Dealing with an upset stomach can be one of the most uncomfortable experiences. The nausea, cramps, and constant uncertainty about when your stomach will settle can leave you feeling helpless. It becomes even trickier when caring for a child, who might not be able to articulate exactly what they’re feeling. However, there are ways to ease the discomfort and speed up recovery. The right foods and drinks can make all the difference.

In this post, we will explore the best foods and drinks that can help calm an upset stomach, allowing you to start feeling better quickly.

1. Water and Clear Liquids

The first step in dealing with an upset stomach is staying hydrated. When your stomach is upset, you may not be able to keep solid food down, so it’s best to start with liquids. Water is your go-to option, and it’s important to sip slowly, especially if you’re feeling nauseous. If you’re able to tolerate water, try introducing clear broths, coconut water, or sports drinks with low sugar to help replenish lost electrolytes. This is especially important if you’re experiencing diarrhea or vomiting, as dehydration can make things worse.

Chamomile Tea: A special mention goes to chamomile tea, known for its soothing properties. It’s been used for centuries to ease digestive issues like nausea and vomiting, thanks to its anti-inflammatory and antispasmodic properties. Sipping chamomile tea can help calm the digestive tract and reduce discomfort.

2. Bananas

Bananas are gentle on the stomach and packed with nutrients that help ease digestive distress. The potassium in bananas is essential for replenishing electrolytes lost through vomiting or diarrhea, preventing muscle cramps. Additionally, bananas contain resistant starch (especially in unripe bananas), which helps firm up stools and alleviate diarrhea. Pectin, another fiber in bananas, helps bind stools and ease digestion.

3. Bland Carbohydrates: White Toast, Rice, or Crackers

When your stomach is upset, bland carbs like plain white toast, rice, and saltine crackers are easy to digest and provide a bit of energy without overwhelming the digestive system. These carbs don’t provide many nutrients, so you should gradually introduce more nutrient-dense foods like bananas or applesauce as you begin to feel better. Avoid whole grains for now, as they may be more challenging to digest during an upset stomach.

4. Applesauce

Unsweetened applesauce is another excellent option when you have an upset stomach. It’s light on the digestive system and provides a gentle way to reintroduce nutrients after sticking to clear liquids. Applesauce is also part of the BRAT diet (bananas, rice, applesauce, and toast), a well-known remedy for an upset stomach. However, while these foods are easy to digest, they lack the full spectrum of nutrients, so they should be part of a gradual reintroduction of a balanced diet.

5. Ginger

Ginger has long been used as a natural remedy for nausea and digestive issues. It contains compounds called gingerols that have anti-inflammatory properties and help relax the digestive muscles. Ginger can also reduce nausea by interacting with serotonin receptors in the gut and promoting digestive enzymes that help with the breakdown of food. You can consume ginger in many forms, such as fresh ginger, ginger tea, or supplements. Avoid ginger ale, as most commercial versions contain little to no real ginger and are loaded with sugar, which can worsen bloating.

6. Papaya

Papaya is not only delicious but also highly beneficial for digestion. It’s rich in water and fiber, both of which help regulate digestion and prevent constipation. Additionally, papaya contains an enzyme called papain, which helps break down proteins and soothe the stomach lining. This makes it a great option once you’re able to tolerate light foods like bananas and toast.

7. Flaxseed

Flaxseeds are packed with soluble fiber, which can help ease constipation and promote digestive health. They are particularly effective when used regularly, though they’re not a quick fix for an upset stomach. Ground flaxseed is the best option, as whole seeds can pass through the digestive system undigested. You can add ground flaxseed to smoothies, oatmeal, or baked goods for a digestive boost.

8. Licorice (Licorice Root)

Licorice root has natural anti-inflammatory properties and can help soothe an upset stomach, especially in cases of food poisoning, heartburn, or stomach ulcers. However, licorice candy won’t have the same effect, as the sugar can worsen your condition. Licorice root is typically consumed as a tea or supplement and can help repair the stomach lining, reducing discomfort. For long-term use, consider deglycyrrhizinated licorice (DGL), a safer option for regular consumption.

9. Peppermint Tea or Peppermint Oil

Peppermint is widely known for its ability to relieve nausea and digestive discomfort. It works by relaxing the muscles of the digestive tract, which can help alleviate cramps and gas. Studies have shown that peppermint oil, especially when inhaled, can ease nausea. Peppermint tea is also a good option, though it’s not recommended for those with acid reflux, as it can relax the valve between the stomach and esophagus, potentially worsening reflux symptoms.

10. Aloe Vera

Aloe vera has anti-inflammatory properties and contains enzymes that aid in digestion. While there’s limited scientific evidence to support aloe’s effectiveness for treating an upset stomach, it may help soothe irritation in the digestive tract. However, aloe vera juice can cause side effects, including diarrhea, and should be avoided by pregnant women or those on diabetes medication. For occasional use, aloe may offer mild relief, but other remedies should be prioritized.

When to See a Doctor

While an upset stomach is often a temporary discomfort caused by poor food choices, gas, or a mild infection, there are times when medical intervention is necessary. Seek medical attention if you experience:

• Severe or persistent vomiting
• Vomit that contains blood
• A complete loss of appetite
• Unexplained weight loss
• Changes in bowel movements (such as blood in stool)
• Difficulty swallowing

If in doubt, don’t hesitate to reach out to a healthcare professional.

Conclusion

Managing an upset stomach can be challenging, but choosing the right foods and drinks can help you recover more quickly. Start with clear liquids, then move on to gentle, easy-to-digest foods like bananas, rice, and applesauce. Once your stomach can tolerate these, add in nutrient-rich options like ginger, papaya, and flaxseed. Always listen to your body and consult a healthcare provider if symptoms persist or worsen. With the right care, your stomach should be feeling better in no time.