Bland, easy-to-digest foods and plenty of fluids are your best allies when your stomach is in revolt. Plain rice, toast, bananas, clear broths, and herbal teas like peppermint or chamomile have all been studied for their ability to calm digestive distress, and the reasoning behind each is more specific than “just eat something mild.” The cause of your discomfort matters, too, because a stomach upset by a greasy meal calls for a different strategy than one churning from stress or a viral bug.
Start With Fluids Before Solid Food
When nausea, vomiting, or diarrhea is part of the picture, replacing lost fluid is more urgent than eating. Plain water works, but it does not replace the sodium and potassium your body loses through vomiting or loose stools. Oral rehydration solutions, which use a precise mix of glucose and salt, take advantage of the way glucose stimulates sodium and water absorption in the small intestine through a process that stays active even during illness.1PubMed Central. Oral rehydration therapy in the second decade of the twenty-first century You can buy pre-mixed rehydration drinks at most pharmacies, or make a simple version at home with water, salt, and sugar.
If you cannot keep anything down, take small sips rather than gulping. Ice chips or frozen fruit pops can help if even sipping water triggers nausea. Avoid caffeinated drinks and alcohol, both of which can worsen dehydration and irritate the stomach lining. Carbonated water is sometimes recommended anecdotally, but there is no strong evidence it settles nausea more effectively than still water, and the carbonation can add bloating for some people.
The Temperature of What You Drink
You might assume ice-cold water would feel soothing, but research on water temperature and stomach motility suggests it is not that straightforward. A study in healthy young men found that drinking very cold water (around 2°C) slowed the frequency of gastric contractions compared to warm water (60°C), and the frequency of those contractions was positively linked to energy intake.2PubMed Central. The effects of water temperature on gastric motility and energy intake in healthy young men In practical terms, cold water may temporarily quiet a crampy stomach by slowing contractions, but warm or room-temperature fluids are generally a better choice if your goal is to eventually eat and digest food normally. Warm broth, lukewarm tea, and room-temperature water are safe bets.
Gentle Solid Foods to Reach for First
Once you can tolerate fluids without worsening symptoms, it is time to introduce solid food gradually. The classic advice of bananas, rice, applesauce, and toast still holds up, not because these foods are magical but because they share useful properties: they are low in fat, low in fiber, and unlikely to irritate an already sensitive digestive tract. White rice and plain toast are starchy and easy to break down. Bananas provide potassium, which you lose rapidly with vomiting or diarrhea. Applesauce contains pectin, a soluble fiber with some evidence of benefit in diarrhea management.3PubMed Central. Effects of pectin on diarrhea in critically ill tube-fed patients receiving antibiotics
Plain crackers, boiled potatoes (without butter or sour cream), and oatmeal made with water are other options in the same category. The idea is to give your stomach something to work on without overloading it with fat, acid, or complex compounds that demand heavy processing.
Bone Broth and Its Gut-Soothing Reputation
Bone broth has been a go-to remedy for stomach trouble across many cultures for generations, and recent research has started to explain why it might actually help. A 2025 review examined the nutritional components of bone broth and found that it is rich in amino acids like glutamine, glycine, and proline, as well as minerals including calcium, magnesium, and zinc. These components have been linked to improved intestinal barrier function and reduced inflammation in the gut lining.4PubMed. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease Glutamine in particular is a preferred fuel source for the cells lining the intestine, which is relevant when those cells are under stress from infection or inflammation.
Bone broth also doubles as a source of fluid and electrolytes, making it especially useful during bouts of diarrhea or vomiting when you need hydration but cannot stomach the idea of plain water. Keep it simple: avoid heavily seasoned or fatty versions, which can backfire. A light chicken or vegetable broth sipped warm is the safest approach.
Herbal Teas and Plant-Based Remedies
Peppermint, chamomile, and ginger are probably the three most commonly recommended herbal remedies for an upset stomach, and each has at least some research behind it.
Peppermint has antispasmodic properties, meaning it can help relax the smooth muscles in the digestive tract. An observational study on two herbal formulas found that a combination containing peppermint oil and slippery elm was associated with significant improvement in symptoms of gastric and intestinal irritation, and participants consistently rated these formulas as more effective than commonly used antacids.5Journal of the Australian Traditional-Medicine Society. Prevention of symptoms of gastric irritation (GERD) using two herbal formulas: An observational study That said, peppermint can relax the valve between your esophagus and stomach, so if acid reflux is part of your problem, it might make heartburn worse. Use it for cramping and nausea rather than for acid-related discomfort.
Chamomile has anti-inflammatory and antispasmodic properties that have been documented across both traditional use and pharmacological research.6Academia.edu. Chamomile an Ancient Aromatic Plant A Review A cup of chamomile tea after a meal that is not sitting well can ease bloating and calm cramping. It also has mild sedative effects, which makes it a reasonable choice if your stomach trouble is keeping you from sleeping.
Ginger is the most widely studied of the three for nausea specifically. It has been used in clinical settings for morning sickness, postoperative nausea, and chemotherapy-related nausea. Fresh ginger tea, ginger chews, or even flat ginger ale (let the carbonation escape first) can help. The active compounds in ginger appear to speed gastric emptying, which is useful when food feels like it is sitting in your stomach like a brick.
Slippery elm bark is less well known but worth mentioning. It forms a gel-like coating when mixed with water, which can physically soothe an irritated throat and stomach lining. The herbal formula study mentioned above included slippery elm as a key ingredient alongside peppermint, and a second formula added deglycyrrhizinated licorice (DGL), a form of licorice processed to remove compounds that can raise blood pressure. Both formulas performed well for symptom relief.
What to Avoid Until You Feel Better
Knowing what not to eat is just as important as knowing what to reach for. Some foods reliably make digestive distress worse, and cutting them out temporarily can speed your recovery.
Fatty and greasy foods are at the top of the list. Research on functional dyspepsia has shown that adding fat to a meal increases feelings of fullness, bloating, and nausea in people whose stomachs are already sensitive. Fat infused into the small intestine exacerbates the gut’s sensitivity to distension, and long-chain fats found in fried food and rich sauces are worse than the medium-chain fats found in coconut oil.7PubMed Central. Dietary fat intake and functional dyspepsia If your stomach is upset, skip the pizza, french fries, and buttery anything.
Spicy food is another common aggravator. A prospective study of patients with functional dyspepsia found that spicy food intake was positively correlated with stomach fullness and retching, regardless of genetic variation in capsaicin receptors.8PubMed Central. A prospective study on symptom generation according to spicy food intake and TRPV1 genotypes in functional dyspepsia patients In other words, it is the capsaicin itself doing the damage, not your personal genetic sensitivity to it. If you are already feeling nauseated or bloated, hot sauce is not your friend.
Other common triggers to avoid during a flare-up include:
- Dairy: If you have any degree of lactose intolerance, dairy products can worsen diarrhea and bloating. Lactose intolerance in children is often triggered by underlying gut conditions like viral gastroenteritis, so a temporary dairy-free stretch makes sense during and after a stomach bug.9PubMed Central. Lactose intolerance and gastrointestinal cow’s milk allergy in infants and children – common misconceptions revisited
- Sugar-free candies and gum: Sugar alcohols like sorbitol, mannitol, and xylitol are poorly absorbed in the colon, where they increase osmotic pressure and draw water in, causing diarrhea and gas.10PubMed Central. Gut Microbiota Prevents Sugar Alcohol-Induced Diarrhea Check labels on “diet” or “sugar-free” products.
- Alcohol and coffee: Both stimulate acid production, and alcohol also irritates the stomach lining directly. Save them for when you are fully recovered.
- Raw vegetables and high-fiber foods: Normally healthy, but raw cruciferous vegetables, beans, and bran can produce gas and worsen bloating when your stomach is already struggling.
How You Eat Can Matter as Much as What You Eat
Eating smaller, more frequent meals instead of three large ones can reduce symptoms like bloating, fullness, and nausea. A review of the evidence on small frequent meals in clinical care found that this eating pattern may reduce gastrointestinal symptoms including vomiting, bloating, and fullness.11PubMed Central. Recommending Small, Frequent Meals in the Clinical Care of Adults: A Review of the Evidence and Important Considerations The logic is simple: a large meal requires your stomach to stretch and churn more aggressively, which can worsen discomfort when the stomach lining is inflamed or when gastric motility is already off.
Try eating five or six small portions spaced throughout the day rather than sitting down for a full plate. Chew slowly. Eating too fast introduces air into your stomach and puts more mechanical strain on a digestive system that is already struggling. And avoid lying down immediately after eating. Staying upright for at least 30 minutes helps gravity keep food moving in the right direction, which is especially important if reflux is contributing to your symptoms.
Fermented Foods and Probiotics
Yogurt, kefir, sauerkraut, miso, and other fermented foods contain live bacteria that can help restore balance in a disrupted gut. The benefit is partly direct: beneficial microbes can crowd out harmful bacteria and support digestion. It is also partly indirect, through the production of short-chain fatty acids like butyrate. Butyrate serves as a fuel source for the cells lining the colon, enhances the gut barrier, and has anti-inflammatory effects.12PubMed Central. Beyond the Gut: Unveiling Butyrate’s Global Health Impact Through Gut Health and Dysbiosis-Related Conditions: A Narrative Review Animal and cell studies have shown that butyrate can reduce markers of intestinal injury and inflammation, though the dose matters: very high concentrations may actually increase inflammatory signaling rather than suppress it.13PubMed. Beneficial effects of butyrate in intestinal injury
Among probiotic supplements, one of the most studied for digestive trouble is the yeast Saccharomyces boulardii. Unlike bacterial probiotics, it is resistant to stomach acid and antibiotics. Research has shown it can protect the normal gut microbiota and inhibit the harmful effects of diarrhea-causing infections.14PubMed Central. Probiotic Yeast Saccharomyces: Back to Nature to Improve Human Health It is commonly recommended alongside antibiotic courses to prevent antibiotic-associated diarrhea. If you are dealing with a stomach bug or recovering from a round of antibiotics, this is one of the better-supported options.
A word of caution on fermented foods during acute illness: if you are actively vomiting or experiencing severe diarrhea, the acidity of foods like yogurt or sauerkraut can sometimes make nausea worse. Wait until the worst has passed before introducing them. Plain yogurt without added sugar is a good starting point once you can handle mild foods.
Why Stress Makes Your Stomach Worse
If you have ever felt nauseated before a big presentation or had your stomach cramp during a tense argument, that is not in your head. The gut and the brain are in constant two-way communication, and stress has real, measurable effects on digestion. Research has shown that corticotropin-releasing factor, a stress hormone produced in the brain, inhibits the motility of the upper digestive tract (slowing stomach emptying) while simultaneously speeding up activity in the lower tract (potentially causing diarrhea and cramping).15Digestive Diseases. Role of Stress in Functional Gastrointestinal Disorders: Evidence for Stress-Induced Alterations in Gastrointestinal Motility and Sensitivity
This means that no food in the world will fully settle your stomach if stress is the underlying driver. The best dietary choices for stress-related stomach trouble are the same gentle options discussed above: warm tea, bland foods, small meals. But addressing the stress itself, whether through deep breathing, a short walk, or simply stepping away from a tense situation, can do more for your stomach than any particular food. Chronic stress-related digestive problems deserve a conversation with a doctor, because they can overlap with conditions like functional dyspepsia or irritable bowel syndrome, both of which involve a combination of altered gastric sensitivity, delayed emptying, and low-grade inflammation.16Karger Publishers. Gastroduodenal Mechanisms Underlying Functional Gastric Disorders
When Food Is Not Enough and You Need Medical Attention
Most stomach upsets resolve on their own within a day or two with rest, fluids, and careful eating. But certain symptoms are red flags that warrant a call to your doctor or a trip to urgent care. Vomiting blood (which may look like coffee grounds), black or tarry stools, sudden severe abdominal pain, and persistent vomiting that prevents you from keeping any fluids down for more than 24 hours all require prompt evaluation. Unintentional weight loss and prolonged loss of appetite are also warning signs that something more than a temporary bug might be going on.17PubMed Central. Evaluation of red flags minimizes missing serious diseases in primary care
Signs of dehydration, particularly in young children and older adults, also need attention. These include very dark urine, dizziness when standing, dry mouth, and in children, crying without tears or going more than eight hours without urinating. Oral rehydration solutions can handle mild to moderate dehydration, but severe cases may need intravenous fluids.
Fever above 101.3°F (38.5°C) accompanying stomach symptoms can indicate a bacterial infection that might require antibiotics rather than just supportive care. And if you have recurring episodes of stomach upset without an obvious dietary trigger, it is worth being evaluated for conditions like celiac disease, food allergies, H. pylori infection, or inflammatory bowel disease. Home remedies are a reasonable first step for occasional stomach trouble, but they should not substitute for diagnosis when the problem keeps coming back.
The Ancient Instinct to Eat Earth
Here is something you would probably never guess: throughout human history and across cultures, people with upset stomachs have eaten clay and soil. This practice, called geophagy, is still common in parts of Africa, Asia, and Latin America. A comprehensive review of the evidence found that geophagy is most common among pregnant women, children, and people living in tropical regions with high pathogen exposure.18PubMed. Why on earth?: Evaluating hypotheses about the physiological functions of human geophagy The clays people select tend to be high in binding capacity but low in bioavailable minerals, which suggests the behavior is not about nutrition at all. Instead, the evidence points to clay serving as a kind of natural detoxifier, binding to pathogens and dietary toxins in the gut before they can do harm.
This is not a recommendation to eat dirt. Modern antacids and adsorbent medications like bismuth subsalicylate work on similar principles in a controlled, safer way. But geophagy is a striking reminder that the human impulse to eat something soothing when the stomach is in trouble runs deep, long predating pharmacies and gastroenterologists. The instinct to reach for a bland, binding substance when your gut is unhappy is, in a very real sense, hardwired.