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When your stomach feels off, even a small meal can seem overwhelming. Choosing the right foods can help ease discomfort, calm inflammation, and support digestion during these times. In this blog, you'll learn about some common causes of stomach aches and discover the best foods for an upset tummy that can help you recover in no time.
Synopsis
What Causes A Stomach Ache?
Stomach aches are incredibly common and can ruin your day totally. These can range from mild, temporary irritations to causing sharp, severe, persistent pain that won’t go away. Stomach pain can be caused by many different conditions, which sometimes makes it difficult to pinpoint the exact cause.
Below are some common reasons for stomach aches:
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Gastritis: This is inflammation of the stomach lining. Stress, certain medications, or infection can be a reason for stomach aches.
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Stomach Virus (Viral Gastroenteritis): This is also known as the stomach flu. The viral infection commonly causes diarrhoea, nausea, and cramping.
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Food Poisoning: Eating contaminated food can lead to infection of the stomach or intestines, which can cause nausea, vomiting, and stomach cramps.
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Irritable Bowel Syndrome (IBS): This chronic condition affects the gut. It can cause bloating, gas, and changes in bowel habits.
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Lactose Intolerance: Some people can’t digest lactose, the sugar in milk. This can lead to gas, cramps, and diarrhoea.
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Food Allergies: Certain foods can trigger stomach pain, bloating, or even vomiting in people with allergies.
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Constipation: It occurs when there is very little fiber in the diet and not passing stools regularly. It can lead to a bloated, painful belly.
Top 10 Soothing Foods for an Upset Stomach
So, what can you do when you have an upset stomach and pain? Here are the top 10 foods for an upset tummy that will help you quickly get back on your feet.
1. Bananas
Bananas are one of the easiest fruits to digest. They’re soft, bland, and packed with potassium and many other essential nutrients. It’s most useful when your body loses fluids because of vomiting or has diarrhoea. Bananas also contain fibre that helps bulk up stool and support smooth bowel movements during episodes of constipation.
2. White Rice
Plain white rice is low in fibre and fat, which makes it very gentle on the stomach. It’s packed full of energy that your intestine needs to heal. It also absorbs extra fluid in your digestive tract and helps bind loose stools. If you’re feeling weak, rice gives you energy without irritating your gut.
3. Applesauce
Applesauce is easier to digest than raw apples. Since it’s also packed with nutrients, it’s great when the stomach is sensitive. Moreover, it contains pectin, a fibre that helps firm up stool during diarrhoea. Its mild sweetness can also help restore your appetite when you’re feeling queasy. This is a good choice for kids and adults alike.
4. Toast
Dry toast or plain crackers are a classic go-to for nausea or an upset stomach. They don’t have strong smells or flavours, so it's easy for your stomach to keep down. Toast helps absorb stomach acid and can settle your belly during a bout of gastritis or nausea.
5. Ginger
Ginger is a natural remedy for nausea and stomach cramps. You can sip ginger tea, chew a small piece of raw ginger, or take it as a lozenge. Ginger helps relax the muscles in your digestive tract and can ease bloating and gas. It can be great for those with IBS or motion sickness.
6. Oatmeal
Oats are soothing and full of soluble fibre, which can regulate digestion. A bowl of plain oatmeal with water or lactose-free milk is easy on the stomach when constipated. It also feels comforting when your stomach is unsettled.
7. Boiled Potatoes
A plain boiled potato without butter or spices is a starchy food that can coat your stomach and ease irritation. It gives your body energy without upsetting your system. Boiled potatoes are good if you have gastritis, food allergies, or are recovering from a stomach bug.
8. Yoghurt with Live Cultures
If you're not lactose intolerant, plain yoghurt with active cultures can help restore the balance of good bacteria in your gut. This is especially helpful after a stomach infection or antibiotics. To keep it light, you can try unsweetened and low-fat versions. If dairy bothers you, opt for lactose-free or plant-based probiotic yoghurt.
9. Herbal Teas (Peppermint or Chamomile)
Warm caffeine-free teas like peppermint and chamomile are great for calming your stomach. Peppermint helps with bloating and gas, especially if you have IBS. Chamomile can ease spasms and help you relax. Sip slowly and avoid adding milk or sugar.
10. Clear Broth or Soup
Broths made from chicken or vegetables provide hydration, salt, and nutrients when your body is weak. They’re the best fluids to sip even when you don’t feel like eating. Clear soups from broth can replace fluids lost through diarrhoea or vomiting.
Some Eating Tips When Your Stomach Hurts
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Eat small portions every few hours.
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Stick to bland foods. Avoid spices, fried items, and sugar.
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Drink plenty of clear fluids like water or ORS.
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Give your stomach the much-needed rest. Wait at least 30 minutes after vomiting before eating.
Conclusion
These foods can help you recover from stomach upsets quickly. However, if you have prolonged periods of stomach upset lasting more than 3 days, you need to consult an experienced gastroenterologist in Salem immediately. Early diagnosis and treatment can help you avoid the risk of complex gastrointestinal issues requiring surgical intervention.
FAQ's
After vomiting, the safest and most important step is to rehydrate your body. Start with clear fluids (water/ORS) every 10-15 minutes. Avoid solid food for at least 4-6 hours after the last episode of vomiting to give your stomach a break. Then you can have bland, easy-to-digest foods or the BRAT diet: Bananas, Rice (plain white), Applesauce, and Toast (plain, dry).
Yes, dairy products can be heavy on the stomach, especially when your digestive system is disrupted. This is especially true if you're lactose intolerant. Try yoghurt instead of milk.
Yes, tea is generally considered therapeutic for digestive problems. You can choose peppermint and chamomile teas, which can ease cramps and nausea.
You can stick to gentle fruits like bananas or applesauce. Avoid citrus and raw apples as they may aggravate your symptoms further.
If you have an upset stomach, it is ideal that you stay on bland foods or follow the BRAT diet for 1 – 2 days or until your symptoms improve.
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