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An upset stomach can throw your entire routine into disarray. Common symptoms such as nausea, bloating, gas, indigestion, and diarrhoea can leave you feeling drained, uncomfortable, and unable to eat properly. Whether it’s triggered by food poisoning, stress, an infection, or eating something your body doesn’t agree with, choosing the right foods can play a key role in how quickly you recover.
At Manipal Hospital, Baner, our experienced team of physicians and gastroenterologists emphasise the importance of a stomach-friendly diet in easing symptoms and supporting healing. In this guide, we’ll explore expert-recommended foods to eat and avoid, alongside dietary tips and a helpful chart for managing stomach discomfort.
Synopsis
Best Foods for an Upset Stomach
When your digestive system is upset, it's essential to choose foods that are bland, low in fat and fibre, and easy to digest. The goal is to reduce irritation and allow your gut time to heal. Here are the top foods our experts often recommend:
1. Bananas
Bananas are easy on the stomach and rich in potassium and pectin. They help restore lost electrolytes during vomiting or diarrhoea, and their soft texture makes them gentle to digest. Many nutritionists include bananas as part of the BRAT diet—bananas, rice, applesauce, and toast—commonly used during stomach illness.
2. White Rice
White rice is bland, low in fibre, and provides a gentle source of carbohydrates. It helps firm up stools and offers energy without taxing the digestive system. Unlike brown rice, which is high in fibre and more difficult to digest, white rice is ideal during stomach distress.
3. Applesauce
Applesauce provides soluble fibre (pectin), which supports healthy bowel movements. It’s far easier to digest than raw apples and doesn’t irritate the gut lining. Unsweetened applesauce is preferred to avoid extra sugars that can aggravate symptoms.
4. Toast or Plain Crackers
Dry toast and saltine crackers are bland and low in fat. They help absorb excess stomach acid and are well tolerated when appetite is low. These can be eaten plain or with a thin spread of honey for a mild energy boost.
5. Boiled Skinless Potatoes
Potatoes are a good source of carbohydrates and energy. When boiled without skin, butter, or seasoning, they are easy to digest and help settle the stomach. Adding rich sauces or spices should be avoided during recovery.
6. Ginger
Ginger has natural anti-inflammatory and anti-nausea properties. It has been used for centuries to treat digestive discomfort. Ginger tea, ginger ale (without carbonation), or small pieces of fresh ginger can help reduce nausea and improve digestion.
7. Clear Broths or Bone Broth
Broths are hydrating and rich in sodium, potassium, and other essential nutrients. They help replace fluids lost through vomiting or diarrhoea and soothe the digestive tract. Bone broth also provides collagen and amino acids that may promote gut healing.
8. Oatmeal
Plain oatmeal is a good choice for easing digestive distress. It contains soluble fibre, which supports regular bowel movements, and has a soft texture that’s easy on the stomach. Prepare it with water or a non-dairy alternative to keep it gentle.
Real-Life Example
Mrs. Patil, a 40-year-old schoolteacher, visited Manipal Hospital, Baner, complaining of stomach upset after consuming roadside food. She experienced nausea and fatigue. Our team recommended hydration with clear broth, followed by a simple meal plan including oatmeal, banana, and ginger tea. Within 48 hours, her symptoms had subsided, thanks to dietary management and rest.
Worst Foods to Avoid During an Upset Stomach
While some foods help you heal, others can make your symptoms worse. The following foods are best avoided when experiencing digestive discomfort:
1. Dairy Products
Many individuals become temporarily lactose intolerant during or after a stomach infection. Milk, cream, yoghurt, and cheese can cause bloating, gas, and loose stools, even in those who usually tolerate them well.
2. Fried and Fatty Foods
Greasy, oily foods delay stomach emptying and can lead to bloating, nausea, or acid reflux. Avoid fried snacks, fast food, and dishes made with rich gravies until you’ve fully recovered.
3. Spicy Foods
Hot spices such as chilli powder, black pepper, and spicy sauces can irritate the stomach lining, worsen cramps, and increase acidity. A bland diet is usually advised until symptoms subside.
4. Citrus Fruits
Fruits like oranges, lemons, and grapefruits are acidic and can aggravate nausea, acid reflux, and stomach sensitivity. Stick to non-acidic fruits like bananas or cooked apples instead.
5. Caffeinated Drinks
Beverages like coffee, strong tea, and energy drinks stimulate stomach acid production and can cause dehydration. It’s best to skip caffeine entirely while your stomach recovers.
6. Carbonated Beverages
Sodas and fizzy drinks introduce gas into the digestive tract, leading to bloating, burping, and discomfort. They are also high in sugar and can worsen diarrhoea.
7. Artificial Sweeteners
Sorbitol, xylitol, and other sugar substitutes ferment in the intestines and can cause gas and diarrhoea. These are commonly found in sugar-free gum, mints, and diet foods.
8. Cruciferous Vegetables
Vegetables like broccoli, cabbage, and cauliflower contain raffinose, a sugar that’s difficult to digest and causes gas. Avoid these until your stomach has returned to normal.
Helpful Chart: Best vs Worst Foods for an Upset Stomach
|
Best Foods (Recommended by Manipal Hospital, Baner) |
Why They Help |
|
Bananas |
Restore potassium, soothe gut |
|
White Rice |
Low-fibre, firms up stool |
|
Applesauce |
Provides soluble fibre |
|
Toast/Crackers |
Absorb acid, easy to digest |
|
Boiled Potatoes |
Gentle carbohydrates |
|
Ginger |
Reduces nausea, inflammation |
|
Clear Broths |
Hydrating, nutrient-rich |
|
Oatmeal |
Soluble fibre, eases bloating |
|
Worst Foods |
Why to Avoid |
|
Dairy Products |
May cause diarrhoea and gas |
|
Fried Foods |
Slow digestion, worsen nausea |
|
Spicy Foods |
Aggravate stomach lining |
|
Citrus Fruits |
Highly acidic, trigger reflux |
|
Caffeinated Drinks |
Increase acidity, dehydrate |
|
Fizzy Drinks |
Cause bloating and burping |
|
Artificial Sweeteners |
Lead to gas and diarrhoea |
|
Cruciferous Vegetables |
Cause excessive gas |
Dietary Advice from Our Experts
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Start slow: After vomiting or diarrhoea, begin with clear liquids before progressing to light solids.
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Stay hydrated: Drink water, oral rehydration solutions, or clear broths regularly to prevent dehydration.
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Eat in small portions: Light, frequent meals are easier to digest than heavy meals.
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Rest your digestive system: Avoid overeating or stress-eating. Allow your body to recover.
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Mind the temperature: Warm foods are generally more soothing than very hot or cold items.
When to Seek Medical Care
Most cases of upset stomach resolve within a day or two with home care and a proper diet. However, you should visit Manipal Hospital, Baner if you experience:
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Severe or persistent abdominal pain
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Vomiting lasting more than 24 hours
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Blood in vomit or stool
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Black, tarry stools
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Signs of dehydration (dry mouth, sunken eyes, dizziness)
Our expert gastroenterologist and medical staff are available to help diagnose the cause and recommend treatment for a safe recovery.
Final Thoughts
Diet plays a crucial role in recovering from an upset stomach. By focusing on foods that are easy to digest and avoiding irritants, you can reduce symptoms and support healing. At Manipal Hospital, Baner, we often see patients recover faster when they follow a carefully planned diet that includes gentle foods like bananas, rice, and broths while avoiding heavy, spicy, or acidic items.
If your symptoms do not improve or worsen over time, don’t hesitate to seek professional advice. Your digestive health is important, and timely care can make all the difference
FAQ's
The best foods include bananas, white rice, applesauce, plain toast, and clear broths. These foods are bland, easy to digest, and help soothe the stomach. They are commonly recommended by specialists at Manipal Hospital, Baner for quick relief.
Yes. Dairy can irritate the gut, especially during stomach infections or food poisoning. Many people become temporarily lactose intolerant, so it's best to avoid milk, cheese, and yoghurt until you recover fully.
Absolutely. Ginger is a natural remedy for nausea and helps reduce inflammation. Drinking ginger tea or chewing a small piece of fresh ginger can help ease discomfort, as advised by our doctors at Manipal Hospital, Baner.
Start with clear fluids like water, broth, or oral rehydration solution. Once symptoms subside, gradually introduce bland foods like rice or toast. Eating small, frequent meals helps support recovery.
Visit Manipal Hospital, Baner, if symptoms persist for more than 2 days or if you experience high fever, dehydration, blood in stool, or severe abdominal pain. These could be signs of a more serious condition requiring medical care.
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