What to Eat When Your Stomach is Upset: A Guide to Feeling Better Fast

• April 20 2023
• 9 min reading time

An upset stomach is a common problem that can be caused by a variety of factors, including infections, food intolerances, and stress. One of the most common causes of an upset stomach is an infection, such as gastroenteritis, which is often referred to as the "stomach flu". This infection can be caused by a virus, bacteria or parasite and can lead to symptoms such as nausea, vomiting, and diarrhoea. Another common cause of an upset stomach is food intolerance. This occurs when your body has difficulty digesting certain types of food, such as lactose or gluten. Symptoms of food intolerance can include bloating, stomach pain, and diarrhoea. Stress can also be a factor in causing an upset stomach. When you are stressed, your body produces more stomach acid, which can lead to symptoms such as nausea and indigestion. In this article, we will explore the different causes of upset stomachs and provide you with tips on how to manage the condition. By understanding the causes of upset stomachs, you can take steps to prevent the condition and feel better when symptoms do occur.

The Role of Diet in Managing Upset Stomach

If you are experiencing an upset stomach, one of the most important things you can do is to pay close attention to your diet. Certain foods can aggravate an upset stomach, while others can help to soothe and heal the digestive system. When managing an upset stomach, it is important to choose foods that are easy to digest and gentle on the stomach. This may mean avoiding spicy, fried or fatty foods, which can be difficult to digest and can worsen symptoms. One type of food that can be particularly helpful for upset stomachs is probiotics. Probiotics are live bacteria that can help to promote healthy digestion and boost the immune system. They can be found in foods such as yogurt, kefir, and sauerkraut. Fibre-rich foods can also be beneficial for managing an upset stomach. These foods can help to regulate digestion and prevent constipation, which can exacerbate symptoms. Examples of high-fibre foods include fruits, vegetables, whole grains and legumes. In addition to choosing the right foods, it is also important to pay attention to how you eat. Eating small, frequent meals throughout the day can help to ease digestive symptoms and prevent nausea. It is also important to stay hydrated by drinking plenty of water and other fluids.

The Best Foods to Eat for Upset Stomach Relief

When you have an upset stomach, it can be difficult to know what foods to eat. However, there are certain foods that can help to soothe the digestive system and reduce symptoms. One of the best foods for upset stomach relief is ginger. Ginger has natural anti-inflammatory properties and can help to reduce nausea and vomiting. It can be consumed in a variety of forms, including fresh ginger tea, ginger ale, or ginger supplements. Another food that can be helpful for upset stomach relief is bananas. Bananas are easy to digest and can help to regulate bowel movements, which can be helpful if you are experiencing diarrhoea. They are also a good source of potassium, which can help to replace electrolytes lost due to vomiting or diarrhoea. Peppermint is another food that can be helpful for upset stomachs. Peppermint oil can help to relax the muscles in the digestive system, which can reduce symptoms such as cramping and bloating. Peppermint tea or peppermint supplements can be effective for this purpose.

Foods to Avoid When Your Stomach is Upset

If you have an upset stomach, there are certain foods that you should avoid in order to prevent further irritation of the digestive system. One of the foods to avoid when your stomach is upset is spicy foods. Spicy foods can cause irritation to the digestive system and can worsen symptoms such as nausea and abdominal pain. This includes foods like hot peppers, curry, and chilli. Another food to avoid when your stomach is upset is fatty or greasy foods. These types of foods can be difficult to digest and can worsen symptoms such as bloating and diarrhoea. Examples of high-fat foods include fried foods, processed foods, and fast foods. Dairy products can also be problematic for people with upset stomachs. This is because many people are lactose intolerant, meaning they have difficulty digesting lactose, a sugar found in dairy products. If you are lactose intolerant, you may experience symptoms such as bloating, gas, and diarrhoea after consuming dairy products. Finally, it is important to avoid caffeine and alcohol when your stomach is upset. Both of these substances can irritate the digestive system and can lead to symptoms such as nausea and diarrhoea.

Meal and Snack Ideas for an Upset Stomach

When you have an upset stomach, it can be challenging to know what foods to eat. However, there are several meals and snacks that can be gentle on the digestive system and help to soothe your stomach. One option for a meal when your stomach is upset is a simple chicken and rice soup. This soup is easy to digest and provides nourishment without being too heavy. To make the soup, simply simmer chicken breast and rice in chicken broth until cooked, and add some diced vegetables like carrots and celery for extra flavour. Another option is a baked sweet potato with a sprinkle of cinnamon. Sweet potatoes are a great source of fibre and can help to regulate digestion. Cinnamon has anti-inflammatory properties and can help to reduce bloating and gas. For a snack, try eating some plain crackers or toast. These foods are easy to digest and can help to settle the stomach. You can also try eating some sliced banana with a spoonful of peanut butter for a nutritious and filling snack. If you are feeling nauseous, try sipping on some ginger tea or nibbling on some crystallised ginger. Ginger has natural anti-inflammatory properties and can help to reduce nausea. It is important to eat small, frequent meals throughout the day when you have an upset stomach, rather than large meals. This can help to prevent further irritation to the digestive system and reduce symptoms.

Hydration Tips: Staying Hydrated with an Upset Stomach

Staying hydrated is important when you have an upset stomach, as vomiting and diarrhoea can cause dehydration. However, it can be difficult to stay hydrated when you are experiencing these symptoms. Here are some tips for staying hydrated with an upset stomach:

• Sip on fluids throughout the day: Instead of trying to drink a large amount of fluid at once, try sipping on fluids throughout the day. This can be helpful if you are experiencing nausea, as drinking too much at once can worsen this symptom.
• Drink clear fluids: When you have an upset stomach, it is best to stick to clear fluids such as water, broth, and clear juices. These fluids can help to replace lost fluids and electrolytes.
• Avoid caffeine and alcohol: Caffeine and alcohol can be dehydrating, so it is best to avoid these substances when you have an upset stomach. Stick to water, herbal tea, and other clear fluids.
• Try an electrolyte drink: If you are experiencing significant vomiting or diarrhoea, you may need to replenish your electrolytes. Electrolyte drinks can help to replace lost electrolytes and fluids.
• Eat hydrating foods: Some foods can help to hydrate the body, such as watermelon, cucumbers, and celery. Eating these foods can help to provide additional hydration and nourishment.
• Use a straw: Sipping fluids through a straw can help to reduce nausea and make it easier to drink fluids.

When to Seek Medical Attention for Upset Stomach Symptoms

Most cases of upset stomach can be managed at home with dietary and lifestyle changes. However, there are certain symptoms that may require medical attention. Here are some signs that you should seek medical attention for your upset stomach:

• Severe or persistent abdominal pain: If you are experiencing severe or persistent abdominal pain, it may be a sign of a more serious condition such as appendicitis, pancreatitis or a stomach ulcer.
• Bloody stools or vomit: If you notice blood in your stools or vomit, it may be a sign of a more serious condition such as inflammatory bowel disease or a bleeding ulcer.
• High fever: If you have a fever above 38°C along with your upset stomach, it may be a sign of an infection that requires medical attention.
• Dehydration: If you are experiencing significant vomiting or diarrhoea, you may become dehydrated. Signs of dehydration include dry mouth, dark urine, and feeling lightheaded.
• Unexplained weight loss: If you are experiencing unexplained weight loss along with your upset stomach, it may be a sign of a more serious condition such as celiac disease or inflammatory bowel disease.
• Worsening symptoms: If your symptoms are not improving with home remedies, or are getting worse, it is important to seek medical attention.

Conclusion: Nourishing Your Body with an Upset Stomach

An upset stomach can be uncomfortable and disruptive to your daily life, but with the right approach, you can manage your symptoms and nourish your body back to health. By following a diet that is gentle on the digestive system, avoiding foods that can aggravate your symptoms, and staying hydrated, you can help to reduce your symptoms and support your body's natural healing process. In addition to dietary changes, lifestyle changes such as managing stress, getting regular exercise, and practicing good hygiene can also support digestive health and reduce symptoms of upset stomach. While most cases of upset stomach can be managed at home with these strategies, it is important to seek medical attention if you experience severe or persistent symptoms, signs of dehydration, or other concerning symptoms. By taking care of your digestive health, you can help to prevent upset stomachs and support overall health and wellbeing.

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