What to Eat When You Have an Upset Stomach

Tummy troubles or a nasty bug can strike at any moment.

It’s uncomfortable enough dealing with bowel issues, but rushing to the nearest bathroom every few hours can be annoying.

Your first meal after an upset stomach is a tricky one because the last thing you want to do is eat something that can make it worse.

Most doctors will tell you the best treatment is to just wait for your symptoms to run their course, but luckily, there are a variety of foods, which may settle an upset stomach and help you feel better, faster.

Here are the 7 best foods for an upset stomach.


Bread is a common food that is used to treat an upset stomach. White wheat bread is considered a bland food that is easy to digest.

Whole wheat bread is more healthful than white bread but is high in fiber and can be difficult for some people to eat.

If a person has trouble digesting whole wheat toast, the first step is to try it plain without butter. For more flavor, choose fruit jam over creamy spreads, such as nut butter.


Eggs are easy to prepare and a common go-to for those suffering from an upset stomach for a reason.

Remember not to over-season your eggs if you are experiencing stomach issues, this will only worsen the issue.



Ginger has always been one of the most popular natural remedies for upset stomach and nausea.

Some people find ginger helpful and may even be enjoyed raw, cooked, soaked in hot water for tea or as a supplement, and is effective in all forms.

Ginger is used as a natural remedy for motion sickness or by women suffering from morning sickness.

When taken beforehand, it can help reduce the symptoms of nausea, which is often felt along with diarrhea.


Used for generations and still the number one option to soothe bellies.

They contain potassium, which you may need if you’re dehydrated from vomiting or diarrhea

Bananas also contain pectin, which can help to firm up your stool if you are experiencing diarrhoea.



When you’re feeling down, a bowl of plain oats can be really comforting.

Your body needs carbohydrates to function, so having some slow-releasing carbohydrates in your system will help you keep your strength up.

Make sure you stick to plain oats and with a little sprinkle of cinnamon. Cinnamon can help break up gas bubbles.

Dry crackers

Dry crackers are starchy, so they can help to absorb gastric acid and settle your stomach when it is upset.

Thanks to the salt found on Crackers, it can also help balance your electrolytes after vomiting. 

Sweet potatoes

With the combination of magnesium and potassium, they can help to calm a stomach that may be upset due to nerves or stress.

It can also help if you are feeling bloated or dealing with cramps.


There are many foods that can help relieve an upset stomach.

If you’re looking for another natural remedy for upset stomach, try to drink water or clear liquids. Unfortunately, headaches often come as a result of vomiting and nausea, often triggered by dehydration.

Herbs and spices like ginger, chamomile, mint and licorice have natural stomach-soothing properties, while fruits like papaya and green bananas can improve digestion.

It can be hard to eat and drink as normal but you do need something to keep your strength up. Most tend to stick with either a banana or a herbal tea with ginger and some toast when your stomach has been upside down for a while. Do what works for you!

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