The 8 Best Foods to Eat if You Have an Upset Stomach

Whether you’re dealing with a virus, food poisoning, or morning sickness, having an upset stomach can create quite a conundrum when it comes to eating. There probably aren’t a lot of foods that sound appealing, but at the same time, not eating anything can often make the nausea worse. After all, your body still needs energy to recover from whatever you’re enduring, and food serves as important fuel to accomplish that.

Kim Shapira, RD, a celebrity dietitian, nutritional therapist, and author of This Is What You’re Really Hungry For, firstly notes that it’s not just about what you eat—how you eat can make a huge difference in reducing your stomach symptoms, too. For example, if you’re experiencing gas and bloating, she advises focusing on chewing your food more thoroughly and slowing down the rate at which you eat overall. It’s also best to opt for smaller, more frequent meals.

And according to Dana Zhao, MD, a gastroenterologist at Manhattan Gastroenterology, choosing what to eat with an upset stomach will often depend on what's causing your symptoms.

“However, there are common foods that can settle the stomach and prevent further irritation,” says Carlie Williams, RDN, LD, CPT at Factor. “Bland carbohydrates may help ease an upset stomach because they’re easier to digest. These foods require less work from the digestive system to pass through the gut. This is important to help the stomach continue to recover.” Shapira adds that high-fiber foods, which are usually great for your gut under normal circumstances, aren't the most ideal option when your stomach is upset because it's harder for your body to break them down during digestion.

So what foods should you actually be eating? We talked to our experts, and here's what they recommend adding to your plate when you have an upset stomach.

Sourdough toast

You’ve probably heard of the “BRAT diet”—an eating plan of easy-to-digest foods that has long been recommended for anyone experiencing nausea, vomiting, or indigestion. The acronym stands for bananas, rice, applesauce, and toast, but experts say some bread choices are better than others when your stomach is upset.

“Sourdough toast is great because it’s a fermented food that helps feed your microbiome,” says Shapira. Sourdough bread is also typically made with refined flour, making it gentler on your digestive system than whole-grain bread. Plain toast is the safest bet if your symptoms are severe, but experts also say you can try topping it with avocado, or a small amount of jam or honey. 

Bananas

“Bananas are easy to digest and provide a source of potassium, which can be lost from vomiting and diarrhea,” Dr. Zhao explains.

Potassium is an important electrolyte. When your body doesn’t have enough of it, it can’t balance your fluid levels properly. Shapira also points out that bananas contain pectin—a type of naturally occurring complex starch that can help bulk up your stool, which is useful if you’re experiencing diarrhea.

White rice

Another food that’s easy for your body to break down is plain white rice. “It provides an excellent source of carbohydrates for energy without irritating the stomach,” says Dr. Zhao.

As an added bonus, Shapira notes that when you cook white rice, it absorbs a lot of water. In fact, cooked white rice contains about 60 to 68 percent water, making it a great choice for rehydrating when you’ve been throwing up.¹

Ginger tea

Across the board, experts agree that ginger tea can be super soothing when your stomach isn’t feeling great. “Ginger has antiemetic properties that help alleviate nausea and vomiting,” says Dr. Zhao. The research agrees: A 2020 review published in Nutrients showed that consuming ginger is linked to a significant reduction in nausea and vomiting symptoms.²

Not a fan of ginger? According to Shapira, peppermint tea is also a great pick because it relaxes the stomach muscles, allowing food to pass through the digestive tract faster and more easily. Research also shows that peppermint can improve bile flow—and bile is essential for breaking down fats during digestion.³ Other studies add that peppermint oil can reduce stomach pain in children and improve pain, gas, and diarrhea in adults with irritable bowel syndrome (IBS).⁴,⁵ There is one caveat, however: Experts say you should avoid peppermint if your upset stomach symptoms stem from acid reflux.

Sweet potato

Shapira suggests trying steamed or mashed sweet potato when you have an upset stomach for several reasons. For one, sweet potatoes are a prime source of potassium, an electrolyte your body loses a lot of when you’re vomiting or have diarrhea. It's also worth mentioning that the fiber in sweet potatoes is soluble fiber, which is easier for your body to digest than insoluble fiber. Studies show that getting more soluble fiber can reduce certain GI symptoms, like stomach pain and diarrhea.⁶

The reason why Shapira recommends mashing is because this process breaks the sweet potato down a little so your body has less work to do. Removing the skin also makes sweet potato gentler on your digestive tract. However, you may want to skip the butter since fat can take more effort for your body to break down. Instead, stir in some sea salt or even cinnamon, as this can be helpful in treating indigestion.⁷

Low-fiber salted crackers

You can’t go wrong with crackers when your stomach is upset, says Williams. More specifically, she recommends skipping whole-grain or seasoned crackers in favor of plain, salted varieties like saltines or oyster crackers. These types of crackers are low in fiber and fat, so your body can digest them super easily. “In addition, the added salt can help replace electrolytes,” adds Williams.

Plain oatmeal

Oatmeal is another bland carbohydrate that’s high in soluble fiber to ease constipation, according to Williams. “It also contains prebiotics that may also support gut health,” she says. And prebiotics are important, as they feed the beneficial bacteria living within your GI tract.⁸ When it comes to toppings, consider keeping it simple with a little sliced banana or drizzle of honey to avoid upsetting your stomach further.

Vegetable broth

Liquids are a lot easier on your intestines than solid foods. But when water is hard to keep down, experts say broth can be soothing, and even has some added benefits for your upset stomach. “Vegetable broth provides hydration and electrolytes,” says Williams. “Just avoid broths with strong flavors or spices to prevent further irritation.”

Other ways to treat an upset stomach

While eating bland, easy-to-digest foods can certainly be helpful, there are other at-home treatments that may alleviate an upset stomach. Here are some remedies our experts recommend:

• Sip on mineral water, diluted juice, or sports drinks as they can help you stay hydrated and replace essential electrolytes⁹
• Apply a heating pad to your stomach to relieve cramping and abdominal pain¹⁰
• Consider over-the-counter medications, like Imodium (loperamide) for diarrhea, antacids for heartburn, or Pepto-Bismol (bismuth subsalicylate) for nausea—but make sure to ask your healthcare provider if these are safe for you
• Wear acupressure wristbands, as they can help reduce the severity of nausea and vomiting, especially if you're pregnant¹¹
• Try aromatherapy, as smelling essential oils like ginger, peppermint, and lavender can reduce nausea and vomiting¹²

When to see a healthcare provider

Finding foods you can stomach when you’re dealing with nausea, indigestion, or other GI symptoms can sometimes be a challenge—and frustrating, to say the least. Experts agree it’s still important to eat small meals whenever you can, and some of the safest choices are bland, easy-to-digest carbohydrates. 

Most of the time, an upset stomach will go away on its own, and you can use at-home remedies to manage your symptoms in the meantime. However, Dr. Zhao says if you experience any of the following, it’s time to contact your healthcare provider:

• Blood in your stool
• Unintentional weight loss
• Vomiting that has lasted for longer than 24 hours
• Severe abdominal pain
• Fever
• Painful bowel movements, or fewer than three bowel movements per week

Your healthcare provider will be able to rule out any underlying gastrointestinal conditions, make a diagnosis, and recommend more effective treatments to help you get back on your feet and feel better soon.