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Learn what to eat (and avoid) when your stomach is off—and how to recover with care An upset stomach can disrupt everything—from your appetite and energy to your focus and mood. Whether triggered by stress, indigestion, illness, or something you ate, it's important to know how to gently support your digestive system while it recovers. Many people unknowingly worsen their symptoms with well-meaning food choices or habits. That’s why we spoke with leading gastroenterologists and registered dietitians to create this comprehensive guide to the best foods for an upset stomach, what to avoid, and how to transition back to eating normally—safely and effectively.
According to Dr. Robynne Chutkan, a board-certified gastroenterologist and founder of the Digestive Center for Wellness, “the best foods for an upset stomach are bland, hydrating, and low in fat and fiber.” The traditional BRAT diet—bananas, rice, applesauce, and toast—remains a trusted base for mild cases. These foods are easy to digest, help firm up stools, and reduce nausea.
Boiled potatoes (without skin)
Steamed carrots
Plain crackers or dry toast
Ginger or peppermint tea for nausea relief
Clear broths or bone broth to maintain hydration and provide electrolytes
The Mayo Clinic confirms that ginger has antiemetic properties and can significantly reduce nausea, especially when related to mild viral illness or motion sickness (Mayo Clinic, 2023).
It’s just as important to know what not to eat. Dr. Jaclyn London, a registered dietitian and author of Dressing on the Side, cautions that fatty, spicy, and acidic foods tend to worsen digestive symptoms. These stimulate excess gastric acid or cause irritation during an already sensitive time.
Fried foods (chips, fast food, battered items)
Dairy products (especially milk and cheese)
Coffee, caffeinated teas, and energy drinks
Citrus fruits and juices
Alcohol, carbonated drinks, and artificial sweeteners (like sorbitol)
Additionally, avoid large portion sizes and eating too quickly. Both can overwhelm digestion and prolong discomfort.
One of the most frequent missteps is reintroducing heavy or high-fiber foods too soon. Even nutritious options like raw vegetables or whole grains can irritate the digestive tract if consumed before it’s ready. Dr. Chutkan recommends starting with small, frequent meals and choosing low-residue foods for the first 24–48 hours.
Another common mistake is relying heavily on over-the-counter antacids or laxatives without understanding the cause of your symptoms. While these may offer short-term relief, excessive use can interfere with your gut’s natural rhythm and may mask underlying issues such as IBS, acid reflux, or even food intolerance. Persistent symptoms should always be discussed with a healthcare provider or GI specialist.
As your stomach begins to settle, the goal shifts from calming symptoms to rebuilding gut health and resilience. Dr. Megan Rossi, a registered dietitian and gut health researcher at King’s College London, advises gently reintroducing foods that contain soluble fiber, probiotics, and lean protein—but doing so gradually.
Balanced meal ideas include:
Breakfast: Oatmeal made with water and topped with banana, or toast with almond butter
Lunch: Grilled chicken with mashed sweet potato, or baked white fish with steamed carrots
Dinner: Bone broth soup with rice and greens, or quinoa with zucchini and lean turkey
Snacks: Plain yogurt with cinnamon, applesauce, banana with peanut butter, or chamomile tea with toast
Once tolerated, fermented foods like kefir, miso, or sauerkraut can help repopulate the gut microbiome. Be mindful of your body’s response and reintroduce high-fiber or raw foods last.
📌 Note: This meal plan is a general example based on guidance from medical professionals. For personalized dietary needs, consult a registered dietitian or physician—especially if you have chronic digestive issues or food sensitivities.
We've created a clinically-inspired 5-day meal planner featuring gentle, nutrient-supportive foods recommended by digestive health specialists:
Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
Monday | Oatmeal with banana (no added sugar) | Grilled chicken with mashed sweet potato | Plain yogurt with cinnamon | Chicken and rice soup with soft greens |
Tuesday | Toast with hard-boiled egg | Bone broth with rice and steamed carrots | Applesauce with dry crackers | Baked fish with mashed pumpkin |
Wednesday | White rice porridge with poached pear | Baked white fish with boiled potatoes | Boiled carrots or peeled cucumber sticks | Pureed vegetable soup with toast |
Thursday | Plain Greek yogurt with peeled apple | Lentil soup (pureed) with steamed zucchini | Banana with smooth peanut butter | Quinoa with well-cooked squash |
Friday | Rice cakes with almond butter (unsweetened) | Turkey breast with plain white rice | Chamomile tea with dry toast | Miso broth with rice noodles and tofu |
Chutkan, R. (2020). The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out. Avery Publishing.
Mayo Clinic. (2023). Upset Stomach: Dietary Guidelines. https://www.mayoclinic.org/digestive
London, J. (2019). Dressing on the Side: And Other Diet Myths Debunked. Grand Central Publishing.
Rossi, M. (2021). Eat Yourself Healthy. Penguin Life.
American Gastroenterological Association (AGA). (2022). Functional GI Disorder Management. https://www.gastro.org
