What foods help settle an upset stomach?

Taming the Tummy Troubles: Foods to Soothe an Upset Stomach

That churning, gurgling, altogether unpleasant feeling in your gut – an upset stomach. We’ve all been there. Whether it’s from a rogue food truck taco, a bout of the stomach flu, or just general digestive sensitivity, finding relief is paramount. While medication can sometimes be necessary, often the simplest solution lies in choosing the right foods to gently coax your digestive system back to its happy place.

Forget the spicy, greasy, and overly processed. When your stomach is rebelling, the goal is to nourish it with foods that are easy to digest and won’t further irritate the already delicate lining. Think of it as giving your gut a vacation.

The Bland Brigade: Your First Line of Defense

When nausea or discomfort hits, bland foods are your best friends. They require minimal effort from your digestive system and can help absorb excess stomach acid. Here are some tried and true champions:

• Toast (Plain): Dry toast, particularly white toast, is a classic for a reason. It’s easily digestible and can help soak up excess fluid in the stomach. Avoid butter or spreads initially.
• Rice (White): Similar to toast, plain white rice is simple and gentle on the stomach. Opt for well-cooked, fluffy rice and avoid adding spices or sauces.
• Bananas: These potassium-rich fruits are easy to digest and can help replenish electrolytes lost through vomiting or diarrhea. Their soft texture is also soothing for a sensitive stomach.
• Crackers (Saltines): Another staple, saltine crackers can help absorb excess stomach acid and provide a mild, salty flavor that can be surprisingly comforting.

Protein Power: Building Back Strength

Once you can tolerate the bland basics, introducing easily digestible proteins can aid in recovery and provide essential nutrients.

• Chicken (Boiled or Baked): Lean, skinless chicken, prepared simply by boiling or baking, is a gentle source of protein. Avoid frying or adding heavy sauces.
• Yogurt (Plain, Non-Fat): Yogurt contains probiotics, beneficial bacteria that can help restore balance in the gut. Choose plain, non-fat varieties without added sugar or artificial flavors.

Gentle Garden Goodness: Nutrients Without Irritation

Fruits and vegetables provide vital vitamins and minerals, but some are easier on the stomach than others when it’s upset.

• Pears: Pears are a good source of fiber and are generally well-tolerated. Choose ripe, soft pears for optimal digestion.
• Sweet Potatoes (Mashed or Baked): Sweet potatoes offer complex carbohydrates and vitamins, and their smooth texture makes them easy to digest when mashed or baked.
• Applesauce: Provides some fiber and gentle sweetness, but make sure it is unsweetened and plain.

Hydration is Key:

Don’t forget the importance of staying hydrated. Sip on water, clear broths (chicken or vegetable), or herbal teas like chamomile or ginger to soothe the stomach and prevent dehydration.

Listen to Your Body:

Ultimately, the best foods for an upset stomach are the ones that you tolerate best. Start with small portions and pay attention to how your body responds. If a particular food seems to worsen your symptoms, avoid it and try something else.

Dealing with an upset stomach is never fun, but by choosing gentle, easily digestible foods, you can help calm your digestive system and get back on the road to recovery. If symptoms persist or worsen, it’s always a good idea to consult with a healthcare professional.