7 Best Foods to Soothe an Upset Stomach, According to Dietitians

Your gut will thank you later.

There’s nothing like an upset stomach to throw your day for a loop. Maybe you’re feeling stressed , taking a new medication, or experiencing PMS. Or perhaps you simply ate something that doesn’t agree with your belly. Regardless of the reason, an upset stomach can be, well, upsetting—especially when you’re hungry but can’t keep food down. Luckily, there are some foods (and drinks) that are gentle and satiating, making them ideal for stomach distress.

• Maddie Pasquariello , MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie.
• Johanna Salazar , MS, RDN, is a registered dietitian nutritionist and founder of Healing Nutrition.

What Makes Food Good for an Upset Stomach?

The best foods for an upset stomach can vary, depending on your symptoms and individual body—but often, simple foods are the way to go. In general, this includes foods with mild flavors, odors, and textures (i.e., not too fatty or greasy), according to registered dietitian Maddie Pasquariello. Simple carbs are especially beneficial, as they tend to be bland and starchy, making them easy to keep down when you’re sick, adds Pasquariello. Plus, “carbs are a quick source of energy, [which can help] keep our body moving and meet metabolic demands,” she notes.

Certain liquids can provide relief for an upset stomach as well. For example, warm liquids (such as tea or broth) may benefit cramping, while carbonated beverages (like ginger ale) might be helpful for settling indigestion, Pasquariello says.

Ultimately, when eating for an upset stomach, the goal is to provide sustenance, reduce hunger, and soothe your belly until you’re back on track. Here are the best foods for an upset stomach, according to registered dietitians.

Best Foods for an Upset Stomach

Bananas

Bananas can be a lifesaver for anyone dealing with diarrhea. The fruit has a lot of starch, which can bulk up stool and make it easier to pass, says registered dietitian Johanna Salazar. Bananas also have a lot of potassium, an essential electrolyte , so they can replenish electrolytes. (A quick explainer: Electrolytes are minerals that balance the fluids in your body. Diarrhea can make your body lose fluids and electrolytes, so it’s important to replenish them.) Additionally, the neutral flavor of bananas is gentle on the GI tract, so it can relieve an upset stomach, says Salazar.

Toast

If your stomach isn’t feeling great, reach for some toast. It has a relatively bland flavor, so it’s easy to digest, says Pasquariello. The carbohydrate content can also fill you up, but if your belly can handle it, consider adding a source of protein or healthy fat, she adds. Examples include almond butter with jam, hummus , or cottage cheese and berries. These additions will make the toast more of a complete snack or meal, helping boost your caloric intake while you’re not feeling well.

Oatmeal

The next time you’re dealing with an upset stomach, consider making a bowl of oatmeal . “Oatmeal is soothing and easy to consume because of its texture, carbohydrate content, and relative blandness,” says Pasquariello. There’s no problem keeping it plain—i.e., made with water or milk and nothing else—though you can incorporate other nutrient-dense ingredients as your GI system starts to feel better. Pasquariello suggests starting with berries, bananas, or nut butter, as these ingredients will provide essential nutrients without adding intense flavors or textures.

Peppermint Tea

“ Peppermint tea helps soothe and relax the muscles of the intestines,” says Salazar. As a result, the drink is excellent for digestive issues, including nausea , vomiting, indigestion, and gas. Plus, it can be enjoyed either hot or cold.

Plain Chicken

Plain chicken is one of the best foods for an upset stomach. Not only is it bland and gentle on the GI tract, but it’s also a source of lean protein , so it will keep you full and satiated. Again, the trick is to keep it simple, as intense flavors and textures might bother your belly. Consider “poaching [the chicken], cooking it into a soup, or doing a light sear or bake in the oven or air fryer,” Pasquariello suggests. While you’re at it, avoid or limit strong spices, and be mindful of how much fat (i.e., butter or oil) you’re using. Of course, these additions aren’t bad for any reason, but if you’re dealing with a stomach illness, it can be helpful to avoid these ingredients until your body can handle them.

Crackers

Crackers are high in starch, which can bulk up stool and ease diarrhea, says Salazar. Avoid crackers coated with sugar, cheese, and flavorings like spices or herbs, as these ingredients can upset the stomach even further. Instead, “stick to plain saltine crackers,” says Salazar. The bland flavor will be gentle on your digestive system, while the salt can further replenish electrolytes.

Miso Soup

Miso soup has plenty of probiotics and prebiotics, which can repopulate the gut with healthy microbes, says Salazar. This is key for managing digestive issues. Plus, the hot liquid of miso soup can be soothing, particularly if you have stomach cramps or nausea. And though plain miso soup is delightful on its own, you can add other ingredients for extra digestive support. “ Ginger is an anti-inflammatory herb that can ease indigestion, nausea, and vomiting; oregano is an anti-microbial that can help kill any bacteria or virus that may be causing an upset stomach,” Salazar shares.

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