Stomach upsets can be very unsettling. Characterized by gas, diarrhea, bloating, nausea, and pain, it can leave you frustrated, especially if you have to run to the toilet every so often. In most cases, sleeping is not possible because of how you are feeling in your tummy region. Thinking straight and eating become significant issues.

Of course, there are many reasons you will get an upset stomach including infection or the food you ate.

As you take the treatment you were given by your physician; there is a lot you can do to feel better, including eating the right foods. As such, you should avoid foods that only make your symptoms worse.

The following are some of the best foods for an upset stomach:

1. Bananas

If you have an upset stomach characterized by diarrhea, eating bananas can help you get quick relief.

The reason for suggesting bananas is the ease with which they are digested.

It doesn’t matter if they are green, cooked bananas or the ripe variety.

Bananas have been found to have the ability to reduce the severity, amount, and length of diarrhea episodes.

The main reason for the effectiveness of bananas in alleviating the severity of diarrhea is the high fiber content. In the nutritional parlance, the fiber in bananas goes by the name resistant starch. Since the fiber doesn’t get digested in the stomach, it helps to regularize the digestive system thus making it easier for one to recover from diarrhea.

As it moves down the gut, the fiber in bananas helps improve the way water is absorbed in the large intestines, thus helping firm the stool. This fruit also contains vitamin B6, which helps reduce bloating, and magnesium which has a relaxing effect on the muscles.

2. Papaya

When it comes to the best foods for an upset stomach, papaya stands out.

Also known as pawpaw, this tropical fruit contains the enzyme papain, which helps in the digestion of proteins. In the process, it makes both digestion and absorption much easier.

But why is this so significant? Well, there are some people who do not have the ability to produce natural enzymes in the right quantities.

They, therefore, have a problem digesting their food. That’s why they need some papain to help complete the digestion process.

Because of the effects of papain, eating papaya can help you reduce bloating and constipation in adults. Some studies done on papaya suggest that it has the ability to heal stomach ulcers.

3. Ginger

If you have been around long enough, then the chances are that you have been asked to take ginger ale as a remedy for stomach aches.

 

It turns out that your mother knew something about ginger which is only becoming apparent with growing research.

It doesn’t matter how you eat your ginger. Whether it is raw, steeped in hot water or cooked, ginger is a proven remedy for vomiting and nausea, especially among pregnant women. It is one of the best foods for an upset stomach due to food poisoning or a viral attack.

Even though it is not clear how ginger is able to help alleviate nausea and vomiting, there is a hypothesis suggesting that it working by regulating the nervous system to monitor the rate at which your stomach empties. In that simple process, it can help reduce nausea and vomiting.

Ginger has also been found to have the ability to boost your immunity, which is the reason you should eat it regularly. Whether you take it in your tea or soup, you will be able to introduce into your body an inflammation-fighting remedy.

4. Peppermint

In some cases, irritable bowel syndrome (IBS) is the cause of an upset stomach. It is a stomach disorder that leads to bloating, diarrhea, constipation, and stomach pain.

Did you know that peppermint is one of the best foods for an upset stomach of this nature?

To relieve an upset stomach, the best way to include this herb in your diet is taking peppermint tea.

Peppermint is proven to reduce the uncomfortable symptoms of IBS such as gas, pain, and diarrhea. As a GI tract antispasmodic, peppermint can help calm down stomach muscles thus improving digestion. It works by making stomach spasms less severe thus lessening the incidence of stomach pain and diarrhea.

5. Yogurt

Like other probiotic-rich foods, yogurt can help relieve nausea and restore balance in your gastrointestinal system.

The all-natural yogurt contains good bacteria that alleviate imbalance in the gut and help alleviate symptoms such as bloating, gas, and irregular bowel movements.

 

Studies have shown that eating plain yogurt full of active or live bacteria can help populate your gut with the good bacteria. That’s in addition to helping improve digestion.

6. Bland Foods (White Rice, Sweet Potatoes or White Toast)

If you have a running stomach or one which is too painful to handle, it is advisable that you try eating bland foods such as white rice, sweet potatoes, and white toast.

 

These starchy foods rarely put stress on the digestive system and thus make it feel less sensitive.

Bland foods help settle your stomach, absorb fluids, reduce diarrhea, reduce bloating, and make the stool bulky. Sweet potatoes are rich potassium, magnesium, and calcium and therefore help provide balance to the sodium. Once you start feeling better, you can return to the whole-grain, high-fiber foods for better nutrition.

7. Oats

One of the best foods for an upset stomach is a bowl of oats. Like other whole grains, oats can help relieve you of any tummy aches for now and even the long run.

If anything, oats are slow to digest. Therefore, they gradually release energy into your body, thus helping you maintain your strength while fighting the upset stomach.

Oats have lots of soluble fiber, which helps with the absorption of water in the large intestines. It also helps to move food from one end of the digestive tract to the other. Only that you should avoid eating too much of the oats since fiber can cause gas, bloating, and abdominal pain.

8. Eggs

When you have an upset stomach, you are better off avoiding high-fat proteins like red meat, which can lead to reflux.

When eaten late in the night, such proteins can cause gas, bloating, and stomach pain. As an alternative, eat the easy-to-digest eggs.

Apart from being easy on your gastrointestinal tract, eating eggs ensures you continue getting the protein you need on a daily basis.

The best way to have these is scrambled eggs with a touch of butter or cooking oil or butter. Unlike the oily types of protein, eggs won’t leave you feeling bloated.

9. Flaxseed

Did you know that flaxseed has the ability to relieve constipation and constant stomach pain?

Flaxseed is one of the best foods for an upset stomach, given their high-fiber content. It’s due to this characteristic that they help relieve constipation, abdominal pain, and make your bowel movements regular.

You can consume flaxseed either as an oil or in ground form to help relieve the painful symptoms of constipation.

In one study, taking flaxseed oil per day was shown to increase the frequency of bowel movements and the consistency of the stool. Eating flaxseed muffins is also another way of ingesting this highly beneficial seeds.

10. Fennel Seeds

If you have an upset stomach, one of the ways of getting relief is eating fennel seeds. In India, fennel seeds are usually served at the end of every meal to help with digestion.

By helping relax the muscles of the gastrointestinal tract, fennel seeds also help regulate bowel movements.

 

Fennel seeds can be eaten whole or as slices eaten together with some plain crackers and a pinch of salt. Within no time, you should be able to get relief from too much gastric acid and acid reflux.

11. Tomatoes

Did you know that the humble tomato is one of the best foods for an upset stomach? If anything, it is a prebiotic food – a type of food that promotes the growth of good bacteria in the stomach.

This helps boost immunity in the gastrointestinal tract, fight inflammation, and other digestive issues as was proven in a 2013 study. That’s why you need to include more tomatoes in your diet.

 

12. Water

Did you know that constipation could be the reason you have an upset stomach?

In many cases, it is dehydration that brings about constipation. That’s why you should drink lots of water in the form of unsweetened tea, diet soda or pure water.

It is recommended that you take at least 8 glasses of water per day.

If you are suffering from diarrhea or vomiting, you could end up dehydrated. It is also necessary that you take a lot of fluids to replenish the lost water. It could be anything like coconut water, fruit juice, saltine crackers or broths. As you recover, you will also be able to replace the lost water.

Conclusion

Since it is in your stomach that food is digested, you need to eat the right food to recover from an upset stomach and restore your water and energy levels.

Anything that helps lessen constipation, bloating, diarrhea, vomiting, acid reflux, and gas. Therefore, don’t forget to include these foods in your diet for quick recovery.

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