Dietitian Shares Foods for an Upset Stomach

When nausea or digestive discomfort makes eating difficult, a dietitian prioritizes fluids, rest, and small portions of mild foods. Bananas are soft and provide potassium, an electrolyte that vomiting or diarrhea can deplete. Their pectin, a soluble fiber, may also give loose stool more bulk. Plain white rice offers simple carbohydrates for energy and contains little fiber, so digestion requires less effort. It can be eaten alone or mixed into chicken broth.

Toast and plain crackers provide another low-fat, starchy option that can be eaten a little at a time. Saltines contribute some sodium, which may support hydration when fluids are being lost. After the stomach begins settling, a light layer of peanut butter can add protein and flavor. Unsweetened applesauce is smooth, supplies some fluid and natural sugar, and contains pectin. Limiting added sugar matters because excessive amounts can sometimes aggravate diarrhea or digestive discomfort.

Broth combines liquid with sodium and may feel manageable when appetite or interest in solid food is low. As tolerance improves, plain rice or soft noodles can make it more substantial. Ginger tea, fresh ginger steeped in hot water, or ginger added to broth or cooking rice may help with nausea. Many ginger ales have substantial sugar and little actual ginger.

The overall aim is to maintain nourishment and hydration while gradually returning to food, rather than pursuing perfect nutrition. Most illness-related stomach trouble resolves within a few days. Medical attention is warranted for possible dehydration, including dark-colored urine, a persistent high fever, blood in stool or vomit, or symptoms continuing beyond several days and approaching a week.