beverages altogether.”

Dr. Goldman also suggests oral electrolyte solutions rather than sports drinks. They have electrolyte concentrations that more closely resemble what our bodies need, including minerals like potassium and magnesium.

“Sports drinks are designed to replace what we lose from sweat, but that’s a different scenario than what happens when you’ve had vomiting or diarrhea,” he says. “Plus, sports drinks tend to have a higher sugar content, which may feed bad gut bacteria.”

4. Know what you shouldn’t nosh

“There is evidence that patients with an upset stomach feel worse after eating certain foods,” says Dr. Goldman. “These foods aren’t just gas-producing – they can increase nausea, bloating, vomiting and/or diarrhea as well.”

He recommends avoiding foods that are:

• Spicy or smelly, such as pizza, onions and salsa.
• High in fat, such as fried chicken, sausage, bacon and roast beef.
• Acidic, such as coffee, orange juice, tomato juice and alcohol.
• Sweet, such as sodas and sports drinks.

5. Give tummy troubles some time (but not too much time)

Give your body a few days to recover from stomach woes. If it’s a stomach virus, it will pass on its own. Similarly, stress, motion sickness or something you consumed (like food, medicine or alcohol) could be causing your symptoms — but these too shall pass.

However, Dr. Goldman points out that it’s never a bad idea to reach out to your provider if you’re concerned. And definitely call your doctor if you:

• Can’t stop vomiting.
• See blood in your vomit.
• Have no appetite.
• Are losing weight.
• Notice other changes in your bowel movements.
• Have difficulty swallowing.
• Have any questions or concerns.

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There’s not always a rhyme or reason as to why we experience stomach pain, but one thing is clear—it’s pretty darn annoying. Few things can interrupt your day (or week) more than being doubled over in discomfort or dealing with a bout of nausea. To be ready to combat those stomachaches as soon as they creep up, it’s important to be informed ahead of time about which foods you should always keep on hand for an upset stomach.

We turned to nutritionist Dana James and certified nutrition coach Candice Seti of The Weight Loss Therapist for their top food recommendations for unfortunate times like these. What we found out? You likely have some of these healing foods in the house already, and the others you can easily pick up at your grocery store or pharmacy. Below, the 12 best foods for an upset stomach, as recommended by the experts. Scroll through, and keep this advice top of mind the next time you’re having some tummy trouble.

COOKED VEGETABLES

As light and healthy as a large raw salad might sound, James says this will likely worsen your symptoms during a stomachache because your stomach needs to work harder to digest the tough fibers.   “The process of cooking helps break down a lot of the fiber in vegetables, which makes it easier for our stomachs to digest. If you are experiencing gas and bloating, stick to non-cruciferous vegetables like carrots, zucchini, and spinach,” James says.

GINGER

Ginger has been used in Chinese medicine for more than 2000 years, and still today few things help an uneasy stomach more than ginger does.   “Ginger helps stimulate stomach contractions (peristalsis) that may alleviate symptoms of gas and bloating,” James says. Seti adds, “Ginger can help relieve nausea and stomach pain by regulating the associated nervous system signals.” You can purchase different ginger extracts and oils, but possibly the easiest (and tastiest) way for you to consume it is by buying the fresh root and making your own tea.

TURMERIC

As it turns out, the popular spice isn’t only good for your skin, but may also help calm a stomachache.   “Oftentimes an upset stomach is caused by an irritant that triggers inflammation in our gut,” James says. “Turmeric acts as a powerful anti-inflammatory that may help soothe your stomach lining.”

GOLDEN MILK

Golden milk, one of James’s other top picks, combines two of the aforementioned stomach-soothing ingredients ginger and turmeric into one tasty form. Also known as a “turmeric latte,” James says the drink may benefit an upset stomach by targeting both inflammation and a gassy stomach.

BONE BROTH

“Bone broth is nutrient-dense, packed with minerals and amino acids,” James says. “Among these, glucosamine, which has been shown to reduce inflammation. Bone broth is also packed with collagen to help repair the lining of your digestive tract.” As a bonus, James says gelatin (from the breakdown of collagen) in the broth promotes the growth of healthy bacteria in your colon, which supports adequate digestion, absorption, and elimination.

BANANAS

You might typically pass on bananas while they’re still green, but during an upset stomach, that’s exactly what you want to reach for. “Bananas, especially green bananas, are high in fiber, specifically the kind known as resistant starch,” Seti says. “This type of starch is not digestible, so it moves through to the colon and signals the bowels to absorb more water. This results in an anti-diarrheal effect.”

APPLESAUCE

“Apples contain a plant fiber known as pectin, which is also indigestible and effects the G.I. system similarly to bananas to have the anti-diarrheal effect,” Seti says. “It also helps to produce good bacteria in the gut, which can have a protective impact.” Instead of going for a whole apple, Seti recommends opting for applesauce instead because the process of digesting the apple skin can be more difficult for an upset tummy.

PLAIN YOGURT/NON-DAIRY YOGURT

If you’re dealing with stomach trouble, one option is to eat some plain yogurt, although it should be unsweetened. “Plain yogurt contains live and active bacterial cultures, which can help with both constipation and diarrhea,” Seti says. “Plain yogurt is best because the sugar and artificial sweeteners in flavored yogurt can sometimes cause gas and other gastrointestinal symptoms.” If you’re lactose-intolerant, non-dairy yogurts still have the beneficial cultures without the potential digestive issues, such as Nancy’s Probiotic Oat Milk Non-Dairy Yogurt.

LICORICE ROOT

“Licorice can help reduce the inflammation associated with an upset stomach,” Seti says. But before you go out and buy a whole licorice root, take note that the form of this ingredient that you ingest makes all the difference. “However, licorice root itself contains a chemical that can cause fluid imbalances, so supplementation is preferred,” she explains. “DGL (deglycyrrhizinated Licorice) is the preferred supplement to eating whole licorice root.”

TOAST

If you’re hungry but you’ve been dealing with stomach difficulties, try making some toast. Although it might not help to improve your upset stomach, it won’t upset it, either. “Toast falls in the category of bland carbohydrates, which are often more palatable when you have an upset stomach,” Seti says. “The primary benefit of toast is that it is simply easy to digest.”

PEPPERMINT

“Peppermint, especially in the form of peppermint oil, can help relax the digestive system muscles and soothe ongoing stomach pain,” Seti says.

CHAMOMILE

Just like chamomile can calm and soothe irritated, inflamed skin, it can do the same for an uneasy stomach.   “Usually consumed in chamomile tea, chamomile has anti-inflammatory properties which help soothe an upset stomach,” Seti says.

Next time you have an upset stomach, make a cup of chamomile tea to soothe your stomach and drink it out of one of our favorite cups below.

Which foods for an upset stomach do you like to keep in the house? Up next: everything you need to know about migraines, from causes to cures.