Tummy Troubles? Eat This, Not That
When you have a tummy ache, you might find it hard to stomach anything, and the last thing you'd want is to choose foods that make it worse. Knowing what to avoid—and what to reach for instead—can make all the difference, and we're here to guide you through it. Here are the worst foods to eat on an upset stomach, and 10 better ones that will help you heal faster.
1. Acidic Foods
Citrus fruits like grapefruit, oranges, lemons, limes, and tomatoes should be avoided when you have an upset stomach. The acidity of them can irritate your stomach lining and worsen symptoms, heightening your discomfort.
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2. Spicy Foods
For similar reasons to why you should avoid acidic foods, you should also stay away from anything spicy when you have a stomachache. Not only will it irritate your digestive system and aggravate your symptoms, leading to nausea and heartburn, but it'll also be harder for your body to digest.
3. Dairy
No matter whether it's cheese, milk, yogurt, or ice cream, you'll want to steer clear of dairy when you have an upset stomach. These products are typically high in fat, which can make it harder for your body to break down. Plus, if you're lactose intolerant, you definitely should avoid dairy at all costs.
4. Fried Foods
Greasy, highly processed fried foods are also a no-no when you have a stomachache. The high-fat content in them not only makes it harder to digest but also exacerbates your symptoms, which may trigger gas, bloating, and diarrhea.
5. Fatty Meats & Fish
While you might often see fatty fish being included as part of a healthy diet, you'll want to pause on a plate of it when you're having a stomachache. Along with fatty cuts of meat (think bacon and sausage), the high-fat content will irritate your stomach lining, worsen your symptoms, and may trigger diarrhea.
6. Soda
Unless you've gotten away with drinking ginger ale before to soothe your upset stomach, it's best to avoid carbonated beverages until your stomachache passes. Otherwise, the extra bubbly air in them will only worsen symptoms like gas and bloating.
7. High-Fiber Foods
You'll want to eat high-fiber foods any other time as part of a healthy, balanced diet, but when you have an upset stomach, you'll actually want to avoid them. Foods like raw vegetables, fruit, and whole grains are not only harder for the body to digest, but may also ferment in the gut and exacerbate symptoms like gas, cramps, and diarrhea.
8. Nuts & Seeds
Nuts and seeds—think almonds, macadamia nuts, pumpkin seeds, and flaxseeds—should also be eaten as part of a healthy diet any other time but when you have an upset stomach. The high-fat and high-fiber content in them can make cramping, bloating, and diarrhea worse.
9. Chocolate & Caffeine
Chocolate often contains dairy, which can worsen symptoms of an upset stomach and isn't a good snack choice for those who are lactose intolerant. Plus, the caffeine in it can increase stomach acidity, leading to heartburn and nausea.
10. Alcohol
Just as you should avoid carbonated beverages, you should steer away from alcohol. Not only can it irritate the stomach lining, but it's also a diuretic, which can cause frequent urination and worsen dehydration, especially if you're already losing fluids from vomiting or diarrhea.
Now that you know what not to eat on an upset stomach, let's jump into the foods that will keep your belly happy.
1. Applesauce
Applesauce is part of the BRAT (bananas, rice, applesauce, toast), which are foods that can be easily digested and can help relieve symptoms of an upset stomach. The plainer the better, and applesauce, though bland, contains plenty of nutrients and a type of fiber called pectin, which can add bulk to your stool and may ease diarrhea.
2. Bananas
Also part of the BRAT diet, bananas are particularly great to snack on when you're having a stomachache since they're high in potassium, a mineral that vomiting and diarrhea can cause you to lose a lot of. Plus, bananas are easy to chew and aren't as high in fat and fiber, so they're easy on the digestive system.
3. Soup
Soup can be incredibly healing for an upset tummy, too. Make sure to sip on plain broths, like chicken stock or bone broth, which also help to replenish minerals—like sodium, potassium, and calcium—you lose with vomiting and diarrhea. Avoid heavier bases, like cream soups.
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4. Ginger
Ginger can help immensely with the symptoms you typically experience with an upset stomach, like nausea and vomiting. An easy way to incorporate it into your meals is to add fresh, minced ginger to your tea or warm water.
5. Lean Proteins
Instead of eating fatty meats and fish, opt for leaner proteins when you're having tummy troubles. Shellfish, chicken, and whitefish are just some of the options you can choose from. Remember to keep it simple when cooking and seasoning them; the best is to keep them as plain as possible.
6. Bland Cooked Vegetables
You should avoid raw vegetables when dealing with an upset stomach, but that doesn't mean you have to stay away from them entirely. Just make sure to keep them bland and cook them by steaming or boiling. Some varieties you can choose from are carrots, beets, and spinach. Avoid cruciferous vegetables, like broccoli and cauliflower, as they can exacerbate symptoms like gas and bloating.
7. White Rice
While you should typically want to avoid white rice and opt for healthier varieties made with whole grains, white rice is actually what you want to eat on an upset stomach. The reason is that it's easier for your body to digest, which means it won't worsen your symptoms.
8. White Toast
Just like white rice, even though you'd typically want to avoid white bread and white refined flour, it's easier on your stomach when you're already having tummy troubles. Whole grain varieties, on the other hand, are high in fiber and can make you feel worse.
9. Chamomile Tea
If you're not a fan of ginger, you can also try chamomile tea to ease symptoms like nausea and vomiting. People have long used this herbal plant to help with intestinal discomfort, and it may even help you get a better night's sleep if your tummy troubles are keeping you up.
10. Hot Cereal
Not willing to give up cereal for breakfast, even on an upset stomach? The good news is you can still enjoy your bowl of grains, just warm it up before digging in. Even then, you should still aim to keep your portions small to watch your salt intake.
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