An upset stomach can put a serious damper on your day. Whether it’s nausea, bloating, or just that uneasy feeling, you need meals that are gentle, easy to digest, and actually taste good.
Lucky for you, I’ve got some of the best tried-and-true recipes that will soothe your stomach without sacrificing flavor.
These popular, high-search-volume recipes are packed with gut-friendly ingredients that will have you feeling better in no time.
1. Classic Chicken and Rice Soup
Nothing beats a warm bowl of chicken and rice soup when your stomach needs a reset.
The broth is hydrating and easy on digestion, while the rice provides a mild, filling base. Simply simmer shredded chicken, rice, and a touch of salt until everything is tender.
The result? A cozy, soothing meal that’s as comforting as a hug in a bowl.
2. Ginger Tea with Honey
When nausea strikes, ginger is your best friend. A hot cup of ginger tea with a drizzle of honey can work wonders on an unsettled stomach.
Simply steep fresh ginger slices in hot water for a few minutes, then add honey for a hint of sweetness. The warmth calms bloating, and the ginger helps ease discomfort. It’s simple, but trust me—this one works!
3. Banana Oatmeal
Looking for something filling but easy on digestion? Oatmeal with bananas is a go-to! Cook rolled oats with water or almond milk, then top with mashed banana and a sprinkle of cinnamon.
Bananas are rich in potassium and pectin, both of which aid digestion and keep things running smoothly.
Bonus: it tastes like dessert but keeps your stomach happy!
4. Plain Mashed Potatoes
Who knew mashed potatoes could be a stomach-friendly powerhouse?
Skip the heavy butter and cream—just boil peeled potatoes until soft, then mash with a little broth or water. They’re bland but nourishing, giving your stomach a much-needed break.
Plus, they pair well with other gentle foods like boiled chicken or steamed veggies.
5. Toast with Almond Butter
If your stomach can handle a little fiber and protein, try plain toast with almond butter.
Opt for white or lightly toasted whole-wheat bread, and spread a thin layer of unsweetened almond butter on top. It’s light, satisfying, and packed with healthy fats that won’t upset your stomach.
6. Greek Yogurt with Honey
Dairy can be tricky, but Greek yogurt is a probiotic powerhouse that supports gut health. Choose plain, unsweetened Greek yogurt, and add a drizzle of honey for a natural touch of sweetness.
It’s cooling, easy to digest, and packed with good bacteria to help your stomach recover.
7. Simple Scrambled Eggs
Eggs are a great source of protein without being too heavy. Lightly scramble two eggs in a non-stick pan with a dash of water (skip the oil or butter to keep it gentle).
They’re soft, easy to eat, and packed with nutrients—perfect for an uneasy stomach.
8. Baked Apples with Cinnamon
If you’re craving something sweet but don’t want to upset your stomach, baked apples are the way to go. Slice an apple, sprinkle with cinnamon, and bake until soft.
The result? A naturally sweet, warm treat that’s easy to digest and full of gut-friendly fiber.
9. Steamed Carrots and Zucchini
For a light veggie option, steamed carrots and zucchini are your best bet. Both are low in fiber, easy on digestion, and packed with vitamins.
Simply steam them until soft, then enjoy plain or with a pinch of salt.
10. Herbal Chamomile Tea
Chamomile tea is a natural stomach soother. Brew a cup before bed or anytime your stomach feels uneasy.
It’s calming, gentle, and helps relax digestive muscles, making it a must-have for bloating and discomfort.
Conclusion
An upset stomach doesn’t mean you have to skip meals—you just need the right foods. These gentle, comforting recipes are easy to digest, packed with soothing ingredients, and actually taste good.
So next time your stomach starts acting up, try one of these meals and give your gut a little TLC.