Most upset stomachs resolve on their own within a few hours, but you don’t have to wait it out doing nothing. A combination of what you eat, drink, and do in the short term can significantly cut down on nausea, cramping, and bloating. Here’s what actually works and why.
Ginger for Nausea
Ginger is one of the most well-studied natural remedies for nausea. It works by blocking serotonin receptors in the gut, the same receptors that trigger the signals your brain interprets as “I need to throw up.” It also increases movement in the stomach and intestines, helping food pass through rather than sitting and causing discomfort.
The effective dose in clinical studies is about 1,000 mg per day, typically split into four smaller doses of 250 mg. You can get this from ginger capsules, but fresh ginger tea works too. Slice about a thumb-sized piece of fresh ginger, steep it in hot water for 10 minutes, and sip it slowly. Ginger chews and ginger ale (made with real ginger, not just flavoring) are other options, though they deliver less of the active compounds.
Apply Heat to Your Abdomen
A heating pad placed directly on your stomach relaxes the outer abdominal muscles and encourages the digestive tract to keep moving. This is especially useful for cramping and bloating, where muscles tighten up and trap gas or slow digestion. Lie down with the pad on your stomach for about 15 minutes. A hot bath works similarly and has the added benefit of relaxing the rest of your body, which can help if stress is contributing to your stomach trouble. Aim for 15 to 20 minutes in the tub.
Peppermint for Cramping and Bloating
Peppermint oil is a natural antispasmodic. The menthol in peppermint blocks calcium channels in the smooth muscle lining your digestive tract, which prevents the muscles from contracting too forcefully. This makes it particularly good for cramping, gas, and that tight, bloated feeling.
Peppermint tea is the simplest option for general stomach upset. If you use peppermint oil capsules, look for enteric-coated versions, which are designed to dissolve further down in the intestines rather than in the stomach itself. Non-coated peppermint oil can relax the valve between your stomach and esophagus, potentially causing heartburn. If acid reflux is part of your problem, stick with the tea in small amounts or skip peppermint entirely.
Chamomile Tea
Chamomile has been used for centuries for digestive complaints, and there’s real chemistry behind it. The flowers contain over 36 flavonoids, including apigenin and quercetin, compounds with anti-inflammatory properties that can calm irritation in the stomach lining. Chamomile is traditionally used for gas, cramping, and general digestive irritation. Brew a cup using a tea bag or loose flowers, let it steep for five minutes, and drink it warm. It’s gentle enough to use alongside other remedies and has a mild calming effect that can help if anxiety is making your stomach worse.
Try the Pressure Point on Your Wrist
There’s a spot on the inside of your forearm called P6 that has clinical evidence behind it for reducing nausea. To find it, place three fingers across the inside of your wrist, starting at the crease where your hand meets your forearm. The point sits right below your three fingers, in the small groove between the two tendons. Press firmly with your thumb and hold for two to three minutes, or use a circular motion.
In a randomized controlled trial, patients who applied pressure to this point experienced significantly lower nausea severity and vomiting frequency over a six-hour period compared to placebo and control groups. Acupressure wristbands, which apply constant pressure to this spot, are sold at most pharmacies and are worth trying if nausea is your main symptom.
What to Eat (and What to Skip)
The old advice was to stick strictly to bananas, rice, applesauce, and toast. That combination is fine for a day or two, but it’s nutritionally limited and there’s no evidence it works better than other bland foods. You have more options than you might think: brothy soups, oatmeal, boiled potatoes, crackers, and plain dry cereal are all easy on the stomach.
Once you’re starting to feel better, add foods that are still gentle but provide the protein and nutrients your body needs to recover. Cooked carrots, butternut squash, skinless chicken or turkey, fish, eggs, and avocado all fit this category. The key is to avoid anything greasy, spicy, or high in fat until your stomach has fully settled, since fat slows digestion and can make nausea worse.
Eat small amounts frequently rather than full meals. An empty stomach produces acid with nothing to work on, which can increase nausea, but a large meal overwhelms a digestive system that’s already struggling. Small portions every two to three hours hit the right balance.
Stay Hydrated, but Slowly
Vomiting and diarrhea deplete fluids and electrolytes fast. Sipping water, diluted broth, or an oral rehydration solution is more important than eating when your stomach is at its worst. The key word is sipping. Gulping large amounts of liquid can stretch the stomach and trigger more nausea. Take small sips every few minutes. If plain water doesn’t sit well, try it at room temperature, since very cold drinks can cause the stomach muscles to contract.
Over-the-Counter Options
If home remedies aren’t enough, the right OTC medication depends on your main symptom. For indigestion, heartburn, or general queasiness, bismuth subsalicylate (the active ingredient in Pepto-Bismol) coats and soothes the stomach lining and can reduce nausea. For diarrhea specifically, loperamide (Imodium) is more effective. In a head-to-head comparison, loperamide controlled diarrhea faster and for longer than bismuth subsalicylate, with patients rating it significantly better for overall relief within 24 hours.
Antacids are the right choice if your upset stomach involves burning or acid reflux. They neutralize stomach acid quickly, though the relief is temporary. Simethicone-based products target gas and bloating specifically by breaking up gas bubbles in the gut.
What Probiotics Can and Can’t Do
Probiotics are often recommended for stomach trouble, but the evidence is mixed for acute episodes. A large study published in the New England Journal of Medicine tested one of the most well-known probiotic strains in children with stomach flu and found no meaningful difference from placebo. The probiotic group had diarrhea for a median of about 50 hours, virtually identical to the placebo group. Probiotics may have benefits for long-term gut health, but they’re unlikely to shorten a bout of stomach upset that’s already underway.
Signs That Need Medical Attention
Most stomach upset passes within a day or two. But certain patterns suggest something more serious. Pain that starts near your belly button and migrates to the lower right side of your abdomen over 12 to 24 hours is a classic sign of appendicitis, especially if it worsens when you move, cough, or take deep breaths. Upper abdominal pain that gets worse after eating, combined with nausea, fever, and a rapid pulse, can indicate pancreatitis. A sudden, sharp cramp in the lower abdomen that hits maximum intensity almost immediately, often first thing in the morning, may point to kidney stones.
Go to the emergency room if your pain is severe enough to keep you from functioning normally, if you can’t keep any liquids down, or if you’re unable to have a bowel movement and are experiencing significant bloating, particularly if you’ve had abdominal surgery in the past. Pain that resembles something you’ve experienced before but feels worse or behaves differently also warrants a visit.