7 Top Foods to Ease an Upset Stomach, According to Nutritionists

An upset stomach can really throw you off track. Whether it's due to stress, new medication, PMS, or a food that didn’t sit right, the discomfort can feel overwhelming—especially when you're hungry but can’t manage to eat. Thankfully, there are some foods (and drinks) that are both soothing and filling, making them perfect for times of stomach discomfort.

What Makes Certain Foods Suitable for an Upset Stomach?

The ideal foods for soothing an upset stomach can differ based on your symptoms and personal body needs, but simple foods often do the trick. According to registered dietitian Maddie Pasquariello, this typically involves foods with mild tastes, smells, and textures (i.e., avoiding greasy or fatty options). Simple carbohydrates are particularly helpful because they tend to be bland and starchy, making them easier to tolerate when you're feeling unwell. Additionally, Pasquariello notes, 'carbs provide quick energy, which helps keep our bodies functioning and supports metabolic needs.'

Certain liquids can also help alleviate stomach discomfort. For instance, Pasquariello suggests that warm beverages like tea or broth may ease cramping, while carbonated drinks such as ginger ale can aid in settling indigestion.

The primary goal when eating to calm an upset stomach is to nourish your body, ease hunger, and soothe your stomach until you're back to feeling normal. Below are the top foods recommended by registered dietitians to help with an upset stomach.

Best Foods to Relieve an Upset Stomach

Bananas

Bananas can be a game-changer when dealing with diarrhea. Rich in starch, they help firm up stool and make it easier to pass, explains registered dietitian Johanna Salazar. Bananas are also packed with potassium, an important electrolyte, which helps replenish the body's electrolytes. (Just to clarify: Electrolytes are minerals that maintain fluid balance in the body. Diarrhea can cause you to lose fluids and electrolytes, making it crucial to replace them.) Additionally, their mild taste is gentle on the digestive system, offering relief to an upset stomach, says Salazar.

Toast

When your stomach isn’t feeling its best, try some toast. With its mild flavor, it’s easy to digest, according to Pasquariello. The carbs in toast can fill you up, but if your stomach is ready for it, you can add a source of protein or healthy fats for extra nutrition. Options like almond butter with jam, hummus, or cottage cheese with berries make for a more satisfying snack or meal, helping to boost your caloric intake while you’re not feeling your best.

Oatmeal

If you're struggling with an upset stomach, a warm bowl of oatmeal might be just what you need. 'Oatmeal is soothing and easy to consume due to its texture, carbohydrate content, and mild flavor,' says Pasquariello. You can keep it simple with just water or milk, or add some nutrient-packed ingredients as your stomach improves. Pasquariello recommends starting with berries, bananas, or nut butter, as these ingredients provide essential nutrients without overwhelming your system with strong flavors or textures.

Peppermint Tea

"Peppermint tea helps to relax the muscles of the intestines," says Salazar. As a result, this tea is perfect for alleviating digestive discomfort, including nausea, vomiting, indigestion, and gas. Plus, it’s versatile enough to be enjoyed both hot and cold.

Plain Chicken

Plain chicken is one of the best options when dealing with an upset stomach. It’s not only mild and gentle on the digestive system, but also a good source of lean protein, which helps keep you full and satisfied. The key is to keep the preparation simple, as strong flavors and textures may irritate your stomach. Salazar recommends poaching the chicken, incorporating it into a soup, or giving it a light sear or bake. Be sure to avoid heavy spices and excessive fat (such as butter or oil), as they may aggravate your symptoms until your stomach settles.

Crackers

Crackers are high in starch, which can help firm up stool and relieve diarrhea, according to Salazar. It's best to avoid crackers with sugary coatings, cheese, or flavorings like spices and herbs, as these can irritate your stomach further. Instead, Salazar recommends sticking to plain saltine crackers. Their mild taste is gentle on your digestive system, and the salt content helps replenish lost electrolytes.

Miso Soup

Miso soup is rich in probiotics and prebiotics, which support the growth of healthy bacteria in the gut, says Salazar. This is essential for managing digestive health. The warm liquid of miso soup can also be soothing, especially if you're experiencing stomach cramps or nausea. While plain miso soup is comforting on its own, adding ingredients like ginger—an anti-inflammatory herb that helps with indigestion, nausea, and vomiting—or oregano, an antimicrobial that can fight bacteria or viruses causing an upset stomach, can enhance its digestive benefits, Salazar suggests.