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Dealing with an upset stomach can be more than just a minor inconvenience – it can disrupt your daily life, leaving you feeling weak, uncomfortable, and even anxious. Stomach issues can arise from a variety of causes, including overeating, food intolerances, infections, stress, or chronic digestive conditions. Identifying the right food for an upset stomach can make a significant difference in your recovery.
In this guide, we'll explore the best food for an upset stomach, light food for an upset stomach, and foods to avoid with an upset stomach, along with practical tips for quicker relief.
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Synopsis
Common Causes of an Upset Stomach
Here are some common scenarios where stomach problems can arise:
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Food Poisoning – Eating contaminated food can cause severe nausea, vomiting, and stomach cramps.
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Acid Reflux – Triggered by spicy, acidic, or fatty foods, leading to a burning sensation in the chest and upper abdomen.
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Lactose Intolerance – Consuming dairy can cause bloating, gas, and diarrhoea in people who are lactose intolerant.
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Gastritis – Inflammation of the stomach lining, often due to alcohol, stress, or certain medications.
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Irritable Bowel Syndrome (IBS) – A chronic condition causing abdominal pain, cramping, and altered bowel habits.
Understanding the root cause of your discomfort can help you choose the right dietary approach for relief.
Best Foods for an Upset Stomach
When your stomach is acting up, the key is to stick to light food for an upset stomach that is easy to digest and gentle on the gut. Here are some great options:
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Bananas – Rich in potassium, they help replenish lost electrolytes and are easy on the stomach.
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Rice – Plain white rice is bland, low in fibre, and helps firm up stool, making it ideal for diarrhoea.
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Applesauce – Contains pectin, which can bulk up stools and calm the stomach.
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Ginger – Known for its anti-nausea properties, it can be consumed as tea, candy, or fresh slices.
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Plain Toast – Low in fat and easy to digest, it helps absorb stomach acids.
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Broth-Based Soups – Clear broths provide hydration and essential nutrients without overwhelming the stomach.
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Yoghurt – Contains probiotics that promote healthy gut bacteria, aiding digestion.
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Oatmeal – A fibre-rich option that can ease digestive discomfort when prepared simply.
More Reads: Basic Treatment For Gastric Problems
Foods to Avoid with an Upset Stomach
While certain foods can calm your digestive system, others can make things worse. Here are Foods to avoid with an upset stomach:
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Dairy Products – For those with lactose intolerance, milk, cheese, and ice cream can cause bloating and cramps.
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Fried and Fatty Foods – These slow down digestion and can irritate the stomach lining.
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Spicy Foods – Can exacerbate heartburn and acid reflux.
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Citrus Fruits – High acidity can further irritate an already sensitive stomach.
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Carbonated Drinks – Can cause gas and bloating, making discomfort worse.
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Caffeine – Stimulates acid production, potentially worsening acid reflux.
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Alcohol – Irritates the stomach lining and can lead to inflammation.
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Processed Foods – High in preservatives and additives that can trigger digestive issues.
More Reads: Understanding Stomach Ulcers: A Guide To Different Types And Treatments.
Practical Tips for Quick Relief
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Tip |
Description |
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Drink plenty of water or electrolyte solutions to prevent dehydration |
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Eat Smaller Portions |
Smaller, more frequent meals can reduce strain on your digestive system. |
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Avoid Lying Down Immediately |
Stay upright after eating to prevent acid reflux. |
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Use Heat Therapy |
A warm compress on your stomach can relax muscles and reduce cramping. |
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Try Ginger Tea |
Ginger has natural anti-inflammatory properties that can soothe nausea. |
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Limit Stress |
High stress can worsen digestive issues, so practice relaxation techniques. |
Treatment Options for an Upset Stomach
If dietary changes alone aren't enough, you might need medical treatment. Here are some common approaches:
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Over-the-Counter Medications – Antacids, anti-diarrheal, and anti-nausea medications can provide quick relief.
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Probiotics – These supplements restore healthy gut bacteria, improving digestion and reducing bloating.
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Hydration Therapy – IV fluids or oral rehydration solutions are essential if you're severely dehydrated.
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Prescription Medications – For chronic conditions like IBS or GERD, your doctor may prescribe medications like PPIs, H2 blockers, or antispasmodics.
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Lifestyle Changes – Reducing stress, avoiding trigger foods, and exercising regularly can prevent future episodes.
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Surgical Interventions – In rare cases, severe gastrointestinal conditions may require surgery.
Conclusion
At Manipal Hospitals Patiala, we understand that digestive health is crucial for overall well-being. Our team of experienced gastroenterologists is dedicated to providing personalised care for all your stomach and gut concerns.
Whether you need guidance on dietary changes or advanced treatment for gastrointestinal issues, we are here to help. Prioritise your health by scheduling a consultation with our experts today and take the first step towards a healthier, happier you. Book an appointment now.
FAQ's
Bananas, rice, applesauce, and toast (BRAT diet) are often recommended as the best food for an upset stomach due to their blandness and ease of digestion.
It's best to avoid coffee as it can stimulate acid production and worsen stomach discomfort. Opt for herbal teas like ginger or peppermint instead.
Yes, yoghurt with live cultures can help restore healthy gut bacteria, but avoid sugary or flavoured varieties.
If you are lactose intolerant, it's wise to avoid dairy, as it can cause bloating and cramps.
You should follow a bland diet until your symptoms improve, typically 1-3 days, then gradually reintroduce other foods.
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