You’re in the right place if your stomach feels off. These 25 gentle recipes are simple, soothing, and made to calm nausea and digestion. Each recipe uses mild flavors, easy techniques, and common ingredients you can trust. You’ll find broths, porridges, light bakes, and drinks—recipes you can make without fuss.
Try one or a few, adjust to taste, and listen to your body as you eat. These are gentle options, not medical advice.
25 Gentle Recipes For Upset Stomach And Nausea That Actually Help
These recipes are simple to follow and kind to your digestive system, with mild flavors, easy steps, and everyday tools. Pick what sounds comforting and start small.
1. Plain Chicken Broth
A clear, savory broth that hydrates and soothes. It’s light, warm, and easy to sip when solids feel heavy. The flavor is gentle but nourishing.
Ingredients
- 1 small chicken carcass or 2 bone-in chicken thighs
- 8 cups water
- 1 small carrot, halved
- 1 celery stalk, halved
- 1 small onion, quartered
- 1 bay leaf
- 1/2 teaspoon sea salt (adjust)
Step-by-Step Instructions
- Prepare Ingredients: Rinse the chicken and chop vegetables roughly.
- Simmer: Put everything in a large pot, cover with 8 cups water, bring to a gentle boil, then reduce to low. Simmer 45–60 minutes, skimming foam.
- Strain and Serve: Strain into a bowl, taste for salt, and serve warm. Cool leftovers and refrigerate.
2. Simple Ginger Tea
Warm, slightly spicy ginger tea eases nausea and calms the stomach. It’s bright, lightly sweet, and easy to sip slowly.
Ingredients
- 1-inch fresh ginger, thinly sliced
- 2 cups water
- 1 teaspoon honey or maple syrup (optional)
- 1 teaspoon lemon juice (optional)
Step-by-Step Instructions
- Boil Water: Bring 2 cups water to a boil in a small pot or electric kettle.
- Steep Ginger: Add ginger slices, lower heat, and simmer 5–10 minutes depending on strength.
- Strain and Flavor: Strain into a mug, add honey or lemon if desired, and sip warm.
3. Banana Oat Mash
Soft, slightly sweet, and easy to digest. This mash mixes banana and oats for gentle fiber and potassium—ideal when you need something bland but filling.
Ingredients
- 1 ripe banana
- 1/3 cup quick oats
- 1/2 cup water or milk (dairy or plant)
- Pinch of cinnamon (optional)
Step-by-Step Instructions
- Cook Oats: In a small saucepan, bring water or milk to a simmer, add oats, and cook 1–2 minutes until soft.
- Mash Banana: Mash banana in a bowl with a fork.
- Combine and Serve: Stir cooked oats into banana, add cinnamon if liked, and serve slightly warm.
4. Plain White Rice Congee
Rice congee is soothing and very mild. It hydrates and gives energy without irritating the stomach. Texture is smooth and porridge-like.
Ingredients
- 1/2 cup jasmine rice, rinsed
- 5 cups water or low-sodium broth
- Pinch of salt
- Optional: a few slices of ginger
Step-by-Step Instructions
- Rinse Rice: Rinse rice until water runs clear.
- Cook Slowly: Combine rice and water in a pot, bring to a boil, then simmer low, stirring occasionally, 40–50 minutes until porridge-thick.
- Season Lightly: Add a pinch of salt or mild broth; top with a ginger slice if desired. Serve warm.
5. Toasted Plain Toast
Simple dry toast is a classic when nausea is present. It’s bland, easy to nibble, and can help settle your stomach before larger meals.
Ingredients
- 1–2 slices plain white or sourdough bread
- Small pat of unsalted butter or olive oil (optional)
Step-by-Step Instructions
- Toast: Toast bread to light golden brown using toaster or oven.
- Lightly Butter: If tolerated, spread a thin layer of butter or olive oil.
- Cool and Eat Slowly: Let cool briefly and eat small bites.
6. Baked Apple Slices
Soft baked apples are sweet and gentle, with a light cinnamon aroma. They’re easy to digest and comforting for queasy stomachs.
Ingredients
- 1 apple, peeled, cored, sliced
- 1 teaspoon honey or maple (optional)
- 1/4 teaspoon cinnamon
- Tiny splash water
Step-by-Step Instructions
- Preheat Oven: Heat oven to 350°F (175°C).
- Arrange Apples: Place slices in a small baking dish, sprinkle cinnamon and honey, add a splash of water.
- Bake: Bake 15–20 minutes until tender. Let cool and serve warm.
7. Carrot-Ginger Soup (Pureed)
A silky, mildly spiced soup with sweet carrot and soothing ginger. Pureeing makes it gentle to swallow and digest.
Ingredients
- 1 pound carrots, peeled and chopped
- 1 small potato, peeled and chopped (for creaminess)
- 1 teaspoon grated fresh ginger
- 3 cups low-sodium broth or water
- 1 tablespoon olive oil
- Salt to taste
Step-by-Step Instructions
- Sauté Veggies: Heat oil in a pot over medium, add carrots and potato, sauté 3 minutes.
- Add Broth and Simmer: Add broth and ginger, bring to boil, then simmer 20–25 minutes until tender.
- Blend Smooth: Puree with an immersion blender or in batches in a blender until silky. Rewarm gently and serve.
8. Plain Yogurt With Honey (If Tolerated)
Mild, cool, and probiotic-rich yogurt can help some people feel better. Use plain yogurt and a tiny drizzle of honey for comfort.
Ingredients
- 1/2 cup plain Greek or regular yogurt
- 1 teaspoon honey (optional)
- Few sliced banana pieces (optional)
Step-by-Step Instructions
- Scoop Yogurt: Spoon yogurt into a small bowl.
- Add Honey Lightly: Drizzle a small amount of honey and gently fold in banana if using.
- Serve Cool: Eat slowly. Stop if dairy increases nausea.
9. Saltine Cracker Soup (Broth and Crackers)
This is a classic, easy-on-the-stomach combo. Crackers ground into warm broth create a soft, easy-to-digest meal that soothes nausea.
Ingredients
- 1 cup low-sodium chicken or vegetable broth
- 2–3 plain saltine crackers
- Pinch of salt
Step-by-Step Instructions
- Warm Broth: Heat broth gently in a small saucepan until steaming.
- Add Crackers: Break crackers into the broth and let sit 1–2 minutes to soften.
- Stir and Sip: Stir gently and sip warm.
10. Poached Pear
Tender poached pear is light, naturally sweet, and very gentle. The soft texture is easy on digestion and smells comforting.
Ingredients
- 1 pear, peeled and cored
- 1 cup water
- 1 tablespoon honey or sugar
- 1/2 teaspoon vanilla (optional)
Step-by-Step Instructions
- Make Syrup: Combine water and honey in a small pot, bring to a simmer.
- Poach Pear: Add pear, simmer gently 8–12 minutes until tender.
- Cool and Serve: Remove pear, let cool slightly, and serve with a little syrup.
11. Ginger Rice Balls
Soft rice balls flavored with a hint of ginger are easy to nibble and comforting. The ginger helps with nausea without overwhelming flavor.
Ingredients
- 1 cup cooked white rice (slightly sticky)
- 1/2 teaspoon grated fresh ginger
- Pinch of salt
- Small drizzle of sesame oil (optional)
Step-by-Step Instructions
- Warm Rice: Warm cooked rice slightly in microwave or on stovetop.
- Mix Flavor: Stir in ginger, salt, and sesame oil.
- Form Balls: Wet hands and shape into small 1-inch balls. Serve warm or room temp.
12. Chamomile Lemon Tea
Chamomile tea is calming for both nerves and stomach. A squeeze of lemon adds brightness without being harsh.
Ingredients
- 1 chamomile tea bag or 1 tablespoon dried chamomile
- 1 cup hot water
- 1 teaspoon lemon juice (optional)
- Honey to taste (optional)
Step-by-Step Instructions
- Steep Tea: Pour hot water over chamomile and steep 5 minutes.
- Strain and Flavor: Remove tea bag or strain, add lemon and honey if using.
- Sip Slowly: Serve warm; sip slowly to soothe nausea.
13. Steamed Sweet Potato
Soft steamed sweet potato is mildly sweet and gentle on the stomach. It provides easy carbs and comfort without strong spices.
Ingredients
- 1 medium sweet potato
- Small pat of butter or olive oil (optional)
- Pinch of salt
Step-by-Step Instructions
- Steam: Peel and cube the sweet potato. Steam over boiling water 12–15 minutes until tender.
- Mash Lightly: Mash slightly with fork and add butter or oil if desired.
- Cool and Eat Slowly: Serve warm, allow to cool slightly.
14. Plain Boiled Egg
A plain boiled egg gives protein in an easy-to-eat form. Soft yolk can be gentle while providing nutrients you might need.
Ingredients
- 1 large egg
- Pinch of salt (optional)
Step-by-Step Instructions
- Boil Water: Bring a small pot of water to a gentle boil.
- Cook Egg: Lower egg into water and boil 6–7 minutes for soft-boiled, or 9–10 minutes for hard.
- Cool and Peel: Place in cool water, peel, and eat plain or with a pinch of salt.
15. Plain Mashed Potato
Silky mashed potatoes without heavy butter or cream are filling and bland enough to not upset a sensitive stomach.
Ingredients
- 2 medium potatoes, peeled and chopped
- 1/4 cup warm water or milk
- Pinch of salt
Step-by-Step Instructions
- Boil Potatoes: Boil potatoes in salted water 12–15 minutes until fork-tender.
- Mash: Drain, return to pot, mash while adding warm water or milk until smooth.
- Serve Warm: Keep simple and serve warm.
16. Oatwater (Starchy Oat Drink)
Oatwater is a soothing, mild starchy drink. It’s hydrating, easy to digest, and can help settle an uneasy stomach.
Ingredients
- 1/4 cup rolled oats
- 1 cup warm water
- Pinch of salt
- Small drizzle of honey (optional)
Step-by-Step Instructions
- Soak and Stir: Mix oats and warm water, stir for 1 minute, then let sit 10 minutes.
- Strain: Strain through fine mesh or cheesecloth into a cup.
- Flavor and Serve: Add a pinch of salt or tiny honey drizzle if desired. Drink slowly.
17. Clear Ginger-Lemongrass Broth
A light broth with lemongrass and ginger gives a bright, soothing aroma. It’s refreshing and gentle for queasy moments.
Ingredients
- 3 cups water
- 1 small lemongrass stalk, smashed
- 1 teaspoon sliced ginger
- Pinch of salt
Step-by-Step Instructions
- Simmer Aromatics: Combine water, lemongrass, and ginger in a pot, bring to a simmer.
- Gentle Cook: Simmer 10–12 minutes to infuse flavors.
- Strain and Sip: Strain, season lightly, and sip warm.
18. Rice and Banana Smoothie
A mild smoothie combining cooked rice and banana creates a bland, filling drink. It’s good when chewing is difficult.
Ingredients
- 1/2 cup cooked white rice, cooled
- 1 ripe banana
- 3/4 cup water or milk
- 1/2 teaspoon honey (optional)
Step-by-Step Instructions
- Blend: Put rice, banana, and liquid in blender and blend until smooth.
- Adjust Texture: Add more liquid for thinner consistency.
- Serve Cool: Pour into a glass and sip slowly.
19. Mild Turmeric Milk (Golden Milk) — Dairy-Free Option
A warm, slightly spiced milk with turmeric can soothe inflammation gently. Use a dairy-free milk if dairy upsets you.
Ingredients
- 1 cup almond or oat milk
- 1/4 teaspoon ground turmeric
- Pinch of black pepper
- 1/2 teaspoon honey (optional)
Step-by-Step Instructions
- Warm Milk: Gently heat milk in a small saucepan until steaming, not boiling.
- Whisk in Spices: Whisk in turmeric, pepper, and honey until blended.
- Serve Warm: Pour into a mug and sip slowly.
20. Steamed Zucchini Ribbons
Light, steamed zucchini is watery, mild, and easy on the stomach. The ribbons are soft and pleasant to eat.
Ingredients
- 1 medium zucchini, sliced thin into ribbons
- 1 teaspoon olive oil
- Pinch of salt
Step-by-Step Instructions
- Steam: Steam zucchini ribbons 3–5 minutes until tender.
- Dress Lightly: Toss with olive oil and salt.
- Serve Warm or Cool: Eat gently in small bites.
21. Mild Miso Soup (Light)
A light miso soup with soft tofu and wakame can be nourishing and very mild. Use low-sodium miso and a small amount to keep flavors gentle.
Ingredients
- 2 cups dashi or low-sodium broth
- 1 tablespoon white miso paste
- 1/4 cup soft tofu, cubed
- Small pinch wakame seaweed (rehydrated)
- Thinly sliced scallion (optional)
Step-by-Step Instructions
- Warm Broth: Heat broth to warm, not boiling.
- Dissolve Miso: Scoop miso into a small bowl, add a little warm broth, whisk until smooth, then stir back into pot.
- Add Tofu: Add tofu and wakame, warm 1–2 minutes, garnish with scallion, and serve.
22. Apple Sauce (Homemade)
Homemade applesauce is soft, slightly sweet, and easy to digest. It’s gentle and hydrating for upset stomachs.
Ingredients
- 2 apples, peeled, cored, chopped
- 1/4 cup water
- 1/2 teaspoon lemon juice (optional)
- Pinch cinnamon (optional)
Step-by-Step Instructions
- Simmer Apples: Combine apples and water in a small pot, simmer 10–12 minutes until very soft.
- Mash: Mash with a fork or blend for smoother texture.
- Cool and Serve: Add lemon or cinnamon if desired and serve cool or room temp.
23. Lemon-Ginger Popsicle (Clear)
A cold, mild lemon-ginger popsicle can calm nausea for some people. It offers small sips of flavor and gentle cooling.
Ingredients
- 1 cup water
- 1 tablespoon lemon juice
- 1 teaspoon grated ginger
- 1-2 teaspoons honey (optional)
Step-by-Step Instructions
- Mix: Stir water, lemon, ginger, and honey until combined.
- Freeze: Pour into popsicle molds and freeze at least 4 hours.
- Serve: Let sit 1 minute before removing and eat slowly.
24. Plain Millet Porridge
Millet porridge is gluten-free, bland, and cozy. It’s lightly textured and easy on digestion, perfect for queasy mornings.
Ingredients
- 1/3 cup millet
- 1 1/2 cups water
- Pinch of salt
- 1/2 mashed banana or spoon of honey (optional)
Step-by-Step Instructions
- Rinse Millet: Rinse millet briefly under cold water.
- Cook: Combine millet and water in a pot, bring to boil, then simmer 15–20 minutes until soft, stirring occasionally.
- Serve Warm: Add mashed banana or honey if desired and serve warm.
25. Coconut Water Ice Cubes
Coconut water is hydrating and mild. Freezing into cubes lets you sip small, cool amounts that may be easier to keep down.
Ingredients
- 1 cup plain coconut water
Step-by-Step Instructions
- Pour: Pour coconut water into ice cube tray.
- Freeze: Freeze at least 4 hours.
- Use: Add a few cubes to a glass and let melt slightly before sipping.
Final Thoughts
Try the recipes that feel best for your level of nausea. Start with liquids and bland solids, and move slowly as your appetite returns. Adjust ingredients and textures to what your body tolerates.
Keep a few go-to recipes handy for future rough days. Small, soothing meals can make a big difference—take it slow and be gentle with yourself.
