16 Foods to Soothe an Upset Stomach


16 Foods to Soothe an Upset Stomach

You cannot eat if you are sick or have symptoms such as diarrhea or nausea. However, eating or drinking something can sometimes make it easier. If you're wondering what to eat when you have an upset stomach, bananas, rice, coconut water, and gelatin are good options.

The Foods to Soothe an Upset Stomach are; Bananas, White Rice, Applesauce, Toast, Creamy Peanut Butter, Crackers, Ginger, Broth, Coconut Water, Tea, Potatoes, Certain Lean Proteins, Pudding or Gelatin, Hot Cereals, Popsicles, Bland Vegetables etc.

Your body needs proper hydration and nutrition to recover. Diarrhea and vomiting can lead to dehydration and make you feel weak because you haven't consumed enough calories.


Here are the 16 Foods to Soothe an Upset Stomach

16 Foods to Soothe an Upset Stomach

• Bananas

Bananas are rich in potassium.  Gastrointestinal symptoms such as nausea and vomiting can lead to loss of fluids and electrolytes such as potassium and sodium. 

Electrolytes are essential minerals that your body needs to maintain normal cellular function. When you're sick, it's important to choose foods rich in electrolytes.

Fruits are also part of the BRAT diet, which means bananas, rice, apples and toast. All of these foods are easy to digest and can help you eat less when you have an upset stomach. Bananas are also more versatile and part of a bland diet that includes foods low in fat and fiber and easy to prepare.


• White Rice

If you have gastrointestinal problems, refined grains such as white rice are a better choice than whole grains. This is because they have less fiber and are easier on the digestive tract, helping them to heal more effectively. 

In addition, white rice strengthens the stool and reduces diarrhea. Wild, brown or black rice is generally recommended for your health and mood, but can be difficult to digest, especially if you have an upset stomach.


• Applesauce

Applesauce, another staple of the BRAT diet, is easier to digest than raw apples because the apples are cooked and the skin removed. 

In addition, applesauce contains less fiber than raw apples, which puts less pressure on the stomach and helps reduce diarrhea. The peel of a medium fresh apple contains 4.37 grams of fiber, compared to 1.24 grams of fiber in a cup of unsweetened apples.


• Toast

Toast, another BRAT diet food, can be a safe choice if you have an upset stomach.  Toasting bread turns it brown in a process called the Maillard reaction, improving the taste, smell and texture of the toast. It makes toast tastier, especially when you're not feeling well.

Eat regular toast and avoid wheat bread, which contains fiber. You can also choose a mild formula to avoid digestive problems.


• Creamy Peanut Butter

Speaking of toast, try creamy peanut butter as a neutral topping. This is another good source of potassium. Peanut butter can be high in fiber when eaten in large amounts, so limit it to one tablespoon.


• Biscuits

Like toast, crackers are a salty source of stomach-calming carbohydrates. Crackers made from refined white flour or other low-fiber ingredients are soft and easy to digest, making them a smart choice if you have an upset stomach. Eating crackers can also help replace sodium lost through sweat, vomiting, or diarrhea.


• Ginger

Ginger products, such as ginger tea and ginger tea concentrate, are sometimes used to combat morning sickness. 10 Add fresh, finely chopped ginger to tea and plain water, or use chopped ginger to make refreshing ice cubes and soothing


• Broth

There's a reason people crave soup when they're feeling down. Broths like chicken broth or bone broth are rich in electrolytes like sodium, potassium, and calcium. If you have vomiting or diarrhea, soup can help replenish fluids and minerals.


• Coconut Water

If vomiting or diarrhea occurs, coconut water can be an effective way to replace lost fluids and calcium, magnesium, potassium and sodium. Coconut water is sometimes used as a rehydration solution in children with diarrhea caused by gastroenteritis and cholera.


• Tea

Another option to soothe the stomach is tea. The drink is an option for a milder and cleaner diet. A clean diet consists of clear liquids at room temperature and foods you can eat when you have an upset stomach.


• Potatoes

Another food that is good for the stomach is potatoes. Like bananas, potatoes are also part of a soft diet. They also contain a lot of potassium. A small white potato (about 92 g) contains 374 mg of potassium. If you want to eat potatoes to calm your stomach, eat them plain, without additives.


• Certain Lean Proteins

Some protein options are part of a soft diet. You can choose smaller portion options such as chicken, white fish and shellfish. Bake, roast, steam or keep clean.


• Pudding or Gelatin

Pudding and gelatin are bland foods that are included in the heartburn diet list. Since it does not contain fiber, it is also easy to digest.


• Hot Cereals

Another food that can ease your stomach is warm cereal. However, limit your consumption of these foods. Some hot whole grain cereals contain as much as 564 mg of sodium per cup. This is almost a quarter of the recommended daily limit of 2,300 mg for adults.


• Popsicles

If you're looking for something to eat when your stomach hurts, try popsicles or popsicles. Researchers have found that popsicles effectively reduce nausea and vomiting in patients after surgery.

Powders are listed as an option for a smooth, clear liquid diet. When deciding which frozen snacks to eat, choose ones without fruit, pulp or yogurt.


• Soft vegetables

Some vegetables like beets, carrots and spinach are good for stomach problems. When consuming these vegetables, please cook them and do not eat them raw. Cooked food is easily digested.


Foods to Avoid

While some foods and drinks can make you feel better and help you recover faster from an upset stomach, others can have the opposite effect and make your symptoms worse.

These dishes include:

• A lot of wings like dried fruits, high performance relationships and sauces

• Acid fruits such as orange, lemons and lemons

• Fermented foods like the sauce

• fibers such as raw vegetables and complete cereals

• More fatty foods such as fried and ice cream

• nuts and seeds

• oil meat as a safe

• Vegetables that can cause the advantage of gases such as cabbage, floral cabbage and onion


Final Thought

Banana, white rice, fried bread, biscuits and drinks, such as snacks and soups, helps restore complaints on the digestive system and refine complaints from the digestive system. It is better to avoid food and drinks and may aggravate the symptoms. 

Once you feel better, you can slowly reintroduce food, starting with small amounts of soft, easily digestible foods. If the diarrhea or vomiting is severe and you cannot eat or drink food, call your health care provider.


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