Most upset stomachs resolve on their own within a day or two, but what you eat, drink, and take in the meantime makes a real difference in how quickly you feel better. The best first steps are staying hydrated, avoiding foods that irritate your stomach, and choosing the right over-the-counter remedy if you need one.
Start With the Right Fluids
Dehydration is the biggest practical risk from an upset stomach, especially if vomiting or diarrhea is involved. Water alone isn’t ideal because it lacks the sodium and glucose your gut needs to absorb fluid efficiently. A simple homemade rehydration drink, based on formulas recommended by the University of Virginia School of Medicine, calls for four cups of water, half a teaspoon of table salt, and two tablespoons of sugar. The sugar isn’t for taste; it activates a transport system in your intestinal lining that pulls sodium and water into your body far faster than plain water can.
If that sounds unappealing, other options work well. Chicken broth (not the low-sodium kind) diluted with equal parts water and two tablespoons of sugar provides a similar electrolyte balance. Diluted tomato juice (two and a half cups juice to one and a half cups water) is another option. Sports drinks like Gatorade G2 can work if you add half a teaspoon of salt per 32-ounce bottle, since most commercial sports drinks are too low in sodium on their own.
Take small, frequent sips rather than large gulps. If you’re actively vomiting, wait 15 to 20 minutes after an episode before trying fluids again.
What to Eat (and What to Skip)
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It was the standard recommendation for decades, but it’s no longer advised as a strict protocol. The American Academy of Pediatrics stopped recommending it for children because it lacks calcium, vitamin B12, protein, and fiber, and following it for more than 24 hours can actually slow recovery. For adults, a day of bland foods is fine at your sickest point, but you should return to a normal diet as soon as you can tolerate it. Your body needs nutrients to heal.
The more important rule is knowing what to avoid. These foods and drinks actively irritate an already inflamed stomach lining or slow digestion:
- Fried and fatty foods delay gastric emptying, keeping food in your stomach longer
- Spicy foods directly irritate the stomach lining
- Citrus fruits and juices increase acidity
- Coffee, tea, and other caffeinated drinks stimulate acid production
- Alcohol irritates the lining and worsens dehydration
- Soda introduces carbonation that can increase bloating and discomfort
- Chocolate relaxes the valve between your stomach and esophagus, promoting reflux
- NSAIDs like ibuprofen and aspirin can damage the stomach lining directly
When you’re ready to eat, go with soft, bland foods: plain crackers, boiled potatoes, steamed chicken, oatmeal, or plain yogurt. Eat small portions and see how your stomach responds before eating more.
Over-the-Counter Medications
The right medication depends on your main symptom. For general nausea, bloating, and mild diarrhea, bismuth subsalicylate (the active ingredient in Pepto-Bismol) coats the stomach lining and reduces inflammation. However, it has an important safety issue: it contains a compound related to aspirin. Don’t take it if you’re allergic to aspirin or NSAIDs, if you’re already taking aspirin, or if you’re treating a child or teenager who has or is recovering from the flu, chickenpox, or another viral infection. In children, the combination raises the risk of Reye’s syndrome, a rare but serious condition.
If diarrhea is your primary problem, loperamide (Imodium) is more effective. A head-to-head comparison found that loperamide controlled diarrhea significantly faster than bismuth subsalicylate and reduced the total number of loose stools more effectively. Loperamide works by slowing movement through your intestines, giving your body more time to absorb water. Don’t use it if you have a high fever or bloody stool, as those signs suggest an infection your body needs to clear.
For heartburn or acid-related discomfort, antacids provide quick but short-lived relief. Acid reducers like famotidine last longer and work by decreasing the amount of acid your stomach produces.
Natural Remedies That Have Evidence
Peppermint oil relaxes the smooth muscle in your gastrointestinal tract, likely by blocking calcium channels that trigger muscle contraction. Clinical trials have shown that peppermint oil (often combined with caraway oil) reduces bloating, fullness, and stomach spasms in people with functional dyspepsia. Peppermint tea is a milder option. One caution: peppermint also relaxes the valve at the top of your stomach, which can worsen acid reflux. If heartburn is part of your problem, skip the peppermint.
Ginger has a long track record for nausea relief. Ginger tea, ginger chews, or even flat ginger ale (let the carbonation dissipate first) can help settle your stomach. Chamomile tea is another gentle option that may ease cramping.
Acupressure for Nausea
There’s a pressure point on your inner wrist called P6, located about three centimeters (roughly two finger-widths) above the crease of your wrist, between the two tendons that run up your forearm. Pressing firmly on this spot for two to three minutes at a time can reduce nausea. This is the same point targeted by anti-nausea wristbands sold in pharmacies. Clinical trials have tested P6 acupressure for post-surgical nausea, and it’s low-risk enough to try alongside other remedies.
Probiotics for Faster Recovery
If your upset stomach involves diarrhea, certain probiotic strains can shorten how long it lasts. The most studied is Lactobacillus rhamnosus GG (often labeled LGG on supplements). A meta-analysis of trials involving nearly 900 children with infectious diarrhea found that LGG reduced the duration of symptoms by about one day. The key details: the effective dose is at least 10 billion colony-forming units (CFU) per day, taken for five to seven days, and it works best when started as early as possible. Probiotic efficacy scales directly with dose, so look for products that list a specific CFU count on the label. Yogurt with live cultures is a gentler starting point, though it typically contains far fewer bacteria than a dedicated supplement.
Red Flags That Need Immediate Attention
Most stomach trouble is temporary and harmless. But certain symptoms signal something more serious. Seek emergency care if you experience sudden, severe abdominal pain that comes on abruptly and feels excruciating. This type of pain can indicate a perforated organ, intestinal blockage, or disrupted blood flow to the gut, all of which require urgent treatment.
Other warning signs include vomiting blood or material that looks like coffee grounds, black or bloody stool, a fever combined with worsening abdominal pain, and pain so intense that you can’t find a comfortable position or that gets dramatically worse when you cough or press on your abdomen. Rebound tenderness (pain that spikes when you release pressure rather than when you press down) and involuntary tightening of your abdominal muscles are physical signs of peritonitis, an inflammation of the abdominal lining that needs immediate medical evaluation. Rapid heart rate and lightheadedness alongside stomach pain suggest your body is under significant stress and shouldn’t be managed at home.