20 Soothing Recipes For Upset Stomach Kids They Will Easily Eat

You want simple, comforting foods that calm a sore tummy and still feel kid-friendly. These 20 recipes focus on bland, lightly flavored meals that are easy to digest and easy to make. They use common ingredients and little fuss so you can soothe your child without stress. Try a few and see which textures your child prefers — purees, gentle soups, or soft baked bites.

These ideas are gentle, kid-tested, and quick to prepare. Pick one based on what your child will tolerate and what you have on hand.

20 Soothing Recipes For Upset Stomach Kids They Will Easily Eat

Try these small-bite, low-fat, low-spice recipes that calm the stomach. Each recipe is gentle, simple, and uses pantry-friendly ingredients you likely already have.

1. Banana Rice Porridge

This warm, creamy porridge is smooth and easy on little tummies. The banana adds gentle sweetness and potassium while the rice keeps it bland and soothing.

Ingredients

• 1/2 cup cooked white rice
• 1 cup low-sodium chicken or vegetable broth (or water)
• 1 ripe banana, mashed
• 1/4 tsp ground cinnamon (optional)

Step-by-Step Instructions

1. Combine Rice and Liquid: In a small saucepan, add cooked rice and 1 cup broth.
2. Simmer: Bring to a low simmer over medium-low heat for 5–8 minutes, stirring, until mixture loosens and becomes creamy.
3. Mash In Banana: Turn off heat. Stir in mashed banana and cinnamon.
4. Cool And Serve: Let cool to lukewarm before serving. Use a fork to test texture for your child.

2. Simple Applesauce

Homemade applesauce is sweet, smooth, and easy to digest. You control the sugar and texture, making it ideal for a tender tummy.

Ingredients

• 3 medium apples (Gala or Fuji), peeled, cored, diced
• 1/2 cup water
• 1 tsp lemon juice
• Pinch cinnamon (optional)

Step-by-Step Instructions

1. Combine Apples: Put diced apples and water in a small saucepan. Add lemon juice.
2. Cook: Cover and simmer over low heat for 12–15 minutes until apples are soft.
3. Mash Or Blend: Mash gently with a fork or pulse with an immersion blender until smooth.
4. Cool And Serve: Cool to warm, then serve a small portion.

3. Plain Oatmeal With Banana

Warm, soft oatmeal soothes the stomach and provides mild fiber. Banana adds sweetness and potassium without harshness.

Ingredients

• 1/2 cup quick oats
• 1 cup water or low-fat milk
• 1/2 banana, sliced
• 1/4 tsp vanilla extract (optional)

Step-by-Step Instructions

1. Cook Oats: Combine oats and water in a small saucepan. Bring to a simmer over medium heat.
2. Stir And Thicken: Stir frequently for 3–4 minutes until creamy.
3. Add Banana: Remove from heat, stir in sliced banana and vanilla.
4. Cool Slightly: Serve lukewarm to avoid upsetting sensitive mouths.

4. Mild Chicken And Rice Soup

A clear, mild chicken soup with tender rice is hydrating and comforting. Use low-sodium broth and small pieces for easy chewing.

Ingredients

• 2 cups low-sodium chicken broth
• 1/4 cup cooked white rice
• 1/4 cup shredded cooked chicken breast
• Pinch of salt

Step-by-Step Instructions

1. Warm Broth: Heat broth in a small pot over medium heat until steaming.
2. Add Chicken And Rice: Stir in shredded chicken and cooked rice.
3. Simmer Briefly: Reduce heat to low and warm for 3–4 minutes.
4. Serve Warm: Cool slightly and serve in small portions.

5. Steamed Carrot Purée

Carrot purée is naturally sweet and very soft when steamed and blended. It’s gentle and full of vitamin A without being heavy.

Ingredients

• 3 medium carrots, peeled and sliced
• 2–3 tbsp water
• 1 tsp unsalted butter (optional)

Step-by-Step Instructions

1. Steam Carrots: Steam carrot slices in a steamer basket over simmering water for 12–15 minutes, until very tender.
2. Blend: Transfer to a blender or use an immersion blender with 2–3 tbsp water until very smooth.
3. Add Butter: Stir in butter if using.
4. Cool Slightly: Serve warm or at room temperature.

6. Toasted White Bread Soldiers

Lightly toasted white bread cut into strips is bland, easy to chew, and familiar — perfect if a child resists new textures.

Ingredients

• 1 slice white sandwich bread
• 1 tsp unsalted butter (optional)

Step-by-Step Instructions

1. Toast Bread: Lightly toast bread until golden but soft inside (about 1–2 minutes in a toaster).
2. Butter Lightly: Spread a thin layer of butter if tolerated.
3. Cut Into Strips: Cut into 1/2-inch “soldiers.”
4. Serve With Fruit Purée: Offer with applesauce or mashed banana.

7. Mashed Sweet Potato

Mashed sweet potato is creamy and slightly sweet. It’s filling yet gentle, with a smooth texture that many kids enjoy.

Ingredients

• 1 medium sweet potato
• 1–2 tsp unsalted butter or a splash of milk
• Pinch of salt (optional)

Step-by-Step Instructions

1. Bake Or Microwave: Pierce sweet potato and microwave 5–7 minutes until soft, or bake at 400°F (200°C) for 45 minutes.
2. Scoop And Mash: Split open, scoop flesh into a bowl and mash with butter or milk until smooth.
3. Adjust Texture: Add more milk to reach a gentle mash.
4. Cool And Serve: Let it cool to warm, then serve.

8. Pear Compote

Pear compote is soft, mildly sweet, and easy to digest. Cooked pear is gentler than raw and great for a sensitive belly.

Ingredients

• 2 ripe pears, peeled and chopped
• 1/4 cup water
• 1/2 tsp lemon juice

Step-by-Step Instructions

1. Cook Pears: Combine chopped pears and water in a small pan.
2. Simmer: Cover and simmer on low for 10–12 minutes until very soft.
3. Mash: Mash with a fork or blend for a smooth compote.
4. Cool And Serve: Serve lukewarm or chilled.

9. Ginger-Pear Smoothie (Mild)

A tiny hint of ginger can soothe nausea. Keep ginger minimal and pair with pear and yogurt for a calming drink.

Ingredients

• 1 ripe pear, peeled and chopped
• 1/4 cup plain yogurt
• 1/4 cup water or milk
• 1/8 tsp freshly grated ginger

Step-by-Step Instructions

1. Blend: Combine all ingredients in a blender and blend until smooth.
2. Taste Test: Check ginger strength; dilute with water if needed.
3. Serve Cool: Serve a small, cool portion in a cup.
4. Store Leftovers: Refrigerate up to 24 hours.

(If you need a reliable blender, try a handy option like Small Blender.)

10. Plain Yogurt With Banana (For Older Than 1 Year)

Plain yogurt with banana adds probiotics and gentle protein. Only offer honey for children over 1 year old.

Ingredients

• 1/2 cup plain yogurt (unsweetened)
• 1/2 banana, mashed
• 1 tsp honey (optional, for kids 1+)

Step-by-Step Instructions

1. Mix Yogurt And Banana: Combine yogurt and mashed banana in a small bowl.
2. Add Honey If Appropriate: If child is over 1, stir in honey for sweetness.
3. Serve Chilled: Serve cool in a small portion.
4. Observe Tolerance: Watch for any dairy sensitivity.

11. Baked Apple Slices With Cinnamon

Baked apple slices are softer and easier to digest than raw apples. Light cinnamon gives flavor without upsetting the stomach.

Ingredients

• 1 apple, cored and sliced
• 1 tsp lemon juice
• Pinch cinnamon

Step-by-Step Instructions

1. Preheat Oven: Preheat to 350°F (175°C).
2. Prepare Apples: Toss slices with lemon juice and cinnamon.
3. Bake: Arrange on a parchment-lined baking sheet and bake 12–15 minutes until tender.
4. Cool And Serve: Cool to warm before offering.

(If you bake often, a nonstick baking sheet is handy: Baking Sheet.)

12. Rice Cake With Mashed Banana

A plain rice cake plus mashed banana gives crunch and a soft top, easy to hold and dip into applesauce or yogurt.

Ingredients

• 1 plain rice cake
• 1/4 banana, mashed

Step-by-Step Instructions

1. Top Rice Cake: Spread mashed banana over the rice cake.
2. Cut If Needed: Break into smaller pieces for little hands.
3. Serve Immediately: Offer right away before rice cake softens.
4. Pair Optionally: Serve with a small spoonful of applesauce.

13. Pumpkin And Rice Mash

Canned or cooked pumpkin mashed with rice is filling but gentle. Pumpkin is soothing and rich in nutrients without being harsh.

Ingredients

• 1/2 cup canned pumpkin (unsweetened) or cooked pumpkin
• 1/4 cup cooked white rice
• 1 tsp butter or olive oil (optional)

Step-by-Step Instructions

1. Warm Pumpkin: Gently warm pumpkin in a saucepan over low heat for 2–3 minutes.
2. Mix Rice: Stir in cooked rice and butter until combined.
3. Adjust Texture: Mash to preferred smoothness.
4. Cool To Warm: Serve warm, not hot.

14. Chamomile Lemon Water (Warm, For Older Kids)

Warm chamomile tea can be calming. Use very mild lemon and only serve warm (not hot) for kids over 1 year.

Ingredients

• 1 cup brewed chamomile tea, cooled to warm
• 1 tsp fresh lemon juice (optional)

Step-by-Step Instructions

1. Brew Tea: Brew chamomile tea according to package (usually 3–5 minutes).
2. Cool: Let tea cool to warm (about 110°F/43°C).
3. Add Lemon If Using: Stir in a small splash of lemon.
4. Serve Small Amounts: Offer a few sips at a time.

15. Baked Chicken Breast Strips (Plain)

Plain baked chicken strips are lean and easy to chew when sliced thinly. Keep seasoning minimal and serve small bites.

Ingredients

• 4 oz boneless skinless chicken breast
• 1 tsp olive oil
• Pinch salt (optional)

Step-by-Step Instructions

1. Preheat Oven: Preheat to 375°F (190°C).
2. Prepare Chicken: Lightly coat chicken breast with olive oil and salt. Slice thinly.
3. Bake: Place on a baking sheet and bake 15–20 minutes until internal temp reaches 165°F (74°C).
4. Cool And Serve: Let rest, slice into small strips and serve warm.

16. Plain Mashed Potatoes

Mashed potatoes are soft and familiar. Keep butter and seasonings light to avoid upsetting the stomach.

Ingredients

• 1 medium peeled potato, diced
• 2–3 tbsp milk or breast milk/formula
• 1 tsp unsalted butter (optional)

Step-by-Step Instructions

1. Boil Potatoes: Boil diced potatoes in salted water until fork-tender, 12–15 minutes.
2. Drain And Mash: Drain and mash with butter and milk until smooth.
3. Adjust Texture: Add more milk for a looser consistency.
4. Cool To Warm: Serve lukewarm.

17. Pear And Oat Mash

Combining cooked pear with a small amount of oats gives gentle fiber and a soft texture that many children find comforting.

Ingredients

• 1 pear, peeled and chopped
• 2 tbsp quick oats
• 1/4 cup water

Step-by-Step Instructions

1. Cook Pear And Oats: Combine pear, oats, and water in a small saucepan.
2. Simmer: Cook on low for 8–10 minutes until oats are soft and pear breaks down.
3. Mash: Mash or blend until smooth.
4. Cool And Serve: Serve warm or at room temp.

18. Simple Rice Cereal

A homemade rice cereal is a classic bland option. Mix to a thin consistency if the child prefers liquids.

Ingredients

• 2 tbsp white rice flour or finely ground cooked rice
• 3/4 cup water or breast milk/formula

Step-by-Step Instructions

1. Combine Ingredients: Whisk rice flour and water in a small saucepan until smooth.
2. Cook: Heat over low, stirring for 3–5 minutes until thickened.
3. Cool: Let cool to warm and stir to desired consistency.
4. Serve Small Portions: Offer small spoonfuls.

19. Small-Batch Tapioca Pudding

Tapioca is mellow and soothing. Make a small batch with minimal sugar for a gentle treat.

Ingredients

• 2 tbsp small tapioca pearls
• 3/4 cup milk or dairy-free milk
• 1 tsp sugar or maple syrup (optional)

Step-by-Step Instructions

1. Soak Pearls: Soak tapioca in a little water for 15 minutes if needed.
2. Simmer: Combine tapioca and milk in a small saucepan, simmer on low for 15–20 minutes, stirring, until pearls are translucent.
3. Sweeten Lightly: Stir in sugar if using.
4. Cool Before Serving: Serve lukewarm or chilled.

20. Mild Vegetable Broth With Small Noodles

A clear vegetable broth with tiny noodles hydrates and provides easy-to-swallow bites. Keep flavors very mild.

Ingredients

• 2 cups low-sodium vegetable broth
• 1/4 cup small pasta (orzo, stars)
• 1 small carrot, finely diced

Step-by-Step Instructions

1. Boil Broth: Bring broth to a simmer in a small pot.
2. Add Veggies And Pasta: Add diced carrot and small pasta.
3. Cook: Simmer 8–10 minutes until pasta and carrot are tender.
4. Cool And Serve: Cool slightly and serve small spoonfuls.

Final Thoughts

Try one or two of these recipes based on your child’s preferences and what they’ll tolerate. Small portions and lukewarm temperatures help prevent sensory upset. Be patient — a simple, familiar texture often works best while they recover.

If you like a recipe, tweak texture and temperature until it fits your child. These ideas are here to help you feed them gently and confidently.