The 12 Best Foods for an Upset Stomach

When your stomach is upset, it tends to behave like a tiny, dramatic theater kid: loud opinions, sudden exits, and
absolutely no tolerance for “bold flavors.” The good news? You don’t have to live on plain air and regret.
The best foods for an upset stomach are usually bland, low-fat, easy to digest, and served in small portionsso your
gut can calm down and get back to its regularly scheduled programming.

Below are 12 gentle go-to foods (plus a few smart “rules of the road”) that can help when nausea, vomiting, diarrhea,
gas, or a general “my stomach is offended” feeling shows up.

Quick safety note: when an upset stomach isn’t “just” an upset stomach

Most mild stomach bugs, food mishaps, and stress-stomach episodes improve within a couple of days. But get medical help
quickly if you notice any of these red flags:

• Signs of dehydration (very dark urine, dizziness, dry mouth, confusion, or barely peeing)
• Blood in vomit or stool, black/tarry stools, or severe/worsening abdominal pain
• High fever, stiff neck, or symptoms after suspicious food exposures (like undercooked seafood or poultry)
• Vomiting that won’t stop, or diarrhea that lasts more than a few days
• Higher-risk situations (infants, older adults, pregnancy, immune suppression, serious chronic disease)

Why bland foods help (and why “BRAT forever” is not the vibe)

When your stomach is irritated, your digestive system usually does better with foods that are:
low in fat (fat slows stomach emptying), low in rough fiber (less friction),
and mild (fewer irritants like spice, acid, and lots of added sugar).

You’ve probably heard of the BRAT approach (bananas, rice, applesauce, toast). It can be helpful for a day or so because
it’s gentlebut it’s also limited. The goal is to use bland staples short-term, then gradually expand back to a more
balanced diet as soon as you can tolerate it.

The 12 best foods for an upset stomach

Think of this list as a “choose your own adventure,” not a rigid rulebook. Pick what sounds tolerable, start small,
and scale up slowly.

1) Bananas

Bananas are soft, mild, and easy to digest. They’re also a source of potassiumhelpful if you’ve been losing fluids.
Try half a banana first. If it stays down, you can work up to more.

Pro tip: If your stomach is touchy, a riper banana is usually softer and easier to chew. If bananas make you feel
gassy or worse, skip themyour stomach is the boss today, unfortunately.

2) White rice

White rice is the classic calm-down food: bland, low-fiber, and gentle. It can be especially useful when diarrhea is
part of the problem because it’s typically easy on the gut.

Keep it simple: plain rice, maybe a pinch of salt. Save the spicy stir-fry for your stomach’s future, more peaceful era.

3) Unsweetened applesauce

Applesauce hits the sweet spotliterallywithout a lot of fat or heavy texture. Choose unsweetened if
possible; too much added sugar can make diarrhea worse for some people.

Start with a few spoonfuls. If your stomach approves, you can have a small bowl.

4) Plain toast

Toast (usually white toast) is easy to digest and often tolerable when you feel nauseated. Keep toppings minimal:
a tiny bit of jelly can be okay, but avoid heavy butter, rich spreads, or anything spicy while your stomach is irritated.

If gluten is an issue for you, choose a toast option you already know you tolerate.

5) Oatmeal (or other cooked cereal)

Warm, soft oatmeal can feel soothing and is easy to eat slowly. Make it with water (or a milk alternative if dairy is a
problem), and keep add-ins gentlethink banana slices or a small drizzle of honey if you can tolerate it.

If oatmeal feels too “thick” right now, try thinning it with extra water to make it more porridge-like.

6) Saltine crackers (or plain pretzels)

There’s a reason crackers are a nausea cliché: they’re dry, bland, and easy to nibble. The light salt can be helpful
when you’ve been sweating, vomiting, or dealing with diarrhea.

Go slow. A couple crackers every 15–30 minutes can be more comfortable than eating a handful at once.

7) Clear broth (chicken, vegetable, or bone broth)

Broth is the MVP when you’re not ready for solid food. It provides fluid and a little sodium, and it’s often easier to
keep down than plain water if you’re queasy.

Sip it warm (not scorching). If you’re hungry later, you can add a small amount of rice to make a gentle “soup-lite.”

8) Boiled or mashed potatoes (no skin, minimal fat)

Potatoes are mild and filling without being heavy. If you’re recovering from diarrhea, they can also help you rebuild
energy without irritating your stomach.

Keep it simple: boiled, baked, or mashed with minimal added fat. Avoid loaded potatoes right nowthis is not the time for
sour cream, bacon, and a mountain of cheese to audition for “Most Likely to Cause Regret.”

9) Plain, lean chicken (or turkey)

Once you can tolerate bland carbs, adding a small portion of lean protein can help you feel steadier and support recovery.
Think plain baked or boiled chicken, shredded into broth, or a few bites alongside rice.

Skip fried or heavily seasoned versions until your stomach is back to full confidence.

10) Eggs (soft-cooked or scrambled)

Eggs are another gentle protein option when you’re ready. Soft-scrambled or hard-boiled eggs tend to be easier than
greasy omelets loaded with cheese, peppers, and hot sauce.

If eggs have ever bothered your stomach before, don’t force it. Pick a different item from the list.

11) Yogurt with live cultures (if you tolerate dairy)

Some people find probiotic foods helpful during or after a stomach bugespecially if diarrhea is involved. Yogurt with
“live and active cultures” can be a gentle way to try probiotics through food.

Important: If you’re lactose intolerant or dairy makes your symptoms worse, skip yogurt for now (or choose
lactose-free yogurt). Also, avoid high-sugar varietiessweetness can backfire when your gut is already irritated.

12) Ginger (tea, grated into broth, or ginger chews)

Ginger has a long history in nausea relief, and modern research supports it for certain types of nausea. For an upset
stomach, the simplest approach is ginger tea (steep fresh ginger slices in hot water) or a small amount of ginger grated
into broth.

Start modestly. “More” isn’t always better when your stomach is already cranky.

How to eat when your stomach is upset (without making it worse)

Go small and frequent

Large meals can overwhelm an irritated stomach. Instead, try mini-portions: a few crackers, half a banana, a small bowl
of rice, a mug of broth. Give yourself 20–30 minutes and see how you feel before adding more.

Hydration is the real secret weapon

If vomiting or diarrhea is involved, dehydration is often the bigger risk than “not eating enough for one day.”
Sip fluids regularly. Many people tolerate:
water, ice chips, broth, or oral rehydration solutions (ORS) and electrolyte drinksespecially if you’re losing a lot of
fluid.

A simple 24-hour “gentle menu” example

• Morning: crackers + ginger tea
• Midday: broth + a little white rice
• Afternoon: banana or applesauce
• Evening: mashed potatoes + plain chicken (small portion)
• As tolerated: oatmeal, toast, or yogurt (only if dairy sits well)

Foods and drinks to avoid while your stomach is upset

Even “healthy” foods can be a bad match during an upset stomach episode. Common triggers include:

• Fried, greasy, or very high-fat foods
• Spicy foods and heavy seasoning
• Alcohol and caffeine
• Very sugary foods/drinks (including some juices and sodas)
• Carbonated drinks if they worsen bloating or nausea
• Dairy (especially milk/ice cream) if you’re sensitivesome people temporarily tolerate it poorly after illness
• High-fiber foods (raw vegetables, beans, bran cereals) until symptoms improve

Real-Life Experiences: What People Commonly Notice (and what tends to help)

Upset stomachs are universal, but the “best” strategy often depends on which symptom is driving the misery. Here are a few
common patterns people reportand how the foods above fit into the real world.

Experience #1: “I’m nauseated, and the thought of food is offensive”

In the early nausea phaseespecially after vomitingmany people do best with a reset: small sips of fluid, then gentle
bites. This is where broth, crackers, and toast shine. They’re not exciting,
but they’re often tolerable, which is the whole point.

People also commonly find that ginger tea (or a ginger chew) is “quieting” for the stomachless like flipping
a magic switch and more like turning down the volume on queasiness. The key is pacing: one cracker at a time, a few sips
at a time. If you rush, your stomach may file a formal complaint.

Experience #2: “Diarrhea hit, and now I’m scared to eat anything”

When diarrhea is the main issue, fear of food is understandablebut not eating at all can make you feel weaker and more
miserable. Many people notice that white rice, bananas, and applesauce are
among the easiest starters. They’re bland, low-fiber, and often feel “binding” compared with greasy or sugary foods.

Another common experience is realizing that hydration is harder than eating. People will say, “I can nibble
crackers, but I can’t keep up with fluids.” In those cases, broth and oral rehydration or electrolyte drinks are often more
useful than forcing solid food. If you’re dizzy, peeing less, or your mouth feels dry all day, that’s a sign to take
hydration seriously.

Experience #3: “I’m hungry, but everything feels heavy”

As symptoms ease, many people feel hungry againbut their stomach still can’t handle a normal meal. This is where
“soft-comfort” foods like oatmeal and potatoes can help. They’re filling without being oily,
and they give you energy without demanding too much from digestion.

A frequent turning point is adding a little protein: a small amount of plain chicken or eggs.
People often describe this as the moment they feel less shaky and more “human.” The trick is keeping it boring on purpose:
plain, small portions, and no heavy sauces.

Experience #4: “I tried yogurt and it either helped… or betrayed me”

Yogurt is polarizing during stomach upset. Some people report it helps their gut feel more stable, especially if diarrhea
lingers after illness or antibiotics. Others notice dairy immediately worsens cramping or urgencyparticularly if they’re
lactose intolerant, or if their gut is temporarily sensitive after a stomach bug.

A common “middle path” is choosing a small serving of yogurt with live cultures, low sugar, and seeing how you do. If it
feels worse, you have your answer: pause dairy and revisit later (or choose lactose-free).

Experience #5: “The hardest part is knowing when to stop the bland diet”

Lots of people get stuck in bland-food limbo, worried that normal food will restart symptoms. A practical approach is
gradual expansion: once you can tolerate the basics, add one new gentle food at a time (a little protein, then a cooked
vegetable, then a normal meal). If your symptoms return, it doesn’t mean you “failed”it usually means your stomach needs
a little more time.

Bottom line: most “upset stomach” eating is less about a perfect plan and more about listening to your body, staying
hydrated, and choosing foods that are gentle enough to get you through the rough patch.

Conclusion

The best foods for an upset stomach are simple, bland, and easy to digest: bananas, rice, applesauce, toast, oatmeal,
crackers, broth, potatoes, plain proteins, yogurt (if tolerated), and ginger. Start small, hydrate steadily, and avoid
greasy, spicy, sugary, or high-fiber foods until your stomach settles. If symptoms are severe, persistent, or come with
dehydration or blood, don’t tough it outget medical advice.