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7 Best Foods to Help Settle an Upset Stomach

Discover the 7 best foods to settle an upset stomach naturally. From ginger tea to bananas, find relief for digestive discomfort.

Best foods for upset stomach

An upset stomach can be an uncomfortable and unpleasant experience. Whether it’s due to indigestion, food poisoning, or a stomach bug, finding relief is a top priority. While over-the-counter medications can help, natural remedies often prove to be just as effective, if not more so, in soothing digestive discomfort. In this article, we will explore seven of the best foods that can help settle an upset stomach, providing relief and promoting overall digestive wellness.

Understanding Upset Stomachs

An upset stomach, often referred to as indigestion or dyspepsia, is a common gastrointestinal problem that can cause discomfort and a range of symptoms. It’s essential to grasp the various factors that can lead to an upset stomach to effectively manage and alleviate this unpleasant condition.

What Causes an Upset Stomach?

  • Overeating: Consuming large meals or eating too quickly can overwhelm the stomach’s capacity to digest food properly. This can lead to feelings of fullness, bloating, and discomfort.
  • Spicy or Greasy Foods: Spicy and greasy dishes can irritate the lining of the stomach, leading to acid reflux, heartburn, and a sensation of burning in the chest.
  • Food Allergies: Allergic reactions to certain foods can cause stomach upset, along with other symptoms like hives, itching, or swelling.
  • Infections: Bacterial or viral infections, such as food poisoning, can trigger symptoms like nausea, vomiting, diarrhea, and abdominal pain.
  • Stress and Anxiety: Emotional stress and anxiety can have a direct impact on the digestive system, leading to stomach discomfort, cramps, and even diarrhea.
  • Medication Side Effects: Some medications, especially those that irritate the stomach lining, can lead to indigestion as a side effect.
  • Gastrointestinal Disorders: Chronic conditions like gastritis, irritable bowel syndrome (IBS), or gastroesophageal reflux disease (GERD) can contribute to recurrent upset stomachs.

Understanding the underlying cause of your upset stomach is crucial in determining the most effective remedies and preventive measures. By identifying the triggers and making suitable lifestyle and dietary adjustments, you can significantly reduce the frequency and severity of stomach discomfort.

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The Top 7 Foods for Soothing

Now that we have a better understanding of the causes, let’s explore the seven best foods to ease stomach discomfort:

Ginger Tea: A Natural Remedy for Digestive Woes

Ginger tea has been cherished for centuries across various cultures for its medicinal properties, particularly its ability to alleviate digestive issues. This soothing beverage offers a range of benefits for those grappling with stomach discomfort, indigestion, or nausea.

How Ginger Tea Helps

  • Reduces Inflammation: Ginger contains bioactive compounds with potent anti-inflammatory properties. These compounds can help calm and reduce inflammation in the gastrointestinal tract, easing stomach discomfort.
  • Soothes Nausea: Ginger is renowned for its anti-nausea properties. Whether it’s motion sickness, morning sickness during pregnancy, or nausea due to illness, a cup of ginger tea can provide relief.
  • Eases Indigestion: Ginger tea can promote the smooth flow of digestive juices, aiding in the digestion of food. It also helps to relax the muscles of the gastrointestinal tract, reducing the likelihood of indigestion.
  • Alleviates Gas and Bloating: The carminative properties of ginger can help expel excess gas from the digestive system, providing relief from bloating and discomfort.

How to Make Ginger Tea

Making ginger tea is a straightforward process:


  • Fresh ginger root (about 1-2 inches)
  • Water
  • Honey or lemon (optional for flavor)


  • Peel and thinly slice the ginger.
  • Boil 2 cups of water in a pot.
  • Add the ginger slices to the boiling water.
  • Reduce the heat and let it simmer for about 10-15 minutes.
  • Strain the tea into a cup.
  • If desired, add honey or lemon for extra flavor.

Tips for Consuming Ginger Tea

  • Start with a small cup (about 1 cup) to gauge its effect on your stomach.
  • You can adjust the strength of the tea by simmering the ginger for a shorter or longer time.
  • For added benefits, consider sipping ginger tea 20-30 minutes before meals to aid digestion.


While ginger tea is generally safe for most people, it’s essential to be mindful of potential interactions with medications. If you are pregnant, nursing, or have a medical condition, consult with a healthcare professional before incorporating ginger tea into your routine.

Incorporating ginger tea into your daily regimen can be a soothing and natural way to address digestive discomfort. Its pleasant taste and numerous health benefits make it a go-to choice for those looking to settle an upset stomach without relying on medication.

Plain Yogurt

Probiotics, found in yogurt, can restore the balance of good bacteria in the gut, aiding in digestion and reducing symptoms of an upset stomach.


Bananas are a great source of potassium, which can help replenish lost electrolytes due to vomiting or diarrhea. They are also gentle on the stomach and provide quick energy.


Oatmeal is a bland, easily digestible food that can help absorb excess stomach acid. It’s an excellent choice for those experiencing heartburn.


Mint has soothing properties that can help relax the stomach muscles and alleviate gas. Peppermint tea or chewing fresh mint leaves can be particularly effective.

Boiled Rice

Plain boiled rice is gentle on the stomach and can help bind stool in cases of diarrhea. It’s a staple in the BRAT diet (bananas, rice, applesauce, and toast) for digestive relief.

Chamomile Tea

Chamomile tea has anti-inflammatory and antioxidant properties. It can calm an upset stomach, reduce nausea, and promote relaxation.

Tips for Consumption

How to Incorporate These Foods

  • Ginger Tea: Steep fresh ginger slices in hot water for a soothing tea.
  • Plain Yogurt: Consume a small cup of plain yogurt with live cultures.
  • Bananas: Eat ripe bananas as a snack or blend them into a smoothie.
  • Oatmeal: Prepare plain oatmeal and top it with a teaspoon of honey for flavor.
  • Mint: Brew peppermint tea or chew fresh mint leaves.
  • Boiled Rice: Cook plain white rice and consume it with a little salt.
  • Chamomile Tea: Steep a chamomile tea bag in hot water for a calming drink.

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When your stomach is feeling uneasy, these seven foods can come to your rescue. They are not only gentle on the stomach but also packed with nutrients that aid in the digestive process. By incorporating these natural remedies into your diet, you can find relief from an upset stomach without relying on medications.

Remember, listening to your body is crucial. Choose the remedies that work best for you, and don’t hesitate to consult a healthcare professional if your symptoms persist or worsen.

By making informed dietary choices and understanding the triggers of upset stomachs, you can navigate digestive discomfort with confidence, ensuring a happier and healthier you.


1. Are these foods safe for children with upset stomachs?

Yes, these foods are generally safe for children and can provide relief from stomach discomfort. However, consult a pediatrician for specific recommendations.

2. How soon can I expect relief after consuming these foods?

The time it takes to experience relief can vary from person to person. In most cases, you should start feeling better within a few hours.

3. Can I combine these foods for better results?

Yes, you can combine some of these foods to create a soothing meal. For example, a bowl of oatmeal with sliced bananas and a hint of ginger can be both comforting and effective.

4. Should I avoid spicy foods altogether when my stomach is upset?

It’s generally a good idea to avoid spicy foods when you have an upset stomach, as they can exacerbate discomfort. Stick to bland, easily digestible options.

5. Are there any foods I should absolutely avoid when my stomach is upset?

Yes, you should avoid fried, fatty, and heavily processed foods, as well as caffeine and alcohol, as they can irritate the stomach further.