Top Best Foods to Eat With Upset Stomach

Dealing with an upset stomach is a common occurrence for everyone now and then. Luckily, certain foods can provide relief from symptoms such as nausea, vomiting, indigestion, diarrhea, bloating, and gas. Here are eight easily accessible foods that can help you feel better quickly:

1. Ginger

Known for its natural ability to ease nausea and vomiting, ginger is a go-to remedy. You can consume ginger in various forms—raw, cooked, or brewed into tea. It’s considered safe and effective for various types of nausea, including chemotherapy-induced nausea, motion sickness, and morning sickness during pregnancy.

2. Chamomile

Chamomile is another well-known remedy for nausea. Besides soothing an upset stomach, chamomile can also reduce inflammation, promote better sleep, and alleviate symptoms of a cold. Sipping on a warm cup of chamomile tea can provide relief when you’re feeling queasy.

3. Peppermint

Peppermint has a long history of use as a remedy for upset stomachs. It’s known to help with nausea, gas, bloating, abdominal pain, and irregular bowel movements. Peppermint works by relaxing the muscles in the colon. You can find it in various forms like tea, hard candy, capsules, and oil.

4. Licorice

Licorice root has been used for medicinal purposes since ancient times, dating back to the Egyptians. Nowadays, it’s commonly used to address issues like heartburn and acid reflux. While the exact mechanism of how licorice works on these conditions isn’t fully understood, it’s worth noting that it can interact with certain medications. Always consult your doctor before starting a licorice supplement.

5. Lemons

Lemons contain citric acid, which can help neutralize nausea. Simply adding lemon to your water and sipping it throughout the day can provide relief if you’re feeling queasy.

6. Applesauce

Apples are rich in pectin, a type of soluble fiber known to improve symptoms of diarrhea. Applesauce, made without apple skins, is easier to digest than whole apples and contains fiber that can aid in regulating bowel movements.

7. Bananas

For a natural antacid option, consider reaching for a banana. Bananas are packed with potassium, which can boost mucus production in the stomach. This helps to shield the stomach lining from irritation and restores electrolyte balance.

8. Toast or Crackers

When your stomach is feeling unsettled, toasted bread or plain crackers, such as saltines, can come to the rescue.

These foods can soak up excess stomach acid, providing relief from discomfort. Plus, they’re gentle on the stomach and easy to digest, further aiding in calming stomach upset.


When you’re feeling queasy, reaching for anything with ginger, peppermint, lavender, or lemon can help calm your stomach, mainly because their flavors can distract your brain. Lemons are particularly known for their ability to alleviate morning sickness, but they can also ease other types of nausea.

They aid in detoxification, so enjoy them however you prefer: as a wedge in your tea, in lemonade, or even just by sniffing one if you’re not feeling hungry.

10. Bland Foods

Opt for bland options like rice and bananas. Soft, low-fiber foods such as tofu, farina, and baked potatoes are similar to the BRAT (Bananas, Rice, Applesauce, Toast) diet in that they are gentle on the gastrointestinal system.

When your digestion is off-kilter, choosing bland and non-acidic foods allows you to gradually reintroduce eating without exacerbating any existing issues, unlike heavy, greasy, or overly spicy foods.

11. Apples

Apples are rich in fiber, which aids in the elimination of toxins from your body. Fiber also helps to slow down digestion, potentially alleviating nausea. However, be cautious not to consume too much fiber, as it could worsen your nausea.

As a rule of thumb, try eating one whole apple or some slices if swallowing is easier. If eating a whole apple doesn’t appeal to you, opt for applesauce or apple juice instead.

12. Mint

Many people turn to mint tea or mints themselves when feeling unwell, including myself. I find that reaching for something minty or sour helps distract me from feeling nauseated. Mint is recommended for nausea because it promotes the flow of bile through the digestive system, which enhances overall stomach function.

If you’re not in the mood to incorporate mint into another food, chewing on fresh mint leaves can be effective. Additionally, if you’re not up for eating or drinking anything, aromatherapy using mint essential oils might provide relief.

13. Crackers

It’s no surprise that crackers are a go-to when you’re feeling nauseous—they always seem to work wonders. Your mom might have recommended them when you were under the weather, and there’s actually a scientific reason behind their effectiveness.

14. Cold Foods

Many people experience nausea alongside a sensitivity to strong smells. One way to tackle this is by opting for cold foods, as they tend to be less aromatic than hot foods. This is why bland snacks can be appealing when you’re feeling queasy—they satisfy hunger without overwhelming smells or tastes. Try ice pops, Jell-O, or sucking on ice cubes to avoid worsening nausea with strong odors.

15. Protein-Rich Foods

If carb-heavy foods aren’t helping, consider incorporating protein-rich options into your diet. Consuming small portions of high-protein foods throughout the day can help regulate blood glucose levels and alleviate queasiness. Think of foods like hard-boiled eggs, tofu, chicken, and Greek yogurt.

16. Chicken Broth

While lemon and mint can offer relief, they might not satisfy your hunger. It’s important to eat regularly even when you’re nauseous. Chicken soup may be a classic comfort food, but it can be too heavy on an upset stomach. Opt for chicken broth instead—it’s gentler on the stomach and can provide a comforting effect.

17. Licorice Root

Many types of tea can help with nausea, but licorice root tea is particularly effective. Research has shown that licorice root tea possesses antiviral and antibacterial properties, which may help treat nausea and protect against ulcers that can contribute to nausea.

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