What to Eat When You Have an Upset Stomach, According to Dietitians
Pros say it’s best to stick with bland but nutritious foods.
Medically reviewed by Laura Iu, R.D., C.D.N.
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When you’re dealing with a queasy stomach, eating may not be appealing. But in some cases, eating something bland and non-acidic can ease your discomfort. Ahead, experts explain the foods to eat when your stomach feels upset.
“An empty stomach can definitely worsen nausea,” says nutritionist Joy Bauer, M.S., R.D.N., C.D.N., author of Joy Bauer’s Superfood!. Historically, experts have recommended the “B.R.A.T diet,” consisting of bananas, rice, applesauce and toast. That said, medical professionals have recently noted that following this diet for longer than a day may deprive your body of the nutrients it needs. Other soft, bland foods like oatmeal, potatoes, chicken breast and eggs provide nutrients and tend to be easy on your gastrointestinal system.
"For some people, eating makes things feel better, and for others that's not so," says Tamara Duker Freuman, M.S., R.D., C.D.N., author of The Bloated Belly Whisperer: See Results Within a Week and Tame Digestive Distress Once and for All.
If you find you often experience gastrointestinal discomfort after eating (or at other times), it’s worth speaking to a healthcare provider to determine the cause and find a solution.
Ahead, learn more about the dietitian-recommended foods to eat when you’re dealing with temporary stomach upset, plus a few things you should avoid until you’re feeling better.
Kefir
"Kefir is a probiotic-rich, fermented milk drink that has a tart and tangy flavor, and a thin consistency," says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, Good Housekeeping's resident dietitian. "It provides a healthy dose of diverse probiotics, which can help balance the gut microbiome. It's also been shown to support a healthy immune system and suppress viral infections." This may alleviate some discomfort and help you feel better. Look for varieties that are low in sugar, as options with higher sugar may exacerbate symptoms.
Green beans
Raw vegetables can be difficult to digest, but plain boiled or steamed ones, like green beans, can be easier for your system to process, and they'll provide a dose of nutrients your body needs to function well and fight off what's plaguing you, Sassos says.
Applesauce
Applesauce is an awesome aid to get your stomach back in working order," says Jessica Stamm, M.S., R.D.N., a registered dietitian nutritionist in California. It's easy to digest but still delivers important nutrients like pectin (a type of fiber) and potassium, a mineral that functions as an electrolyte to help keep fluid levels balanced.
Carrots
Cooked carrots are a great way to boost nutrition and flavor when your menu is limited. "Cooking vegetables like carrots or spinach makes them easier to digest, and they're perfect in egg scrambles or broth-based soups," Stamm says.
White rice
“You may be tempted to go for whole grain, high fiber options when it comes to carbs, but gentle is best when your tummy is uneasy," Stamm says. Because white rice is low in fiber, it’s easier to digest, and bland enough to soothe an upset stomach.
Chicken
Getting a bit of protein is important, even when you're feeling icky, but reach for things like chicken or fish, which are easier to digest and prepared plainly compared to fattier red meat. "Unseasoned proteins can be a good addition to your plain white rice or a baked sweet potato," Stamm says.
Bananas
"Bananas are great because they're easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract," says Julie Upton, M.S., R.D., author of Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life. The high-fiber fruit not only keeps the system regular and aids in recovering from diarrhea, but the vitamin B6 also reduces bloating caused by fluid retention and the magnesium helps to relax muscles.
White Toast
While it may seem counterintuitive, keeping your belly empty when feeling queasy can create more nausea because there's nothing in the system to absorb stomach acid. Upton suggests nibbling on white toast or soda crackers every few hours since the starches from these simple carbohydrates "lack fiber, protein and fat — all of which slow digestion and sit in your stomach longer."
Eggs
"High-fat sources of protein, like processed or red meats and fried food, can cause reflux — especially if you’re consuming large amounts late at night," Jaclyn London, M.S., R.D., C.D.N., a registered dietitian and the author of Dressing on the Side (and Other Diet Myths Debunked, says. "Eggs are an easier-to-digest alternative and an easy way to meet your protein needs without getting too full, too fast."
Oats
Adding whole grains can both soothe tummy ailments and prevent any future intestinal issues. "Soluble fiber from oats draws water into your digestive tract and moves food through your body," London says. Aim to hit at least 25 to 35 grams of total fiber per day, but don't overdo it. "Both hunger and overeating can make nausea, bloating, abdominal pain and gas even worse," she adds.
Tomatoes
Prebiotic foods — including produce, whole grains, pulses, nuts and seeds — can help "fuel" friendly gut bacteria in your GI tract, London explains. By stimulating that microbiome, prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Institute of Food Technologists. Stock up on tomatoes, chicory, onions, asparagus and wheat for the best benefits.
RELATED: Best Prebiotic Foods
Sweet Potatoes
Foods that are rich in calcium, magnesium and potassium also reduce belly bloat by balancing out sodium. Plus, that's not all these minerals are good for: Calcium is essential for smooth muscle contraction which moves food through your digestive tract, potassium regulates fluid balance and magnesium activates the body's enzymes that are needed to break down food.
Ginger
"Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting," Upton says. "In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea." For children's tummy upsets, it's wise to consult with a pediatrician first before introducing new remedies.
Water
Dehydration frequently causes constipation, so sipping unsweetened beverages like tea, as well as flat or sparkling water can keep everything moving along. Most people need a minimum of eight cups per day. “Staying hydrated aids digestion and helps with gas and constipation,” says Bauer.
RELATED: How Much Water You Really Should Be Drinking Every Day
Coffee
If you know your tummy troubles stem from constipation, London also recommends drinking a cup of joe first thing in the morning. Research has shown that caffeine plus coffee's plant-based antioxidants can help you stay regular. Avoid caffeinated beverages if you're sensitive, feeling nausea or have reflux unrelated to constipation. Coffee, however, is not a good idea for people for whom acid upsets their stomach, says Freuman.
The Foods Not to Eat With an Upset Stomach:
Just as important as soothing a stomach issue is preventing it by knowing what not to eat. It’s wise to steer clear of these common tummy triggers:
Fried and greasy foods: “Fatty foods can be hard for the body to digest, and eating too much can cause diarrhea and bloating,” says Bauer.
Spicy foods: Hot, spicy food can trigger gastrointestinal distress such as reflux, indigestion and diarrhea for many people, Bauer says.
Cruciferous veggies: “High-fiber veggies like broccoli, cauliflower, Brussels sprouts, and cabbage are really good for you, but they can lead to gas, bloating, cramps, constipation, or diarrhea if you add too much into your diet too quickly,” says Bauer.
High-fiber foods: "Things like kale, beans, lentils, whole grains, and even popcorn are bulky, fibrous foods that take up a lot of space, and in general these are the most likely to provoke the G.I. system," Freuman says.
Sugar and sweetener: Sweeteners, including natural sugars, can be troublesome for some people. “Sorbitol and xylitol, for example, can cause bloating, gas, or diarrhea,” says Bauer.
Alcoholic beverages: Alcohol can interfere with the secretion of gastric acid, and it relaxes the esophageal sphincter, allowing stomach acid to travel up the esophagus, causing indigestion. “It can also trigger diarrhea for some,” says Bauer.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
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