Most upset stomachs resolve on their own within a few hours, and a handful of simple strategies can speed that process along. What works best depends on what’s causing your discomfort, whether it’s nausea, bloating, cramping, or a combination. Here’s what actually helps.
Start With What You Eat and Drink
The fastest way to calm an angry stomach is to stop adding fuel to the fire. Avoid high-fat foods, caffeine, alcohol, and anything with a lot of sugar or artificial sweeteners. These all increase the workload on your digestive system or draw extra water into the gut, which can make nausea, cramping, and diarrhea worse.
You may have heard of the BRAT diet (bananas, rice, applesauce, toast) as a go-to for stomach trouble. Most experts no longer recommend a strict restricted diet like this. The National Institute of Diabetes and Digestive and Kidney Diseases advises returning to your normal diet as soon as you feel ready to eat. The key is avoiding the triggers listed above and easing back in with whatever bland, familiar foods sound tolerable. Plain crackers, broth, boiled potatoes, and steamed vegetables are all reasonable choices.
One thing to watch: if you’re dealing with diarrhea, you may have temporary trouble digesting dairy for up to a month afterward, even if you’re normally fine with it. Stick to lactose-free options until your gut fully recovers.
Staying hydrated matters more than eating. Small, frequent sips of water or an electrolyte drink are easier on your stomach than gulping a full glass at once.
Ginger and Peppermint
These two have the strongest evidence among home remedies, and they work through different mechanisms. Ginger contains a compound called gingerol that has both antispasmodic and prokinetic effects, meaning it relaxes stomach muscles while also helping food move through your digestive tract more efficiently. Peppermint’s active ingredient, menthol, acts as an antispasmodic and mild pain reliever, which is particularly helpful for bloating and cramping.
For ginger, fresh slices steeped in hot water make an effective tea. Ginger chews and ginger candies work too, as long as they contain real ginger rather than just flavoring. For peppermint, a cup of peppermint tea is the simplest option. If your upset stomach involves acid reflux, though, skip the peppermint. Relaxing the muscles at the base of your esophagus can let acid creep upward and make heartburn worse.
Apply Heat to Your Abdomen
A heating pad or warm water bottle placed on your stomach can bring noticeable relief, especially for cramping. Heat dilates blood vessels in the area, increasing circulation and boosting local metabolism. It also relaxes and stretches the abdominal muscles, which directly reduces pain caused by muscle spasms in the gut wall. Keep the temperature comfortable, not hot, and use a cloth barrier between the heat source and your skin. Fifteen to twenty minutes is usually enough per session.
Over-the-Counter Options
Which product to reach for depends on your specific symptoms.
- Antacids (calcium carbonate): Best for heartburn, acid indigestion, or a burning feeling in your upper stomach. These work by directly neutralizing stomach acid. Tums and Rolaids are common examples.
- Bismuth subsalicylate: Best for nausea, general queasiness, and diarrhea. This is the active ingredient in Pepto-Bismol. The salicylate component reduces inflammation in your gut lining and decreases the amount of fluid your intestines secrete, which helps firm up loose stools. One caution: if you have a stomach ulcer or are sensitive to aspirin-like compounds, avoid this one. The salicylate can reduce the protective mucus layer in your stomach.
- Simethicone: Best for gas and bloating specifically. It works by breaking up gas bubbles in your digestive tract so they’re easier to pass. It won’t help with nausea or diarrhea, but if trapped gas is driving your discomfort, it can bring fast relief. Gas-X is the most common brand.
Habits That Help in the Moment
Lying down flat can increase nausea and worsen acid reflux. If you need to rest, prop yourself up at a slight angle or lie on your left side, which positions your stomach in a way that makes it harder for acid to travel upward. Loose clothing helps too. Tight waistbands put direct pressure on your abdomen and can intensify bloating and discomfort.
Deep, slow breathing is surprisingly effective for nausea. Inhale through your nose for four seconds, hold briefly, and exhale slowly through your mouth. This activates your body’s calming nervous system response, which directly influences gut activity. Even a few minutes of this can take the edge off.
Fresh air helps many people with nausea. If you can step outside or open a window, the combination of cooler air and a change of environment can reduce the urge to vomit.
Probiotics for Stomach Bugs
If your upset stomach is caused by a viral or bacterial infection (the classic “stomach bug”), probiotics may shorten your recovery time. A strain called Lactobacillus reuteri has the strongest evidence: a large analysis of over 1,200 children found it reduced the duration of diarrhea by about 25 hours and increased cure rates in the first two days. Results for other strains are more mixed. Lactobacillus rhamnosus GG showed benefit in some smaller studies, reducing diarrhea by about two days, but a larger trial of 646 children found no significant difference compared to placebo.
Probiotics are not a quick fix for the stomach upset you’re feeling right now. They’re most useful as a supplement you take alongside other strategies when you’re riding out a stomach bug over several days. Look for products that list specific strain names on the label, not just the genus.
What Your Symptoms Are Telling You
Most upset stomachs come from something identifiable: you ate too much, ate something that disagreed with you, picked up a mild virus, or are dealing with stress. These typically resolve within a few hours to a couple of days with the strategies above.
Some patterns point to something more specific. If your stomach hurts after meals and comes with a burning sensation, you’re likely dealing with excess acid or mild gastritis. Antacids and smaller, more frequent meals tend to help. If bloating and gas are the main issues, simethicone and peppermint are your best bets, along with avoiding carbonated drinks and foods you know cause gas. If nausea is the dominant symptom, ginger, deep breathing, and lying on your left side are the most reliable first steps.
Signs That Need Medical Attention
According to the American College of Emergency Physicians, you should seek emergency care if abdominal pain is sudden, severe, or does not ease within 30 minutes. Continuous severe pain accompanied by nonstop vomiting can indicate a serious or life-threatening condition such as appendicitis, a bowel obstruction, or internal bleeding. Other red flags include vomiting blood or material that looks like coffee grounds, black or bloody stools, high fever alongside stomach pain, and an abdomen that feels rigid or extremely tender to the touch. These warrant immediate evaluation, not home remedies.