Most upset stomachs respond well to a combination of simple strategies: sipping the right fluids, eating bland foods, applying heat, and in some cases reaching for a tried-and-true herbal remedy or over-the-counter product. What works best depends on whether you’re dealing with nausea, cramping, diarrhea, or general queasiness, but several approaches overlap and can be combined safely.
Ginger, Peppermint, and Chamomile
Ginger is one of the most reliable natural options for nausea. Its key active compound, gingerol, is what gives ginger its sharp bite and is also responsible for its stomach-settling effects. Most clinical research has used 250 mg to 1 g of powdered ginger root, taken one to four times daily. You don’t need capsules to get there. A thumb-sized piece of fresh ginger steeped in hot water for five to ten minutes makes a strong tea, or you can try ginger chews and ginger ale made with real ginger (check the label, since many brands use artificial flavoring instead).
Peppermint works differently. It relaxes the smooth muscle lining your digestive tract by interfering with calcium signaling in the gut wall, which eases cramping and that tight, bloated feeling. Peppermint tea is the simplest delivery method. If your upset stomach leans more toward acid reflux than cramping, though, peppermint can make things worse by relaxing the valve between your esophagus and stomach, so skip it if heartburn is part of the picture.
Chamomile tea contains plant compounds that reduce inflammation in the stomach lining by inhibiting enzymes involved in the inflammatory process. It also has mild antispasmodic properties, making it a good choice for stomach cramps that come with general queasiness. A cup of chamomile won’t produce dramatic results on its own, but it’s gentle enough to sip throughout the day and pairs well with other strategies on this list.
What to Eat (and What to Skip)
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It used to be the standard recommendation, but medical guidelines no longer endorse it as a strict protocol. The American Academy of Pediatrics says it’s too restrictive and lacks the nutrients your gut needs to recover. Following it for more than 24 hours can actually slow healing. For adults, sticking to just those four foods is fine at the worst point of illness, but you shouldn’t limit yourself to them for longer than a day or two.
The broader principle behind BRAT still holds: eat bland, soft foods that are easy to digest. Beyond bananas and plain rice, good options include brothy soups, oatmeal, boiled potatoes, saltine crackers, and dry cereal. Once you start feeling a bit more stable, add foods with more nutritional substance like scrambled eggs, skinless chicken or turkey, and cooked vegetables. These give your body the protein and vitamins it needs without irritating your stomach.
Avoid greasy, spicy, or heavily seasoned foods until you’re fully back to normal. Dairy can be tough on a sensitive stomach for some people, and caffeine and alcohol both increase stomach acid production and can worsen nausea.
Staying Hydrated the Right Way
If you’re vomiting or dealing with diarrhea, dehydration is your biggest practical risk. Plain water helps, but your body absorbs fluid much more efficiently when glucose and sodium are present together. The World Health Organization’s oral rehydration guidelines are built on the principle that glucose helps pull sodium and water into the small intestine in a 1:1 ratio, which is why electrolyte drinks work better than water alone when you’re losing fluids fast.
If you’re actively vomiting, stick to liquids only: water, ice chips, broth, diluted fruit juice, electrolyte drinks, popsicles, or weak uncaffeinated tea. Take small sips rather than gulping. Once you can keep liquids down for a few hours, start introducing those bland solid foods.
Applying Heat to Your Stomach
A heating pad or hot water bottle pressed against your abdomen is one of the simplest ways to ease stomach cramps. Research from University College London explains why this works at the cellular level: heat above 40°C (104°F) activates heat receptors in the skin called TRPV1, which block pain receptors that would otherwise detect signals from damaged or irritated tissue underneath. In practical terms, the warmth doesn’t just feel comforting. It actually interrupts the pain signaling pathway between your gut and your brain.
Lie down with a heating pad on your stomach for 15 to 20 minutes at a time. A warm (not hot) bath can produce a similar effect. Just make sure there’s a layer of fabric between a heating pad and your skin to avoid burns, especially if you’re drowsy.
Over-the-Counter Options
Bismuth subsalicylate, the active ingredient in products like Pepto-Bismol, is one of the most versatile OTC choices for an upset stomach. It works through several mechanisms at once: it increases the mucus lining that protects your stomach wall, inhibits pepsin (a digestive enzyme that can irritate damaged tissue), and has mild antibacterial properties that help with infectious diarrhea. The salicylate component also reduces inflammation and excess fluid secretion in the intestines, which is why it helps with both nausea and diarrhea.
Antacids are a better choice if your upset stomach is really acid-driven, with burning or heartburn as the main symptom. Simethicone-based products target gas and bloating specifically by breaking up gas bubbles in your digestive tract, but they won’t help much with nausea or cramping.
Do Probiotics Help?
Probiotics can shorten the duration of diarrhea, particularly in children. A meta-analysis of over 1,200 children found that one well-studied strain reduced diarrhea duration by about 25 hours and improved cure rates in the first two days. Another strain cut diarrhea from rotavirus by roughly two days compared to placebo. For antibiotic-associated diarrhea, several strains have shown benefit, including varieties commonly found in yogurt and commercial probiotic supplements.
The catch is that probiotics work best as a complement to other approaches, not a standalone fix, and they take time to colonize your gut. If you’re in the middle of acute stomach distress, a probiotic won’t provide instant relief the way ginger tea or bismuth subsalicylate will. But starting one during or after a bout of stomach illness may help your gut recover faster.
What Doesn’t Work
Apple cider vinegar is one of the most commonly recommended home remedies for stomach trouble online, but there is no published clinical research supporting its use for heartburn or indigestion. Harvard Health Publishing reviewed the evidence and found nothing in the medical literature to back up the claims, despite how widely they circulate on blogs and social media. For people whose stomach upset involves excess acid, drinking vinegar could easily make symptoms worse.
Milk is another popular but unreliable remedy. While it may briefly coat the stomach and feel soothing, it stimulates acid production shortly after, which can leave you feeling worse than before. Carbonated drinks (other than ginger ale with real ginger) offer no meaningful benefit and can increase bloating and gas pressure in an already irritated stomach.