There’s nothing quite as miserable as an upset stomach. Whether you’re battling nausea, diarrhea, or just that heavy, sour feeling in your belly, it can make you feel drained, weak, and a little helpless.
During these times, food might be the last thing on your mind, but eating the right foods can help your body heal faster and make you feel better sooner.
In this article, let’s break down what to eat when your stomach is sick, what to avoid, and how to transition back to normal meals.
Why Food Choices Matter
When your stomach is upset, your digestive system is in a fragile state.
Your gut lining may be irritated, your normal digestive rhythms disrupted, and your appetite nearly gone.
Eating greasy pizza or spicy noodles might sound tempting (especially if you’re craving comfort), but these foods can make your symptoms worse and prolong recovery.
Instead, the goal is to choose foods that are easy to digest, gentle on your stomach lining, and hydrating. Think of them as a warm hug for your gut — calming, safe, and healing.
Nausea: What to Eat and Drink
When you’re nauseous, even the smell of food can make you feel worse. The trick is to start slow and choose light, non-irritating foods.
- Ginger is a well-known natural remedy for nausea. Ginger tea, ginger ale (with real ginger and low sugar), or even small pieces of candied ginger can help settle your stomach.
- Plain crackers or dry toast can help absorb stomach acid and provide a small amount of energy without overwhelming your system.
- Peppermint tea has a calming effect on the muscles of the digestive tract, helping relieve that tight, uneasy feeling.
Start with fluids first. Sip small amounts of water or ginger tea throughout the day. Once the nausea starts to subside, you can slowly introduce simple carbs like crackers and dry toast.
Diarrhea: Gentle, Binding Foods
When you’re dealing with diarrhea, the priority is to avoid dehydration and to help bulk up your stools. The BRAT diet — Bananas, Rice, Applesauce, and Toast — is a classic recommendation for a reason.
Bananas are easy to digest and rich in potassium, an important electrolyte often lost during diarrhea. They also contain pectin, a type of fiber that helps absorb liquid in the intestines and adds bulk to stools.
White rice is bland, low in fiber, and can help firm up your stools. Avoid adding butter or heavy seasonings.
Applesauce provides some natural sweetness and pectin without the rough fiber of whole raw apples.
Toast, preferably plain or very lightly buttered, is another simple carb that’s easy to digest.
Besides these, plain oatmeal, boiled potatoes (without skin), and plain pasta can be good options. Avoid whole grains and fibrous vegetables until your digestion improves.
Hydration is crucial here. Along with water, consider electrolyte drinks or clear broths to replace lost fluids and minerals.
Vomiting: Start with Liquids, Then Gradually Add Solids
After vomiting, your stomach needs time to rest. The first step is to avoid solid food altogether and focus on rehydrating.
Take small sips of:
- Water (you can suck on ice chips if drinking is hard)
- Clear broths (chicken or vegetable)
- Electrolyte solutions or diluted sports drinks
- Herbal teas (ginger or peppermint are the most soothing)
Once you can keep fluids down for several hours, slowly introduce bland solid foods. Start with small portions of plain crackers, dry toast, or rice. Eat slowly and stop if you start feeling nauseous again.
Cramping or IBS: Focus on Soluble Fiber and Calming Foods
If your upset stomach comes with cramping or if you have IBS, focus on foods that reduce irritation and are gentle on your gut.
- Soluble fiber (found in oats, applesauce, and bananas) helps regulate digestion and reduce cramping without triggering spasms.
- Peppermint tea or peppermint oil has a muscle-relaxing effect on the digestive tract, which can soothe cramping and bloating.
Avoid high-fat and highly processed foods since they can worsen cramping and cause gas.
When to Add Proteins and Build Strength
As your stomach starts to recover, you’ll need protein to help your body heal and regain energy. But choose easy-to-digest sources:
- Eggs: Soft-boiled or scrambled are great — avoid heavy cheese or lots of butter.
- Chicken: Poached or boiled without spices or sauces is mild and safe.
- Yogurt: Plain yogurt with live cultures can help restore healthy gut bacteria. Avoid flavored yogurts loaded with sugar.
- Tofu: A good plant-based option if you want something light and gentle.
Start with small portions and gradually increase as your tolerance improves.
Foods to Avoid
Here’s a handy table so you don’t accidentally make your belly even angrier.
| Avoid These Foods | Why? |
|---|---|
| Fried or greasy foods | Hard to digest, can cause cramps and nausea |
| Spicy foods | Irritate your stomach lining |
| Dairy (if sensitive) | Can make diarrhea or bloating worse |
| Caffeine | Upsets your stomach and speeds things up (not in a good way) |
| Alcohol | Dehydrates you and irritates your stomach |
| Acidic fruits (orange, lemon) | Can make nausea and indigestion worse |
When to See a Doctor
While most upset stomachs resolve on their own within a few days, you should see a healthcare professional if:
- You can’t keep any liquids down for over 24 hours
- You’re experiencing severe, persistent abdominal pain
- You have a high fever (over 102°F or 38.9°C)
- There’s blood in your vomit or stool
- You feel faint, dizzy, or very weak — signs of severe dehydration
The Bottom Line
When your stomach is sick, less is more. Start slow, listen to your body, and focus on hydration and gentle foods.
Once you feel better, gradually return to your normal meals — and maybe avoid that greasy late-night burrito next time!
Food is not just fuel; it’s comfort and care. Choose foods that support your healing, and you’ll be back to enjoying your favorite dishes before you know it.