Most upset stomachs resolve on their own within a day or two, but the right combination of simple remedies can cut that misery short. What helps most depends on your specific symptoms, whether that’s nausea, cramping, diarrhea, or a general queasy feeling. Here’s what actually works and why.
Start With What You Drink, Not What You Eat
Fluid replacement is the single most important thing you can do when your stomach is off, especially if vomiting or diarrhea is involved. Plain water works, but your body absorbs fluids faster when sodium and glucose are present in roughly equal amounts. That’s the principle behind oral rehydration solutions like Pedialyte and similar products: a 1:1 ratio of sodium to glucose optimizes absorption through the gut wall. You don’t need to buy a specialty product. Diluted broth, coconut water, or a pinch of salt and a small spoonful of sugar in water accomplish the same goal.
Take small, frequent sips rather than gulping. A stomach that’s already irritated is more likely to reject a large volume of liquid all at once. If you’re vomiting, wait 15 to 30 minutes after an episode before trying again.
Foods That Are Easy on Your Stomach
The classic BRAT diet (bananas, rice, applesauce, toast) has been standard advice for decades, though there’s no clinical research comparing it to other approaches. Harvard Health experts suggest it’s reasonable for a day or two but unnecessarily restrictive beyond that. You’re not limited to those four foods. Brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereals are equally gentle and easier to tolerate than richer meals.
Once the worst has passed, adding more nutritious options speeds recovery. Cooked squash, carrots, sweet potatoes without skin, avocado, skinless chicken or turkey, fish, and eggs are all bland enough to be well tolerated while delivering the protein and nutrients your body needs to bounce back. The key is avoiding the foods most likely to re-trigger symptoms.
Foods and Drinks to Avoid
Fatty foods are one of the most reliable triggers for stomach discomfort. When fats reach your small intestine, they provoke a strong release of digestive hormones that alter how your stomach contracts and empties, intensifying nausea and fullness. This response is exaggerated in people who already have a sensitive gut.
Fructose, found in fruit juice, honey, and many processed foods, causes malabsorption in a significant number of people. About 20% of those with irritable bowel symptoms can’t fully absorb even a moderate dose, leading to bloating, pain, and diarrhea. Dairy can cause similar problems if you’re lactose intolerant, since undigested lactose ferments in the gut and draws in extra water. Caffeine, alcohol, and carbonated drinks all stimulate acid production or gut motility in ways that make an already upset stomach worse. Cold foods may also slow gastric emptying slightly, so room-temperature or warm options are generally a better bet.
Apply Heat to Your Abdomen
A heating pad or hot water bottle on your stomach isn’t just comforting. External warmth increases blood flow to the area and can reduce the sensation of cramping. The gut has temperature-sensitive receptors in its lining, and gentle, sustained heat activates nerve pathways that compete with pain signals. Keep the temperature moderate (warm, not scalding) and apply it for 15 to 20 minutes at a time. This works particularly well for cramp-dominant stomach upset rather than nausea.
Over-the-Counter Options
Pink bismuth products (the active ingredient in Pepto-Bismol and similar brands) are one of the more versatile options. Bismuth subsalicylate works through several mechanisms at once: it coats irritated stomach lining, shielding it from acid. It reduces the amount of fluid your intestines secrete, which firms up loose stools. And it has mild antibacterial properties that are effective enough to provide roughly 65% protection against traveler’s diarrhea when used preventively. In the stomach, the compound reacts with stomach acid to form a protective layer over irritated or eroded tissue.
Antacids containing calcium carbonate or magnesium hydroxide neutralize stomach acid directly and work within minutes for heartburn or acid-related discomfort. Simethicone-based products (like Gas-X) help with bloating and gas by breaking up bubbles in the gut, though they won’t do much for nausea or cramping. For nausea specifically, antihistamine-based options like dimenhydrinate (Dramamine) or meclizine can help, though drowsiness is a common side effect.
Ginger and Chamomile
Ginger has the strongest evidence of any herbal remedy for nausea. It speeds gastric emptying, meaning food moves through your stomach faster rather than sitting there making you feel sick. Fresh ginger tea, ginger chews, or even flat ginger ale (let the carbonation dissipate first) can take the edge off. A thumb-sized piece of fresh ginger steeped in hot water for 10 minutes makes a simple, effective tea.
Chamomile contains a compound called apigenin that has anti-inflammatory effects on the stomach lining. Research in animal models shows it can reduce inflammation in the gastric mucosa and even decrease bacterial colonization that contributes to chronic stomach irritation. Chamomile tea is mild enough to drink even when your stomach is at its most sensitive, and many people find the warmth alone provides relief.
Peppermint is another option, particularly for bloating and intestinal spasms. It relaxes the smooth muscle in the digestive tract. However, if your upset stomach involves acid reflux, peppermint can make it worse by relaxing the valve between your esophagus and stomach.
Probiotics for Diarrhea-Dominant Symptoms
If your upset stomach involves diarrhea, probiotics can meaningfully shorten how long it lasts. A large Cochrane review found that probiotics reduced the average duration of diarrhea by about 30 hours and cut the risk of diarrhea persisting beyond three days by roughly a third. Not all strains are equally effective. Lactobacillus rhamnosus GG (often labeled LGG) has the most consistent evidence, particularly for viral stomach bugs like rotavirus, where it reduced stool frequency from an average of 2 episodes per day down to less than 1 by day three of treatment.
Saccharomyces boulardii, a beneficial yeast rather than a bacterium, is another well-studied option that’s available in most pharmacies. The advantage of probiotics is that they work alongside other treatments without interfering. They’re most useful when started early in the course of illness rather than after symptoms have already begun to resolve.
When an Upset Stomach Needs Medical Attention
Most stomach trouble is self-limiting, but certain symptoms signal something more serious. Get emergency care if you’re vomiting blood, notice black or bloody stools, find blood in your urine, or have a swollen and tender abdomen. Chest, neck, or shoulder pain accompanying stomach pain can indicate a cardiac event rather than a digestive one. Persistent vomiting that prevents you from keeping any fluids down for more than 12 hours raises the risk of dangerous dehydration, particularly in children and older adults. A high fever alongside stomach pain points toward an infection that may need treatment beyond home remedies. Severe pain that’s localized to one specific spot, especially the lower right abdomen, warrants prompt evaluation to rule out appendicitis.