What to Eat With an Upset Stomach

“Applesauce is an awesome aid to get your stomach back in working order,” says Stamm. It’s easy to digest but still delivers important nutrients like pectin (a type of fiber) and potassium, a mineral that functions as an electrolyte to help keep fluid levels balanced.

Cooked carrots are a great way to boost nutrition and flavor when your menu is limited. “Cooking vegetables like carrots or spinach makes them easier to digest, and they’re perfect in egg scrambles or broth-based soups,” Stamm says.

Now’s the time to lean in to your love for white rice. “You may be wired to go for whole grain, high fiber options when it comes to carbs — but trust me when I say that gentle is best when your tummy is uneasy,” Stamm says. Since it’s low in fiber, white rice is easy to digest, and its starchy quality may help turn loose stools into firmer ones.

Getting a bit of protein is important, even when you’re feeling icky, but reach for things like chicken or fish, which are easier to digest and prepared plainly compared to fattier red meat. “Unseasoned proteins can be a good addition to your plain white rice or a baked sweet potato,” Stamm says.

“Bananas are great because they’re easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract,” says Julie Upton, M.S., R.D., co-founder of Appetite for Health. The high-fiber fruit not only keeps the system regular and aids in recovering from diarrhea, but the vitamin B6 also reduces bloating caused by fluid retention and the magnesium helps to relax muscles.

While it may seem counterintuitive, keeping your belly empty when feeling queasy can create more nausea because there’s nothing in the system to absorb stomach acid. Upton suggests nibbling on white toast or soda crackers every few hours since the starches from these simple carbohydrates “lack fiber, protein, and fat — all of which slow digestion and sit in your stomach longer.” The end result: Stool with some extra bulk.

Upton’s top two choices belong to the BRAT (bananas, rice, applesauce, and dry toast) diet, “the clinical diet plan registered dietitians use when patients have acute diarrhea or nausea.”

“High-fat sources of protein like processed or red meats and fried food can cause reflux — especially if you’re consuming large amounts late at night,” London says. “Eggs are an easier-to-digest alternative and an easy way to meet your protein needs without getting too full, too fast.” She recommends scrambling them with a drizzle of cooking oil or butter for a light dinner when you need something simple.

Adding whole grains can both soothe tummy ailments and prevent any future intestinal issues. “Soluble fiber from oats draws water into your digestive tract and moves food through your body,” London says. Aim to hit at least 25 to 35 grams of total fiber per day, but don’t overdo it. “Both hunger and overeating can make nausea, bloating, abdominal pain, and gas even worse,” she adds.

Prebiotic foods — produce, whole grains, pulses, nuts, and seeds — can help “fuel” friendly gut bacteria in your GI tract, London explains. By stimulating that “microbiota,” prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Institute of Food Technologists. Stock up on tomatoes, chicory, onions, asparagus, and wheat for the best benefits.

Foods that are rich in calcium, magnesium, and potassium also reduce belly bloat by balancing out sodium. Plus, research has linked diets high in these nutrients with smaller waists in those genetically predisposed to carrying weight in their midsections. Add yams plus avocados, oranges, and spinach to your repertoire to help bust bloating.

“Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting,” Upton says. “In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea.”

Just one word of caution: “While it’s safe for adults, ginger should not be used to treat a child’s gastrointestinal illness,” she adds.

Upset tummies often result from getting a little backed up. And since dehydration frequently causes constipation, sipping unsweetened beverages like tea, sparkling H2O, and the occasional diet soda can keep everything moving along. Most people need a minimum of eight cups per day.

If you know your tummy troubles stem from constipation, London also recommends drinking a cup of joe first thing in the morning. Research has shown that caffeine plus coffee‘s plant-based antioxidants can help you stay regular. Avoid caffeinated beverages if you’re sensitive, or feeling nausea or reflux unrelated to constipation.