5 Foods You Can Reach for to Ease an Upset Stomach

Keep your kitchen stocked with these foods to help fight off an upset stomach.

Woman touching her stomach is experiencing an upset stomach and indigestion.

One in four people in the United States experiences indigestion or an upset stomach. It may be either occasional, chronic, or functional. While not considered a disease, it can easily wreak havoc on your day if you experience it frequently.

An upset stomach is a form of gastrointestinal concern that can be characterized by discomfort in your upper abdomen and feeling either full quickly or uncomfortable after eating. You may also experience bloating, heartburn, acid reflux, nausea, constipation, and diarrhea.

It can also be a sign of food intolerances you have developed. For example, your stomach may be sensitive to certain products like dairy, gluten, or even fried or spicy foods. When you consume these types of products, it can irritate a sensitive stomach resulting in that uncomfortable feeling.

When your stomach is not agreeing with you, you may reach for the nearest antacids or pink, bubblegum flavored stomach pain relievers. Instead of reaching for medication or if you find they only help so much, here are five foods you already have in your kitchen that may help settle your upset stomach.


These exotic yellow fruits aren’t just delicious, but they have been a natural remedy to diarrhea and indigestion for decades. Bananas can reduce acid reflux with their natural antacid effect, and their potassium content can help your stomach become less irritated.

Simple carbs

Dieters usually target carbs first when looking for foods to eliminate. But in the case of an upset stomach, carbs are your best friend. Reach for simple, easy-to-digest carbs like saltine crackers, white bread, and white rice. These grains are experts at absorbing excess acid and giving you relief from diarrhea or vomiting.


Applesauce is a superfood because it doesn’t have many additives, you don’t have to chew it, and it’s easy for your body to digest. It’s also a natural relief for diarrhea and constipation.


Ginger root has been used as a remedy for nausea and vomiting. Some studies have shown that it’s more effective than top-of-the-line anti-nausea medications. Although, too much ginger can cause some unpleasant side effects, give your healthcare provider a call if you’re skeptical about how much to eat.

Related: 4 Foods You Should Be Eating for Good Gut Health

Clear liquids

That chicken soup your mom gave you as a kid wasn’t just for show. Clear liquids are the easiest foods for your body to digest, but for food to count as a clear liquid, it can have color, but must still be see-through. Next time you’re feeling nauseated, reach for liquids like chicken broth, lemon-lime sodas, apple juice, or even popsicles.

Stomach issues are common from time to time. If you are experiencing more severe symptoms like chronic diarrhea, nausea, or acid reflux, be sure to make an appointment with your healthcare provider to help you get to the bottom of things and get you feeling better.

Related: Natural Remedies for Treating Nausea

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