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Easy to Digest Foods for an Upset Stomach

Easy to Digest Foods for an Upset Stomach

There are several foods that you can consume to bring about relief from an upset stomach. In this article, we will list out these foods and how they help, as well as provide you with a list of foods that you should avoid.
Rujuta Borkar
Last Updated: May 5, 2018
Both, peppermint and chamomile tea have an antispasmodic effect on the muscles of the digestive tract and help in relieving bloating, heartburn, and flatulence.

There are several reasons for why an upset stomach can come about. These vary from eating certain fatty and fried foods to suffering from flu or diarrhea or due to motion sickness. All in all, it happens sometimes―we end up eating something or a change in our routine comes about and an upset stomach follows. And then follow all the restrictions of what to eat and what not to eat. So what would help in this situation is to have a list of easy to digest foods for an upset stomach. Why? So you know exactly what to eat and what to leave out―this will automatically help your stomach problem and help your condition improve faster.

Foods for an Upset Stomach

There are several causes that lead to an upset stomach, like diarrhea, indigestion, and bacterial or viral growth. The best way to deal with this is to give your stomach some rest and not tax it with heavy foods, this will in turn help you to recover faster.

1# Water and Fruit Juices

It is important to keep your system hydrated when you're suffering from an upset stomach. Therefore, consuming liquids is imperative. You can either choose to have fruit juices―make sure they are made of non-citrus fruits and that they are absolutely fresh―or you can have water. Liquids help in a dual way by softening the stools for easy passage and flushing the digestive system of the waste. In case you're suffering from diarrhea as a result of an upset stomach, replenish the lost minerals by taking an energy drink.
Make sure that you do not have any form of caffeine drinks, these lead to heartburn and could cause constipation as well. For a quick recovery, stick to water.

2# Rice

Rice or rice cereal is one of the least-taxing foods for your stomach. If you have noticed, an intake of rice gets you hungry faster than when you have foods that are full of carbs (like rolls). Rice with a mild and plain curry made of pulses, or rice mixed with yogurt is a great aid for your upset stomach.

3# Organic Yogurt

Yogurt is one of the mildest foods to have as a cure for an upset stomach. Not only is it less taxing, but it is a rich source of the good bacteria (acidophilus) and contains calcium and protein as well. These bacteria kill the viruses and the other harmful bacteria that might have developed in the stomach and help one recover faster. Make sure that you choose a brand that has been labeled as having 'active cultures'. Like we said, this will increase the number of good bacteria in the system, thus aiding in digestion and getting rid of the bloated feeling. For easy digestion, yogurt can be turned into buttermilk as well, and a pinch of salt and asafoetida can be added to it.

4# Raw Food

Try to consume food in its basic raw form and that will help with easy and effective digestion without taxing your stomach. Include a variety of vegetables and sprouts, and fruits like papaya, figs, and pineapple. Do this and you'll notice a difference almost instantly.

5# BRAT Diet

The B (Banana) R (Rice) A (Applesauce) T (Toast) (BRAT) diet is known to be a life savior when it comes to an upset stomach. These foods are among the easiest to digest, are mild and bland, and therefore do not cause any problems to one's health. The BRAT diet plan contains mild foods for an upset stomach and is one of the most common food plans that are recommended.

6# Oats

Introducing fiber in your system helps. But it has to be made sure that it is done slowly. Do not start hoarding on fiber. Check to see what effect it has on your stomach and then begin to increase the intake. Oatmeal is one of the best choices to make as high fiber food because it is very easy to digest. It helps to draw in water and relieve symptoms of constipation as well.

7# Ginger

Ginger is a rich source of antioxidants and therefore, not only does it help in promoting overall health, but it also helps in relieving the symptoms of nausea that indigestion and an upset stomach bring along. Ginger can be consumed either as an addition to tea or in its raw form. For quick relief from the bloating and gas that comes about as a result of an upset stomach, grate some ginger, add 2 - 3 drops of lemon juice to it, then chew and swallow.

8# Soup and Broths

Consuming soups to bring about relief from an upset stomach is a great option, if you choose the right kinds of soups. Do not use the ready-to-eat soup varieties because these contain high amounts of sodium, fats, and cream which can worsen your condition by putting more pressure on your system. Instead, opt for homemade soups and broths that are mild and clear. These will prevent dehydration, help to replenish the lost energy, and soothe and settle the stomach―thus easing the symptoms that have been brought about.

9# Papayas

Papayas are one of the best foods that you can eat for an upset stomach. Not only do they promote digestion and ease the symptoms of indigestion, but they also help in relieving the pain, bloating, and discomfort that is brought on due to constipation. The papaya fruit contains the enzymes chymopapain and papain which helps to break down proteins in the stomach, as well as promote a healthy acidic environment.

10# Bananas

Bananas are not only a great source of energy, but they are also mild on the stomach. These can be easily digested and help relieve an upset stomach. They contain an agent called pectin which helps in firming the bowels and thereby leads to the flushing out of toxins―thus bringing about relief from the symptoms of an upset stomach.

Other Foods

Here is a list of some other foods and drinks that can aid an upset stomach:
  • Chicken broth
  • Non-citrus fruits
  • Plain crackers
  • Gelatin
  • Green leafy vegetables
  • Apricots
  • Lean meat
  • Fish
  • Skinless chicken
  • Whole grains
  • Carrots
  • Skinless potatoes
  • Organic tea
  • Porridge
  • Pears

Foods to Avoid During an Upset Stomach

Along with consuming particular food types, it is important to avoid certain foods as well. Here are some of them:
  • Spicy food
  • Coffee
  • Alcohol
  • Chocolate
  • Cheese
  • Aerated drinks
  • Citrus fruits
  • Chili peppers
  • Antibiotics
  • Tomato sauce
  • Nuts
  • Berries
  • Corn
  • Red meats
  • Dairy
  • Processed foods
  • Tomatoes
  • Fatty and fried foods
And now that you know what some of the easy to digest foods for an upset stomach are, you can go on to include those in your diet and be on the way to a speedy recovery.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.