Ginger, bland foods, staying hydrated, and over-the-counter remedies like bismuth subsalicylate are among the most effective ways to settle an upset stomach. What works best depends on whether you’re dealing with nausea, diarrhea, bloating, or general queasiness, but several options have solid evidence behind them.
Ginger Works Fast for Nausea
Ginger is one of the best-studied natural remedies for an upset stomach. Its active compounds block serotonin receptors in the gut that trigger nausea and vomiting. They also speed up gastric emptying, which means food moves through your stomach faster instead of sitting there making you feel sick. This combination of effects is why ginger helps with everything from motion sickness to morning sickness to post-surgical nausea.
You don’t need much. Clinical trials show that roughly 1 gram per day (about half a teaspoon of ground ginger) taken for three or more days significantly reduces vomiting. That’s the equivalent of a thumb-sized piece of fresh ginger steeped in hot water, a couple of ginger capsules, or a few pieces of crystallized ginger. Ginger ale is less reliable because many brands use artificial flavoring rather than real ginger, and the carbonation can make some people feel worse.
What to Eat When Your Stomach Is Off
The old advice to stick strictly to the BRAT diet (bananas, rice, applesauce, toast) isn’t wrong, but it’s more restrictive than it needs to be. Harvard Health Publishing notes there are no studies showing BRAT is superior to other bland options, and limiting yourself to just those four foods for more than a day or two can leave you short on protein and nutrients you need to recover.
A better approach: start with whatever bland, easy-to-digest foods appeal to you. Good choices include brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereal alongside the classic BRAT options. Once you can keep those down comfortably, add in more nutritious foods like cooked carrots, butternut squash, avocado, skinless chicken, fish, and eggs. These are still gentle on your stomach but give your body more to work with during recovery.
Eat small amounts rather than full meals. A few bites every hour or two is easier on your digestive system than sitting down to a plate of food your stomach isn’t ready for.
Hydration Matters More Than Food
If you’ve been vomiting or having diarrhea, replacing lost fluids and electrolytes is the single most important thing you can do. Water alone isn’t ideal because it doesn’t replace the sodium and potassium your body loses. The World Health Organization’s oral rehydration formula uses a 1:1 ratio of sodium to glucose, which takes advantage of a transport system in your gut that pulls water in alongside both molecules simultaneously.
You don’t need to mix your own solution. Premixed rehydration drinks available at pharmacies and grocery stores work well, even though their sodium-to-glucose ratio is closer to 1:3. Coconut water, diluted fruit juice with a pinch of salt, or clear broth are reasonable alternatives. Take small, frequent sips rather than gulping, especially if nausea is still an issue. Cold or room-temperature fluids tend to be better tolerated than hot ones when your stomach is upset.
Over-the-Counter Options
Bismuth subsalicylate (the active ingredient in Pepto-Bismol and Kaopectate) tackles multiple symptoms at once. It reduces inflammation in the intestinal lining, slows the flow of fluids into the bowel (which helps with diarrhea), and has mild antimicrobial properties that can kill some of the organisms responsible for stomach bugs. It’s a solid choice when you’re dealing with nausea, indigestion, and diarrhea together.
Antacids containing calcium carbonate (like Tums) work if your discomfort is more of a burning sensation or acid-related. They neutralize stomach acid within minutes but wear off relatively quickly. Simethicone-based products (like Gas-X) help specifically with bloating and gas by breaking up bubbles trapped in your digestive tract, though they won’t do much for nausea or diarrhea.
Probiotics Can Shorten Recovery
If your upset stomach involves diarrhea, certain probiotic strains can speed up how quickly you recover. One well-studied yeast-based probiotic, Saccharomyces boulardii, has been shown to shorten diarrhea duration by roughly one day compared to placebo, with some people showing recovery as early as day two of supplementation. It works by crowding out harmful bacteria and strengthening the intestinal barrier.
Probiotics aren’t an instant fix. They’re most useful as something you start taking alongside other remedies to help your gut return to normal faster. Look for products that specify the strain on the label rather than generic “probiotic blend” formulations.
The Pressure Point on Your Wrist
Applying pressure to a spot on your inner wrist called P6 (or Neiguan) has been used for centuries to reduce nausea, and it’s now common enough that hospitals use wristbands based on this principle for post-surgical patients. The point sits on the inner forearm, about two finger-widths above the crease of your wrist, between the two tendons you can feel when you flex your hand toward you.
Press firmly with your thumb for two to three minutes, then switch wrists. It won’t cure a stomach bug, but many people find it takes the edge off nausea quickly, and there’s no downside to trying it while you wait for other remedies to kick in.
Other Simple Strategies
Peppermint tea relaxes the smooth muscle of your digestive tract, which can ease cramping and bloating. Avoid it if your issue is acid reflux, though, because that same muscle relaxation can let stomach acid creep upward. Lying on your left side after eating can help with digestion because of how your stomach is positioned anatomically. Loose clothing takes pressure off your abdomen. And while it sounds obvious, avoiding caffeine, alcohol, spicy food, and fatty food until you feel better prevents your stomach from having to work harder than it’s ready to.
Deep, slow breathing also helps more than you might expect. Nausea has a strong connection to your nervous system, and deliberately slowing your breathing can dial down the signals that make you feel like you’re about to be sick.
Signs Something More Serious Is Happening
Most stomach upset resolves within a day or two. If your symptoms persist for a week or longer, that warrants a visit to your doctor. Seek immediate medical attention if you’re vomiting blood, notice blood in your stool, or your stools look black and tarry. Severe abdominal pain, an inability to keep any food or liquid down, and feeling lightheaded or dizzy are also signals that something beyond a routine stomach bug may be going on.