What Can You Eat With An Upset Stomach?

When your stomach is upset, the safest foods to eat are bland, low-fat, and easy to digest. Think plain crackers, dry toast, white rice, bananas, and clear broth. These foods give your digestive system a break while still providing some energy. The goal is to settle your stomach, not challenge it with rich or spicy foods.

What Causes an Upset Stomach in the First Place?

An upset stomach is a broad term. It can mean nausea, cramping, diarrhea, bloating, or just feeling off. The cause matters for what you should eat.

Common triggers include viral infections like norovirus or stomach flu. Bacteria from contaminated food can also cause trouble. Overeating, eating too fast, or consuming high-fat meals can overwhelm your system. Stress and anxiety are real culprits too — your gut and brain are closely connected.

Some people have specific food intolerances. Lactose intolerance is common. So is trouble digesting certain artificial sweeteners like sorbitol. If your upset stomach happens regularly after eating dairy or sugar-free products, that is a clue worth following.

Knowing the cause helps you choose the right foods. But when you are in the middle of feeling sick, you just want something that helps. That is where the BRAT diet comes in.

What Is the BRAT Diet and Does It Still Work?

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It has been a standard recommendation for upset stomachs for decades. The idea is simple — these foods are low in fiber, low in fat, and gentle on the stomach.

Research published in the Journal of the American Medical Association has questioned whether the BRAT diet is too restrictive for long-term use. It lacks protein, fat, and many nutrients. But for the first 24 hours of an acute stomach bug, it is still a solid choice.

Bananas are especially useful. They provide potassium, which you lose when you vomit or have diarrhea. Rice is easy to digest and helps firm up loose stools. Applesauce gives you some energy without irritating your stomach. Plain toast settles the stomach without adding fat or spice.

The key word is “plain.” No butter, no jam, no cinnamon. The BRAT diet works because it gives your digestive system almost nothing to work hard on. That is the whole point.

Some doctors now suggest adding a bit of protein if you can handle it. A small amount of plain chicken or scrambled eggs can help you recover faster. But only if your stomach is ready.

What Can You Eat With An Upset Stomach That Is Not on the BRAT Diet?

The BRAT diet is not the only option. Many people tolerate other bland foods just as well. The list is broader than you might think.

Clear broths — chicken, beef, or vegetable — provide fluids and some electrolytes. They are especially helpful if you are dehydrated. Avoid creamy soups or broths with chunks of vegetables or meat.

Plain crackers like saltines are a go-to for many people. They are dry, salty, and easy to eat in small amounts. The salt can help replace lost sodium.

Oatmeal is another option. Make it with water, not milk. Keep it plain. Do not add sugar, fruit, or nuts. Oatmeal is gentle and provides some fiber that can help with diarrhea.

Boiled or baked potatoes without skin are safe. No butter, no sour cream, no cheese. Potatoes are easy to digest and provide carbohydrates for energy.

Plain chicken or turkey without skin is fine for some people. Start with a very small amount — a few bites. If your stomach feels okay, you can eat more. Protein helps your body repair itself.

Ginger is one of the few foods with actual evidence behind it. The National Institutes of Health notes that ginger can help reduce nausea. Ginger tea, ginger ale that has real ginger (not just flavoring), or chewing on a small piece of fresh ginger can help. Do not overdo it — too much ginger can cause heartburn.

Peppermint tea is another option. Some studies suggest it relaxes the digestive tract. But if you have acid reflux, peppermint can make it worse. Pay attention to how your body reacts.

What Foods and Drinks Should You Avoid When Your Stomach Is Upset?

Some foods make an upset stomach worse. Knowing what to avoid is just as important as knowing what to eat.

Dairy products are a common problem. Milk, cheese, ice cream, and yogurt can be hard to digest when your stomach is already irritated. This is especially true if you have a stomach virus or food poisoning. Lactose intolerance can become temporary even if you usually handle dairy fine.

Fried and fatty foods are trouble. French fries, pizza, burgers, and anything greasy forces your stomach to work harder. Your digestive system is already struggling. Do not add to the load.

Spicy foods are obvious but worth repeating. Chili peppers, hot sauce, curry, and anything with black pepper can irritate your stomach lining. Even mild spice can be too much.

Caffeine is a double-edged sword. Coffee, black tea, and energy drinks can stimulate your digestive system. That is the opposite of what you want. Caffeine can also dehydrate you, which is a real risk if you have diarrhea or vomiting.

Alcohol is a clear no. It irritates the stomach lining and dehydrates you. Stick with water, clear broth, or electrolyte drinks.

Acidic foods like citrus fruits, tomatoes, and vinegar can cause problems for some people. Orange juice is especially rough on an upset stomach. The acid combined with sugar can trigger more nausea or diarrhea.

Artificial sweeteners are a hidden problem. Sorbitol, xylitol, and mannitol are found in sugar-free gum, candies, and some drinks. They pull water into your gut and can cause diarrhea on their own. Avoid them entirely when your stomach is upset.

Here is a quick reference table:

How Much Should You Eat and Drink When Your Stomach Is Upset?

The amount matters as much as the food. Eating too much at once can trigger more nausea or cramping.

Start with small amounts. A few crackers. A few sips of broth. Wait 15 to 20 minutes. If your stomach feels okay, eat a little more. If it does not, stop and wait longer.

Hydration is the priority. When you have diarrhea or vomiting, you lose fluids and electrolytes quickly. The CDC warns that dehydration can become serious, especially in older adults and young children.

Plain water is fine, but it does not replace electrolytes. Oral rehydration solutions like Pedialyte are designed for this. You can also make your own by mixing 1 quart of water with 6 teaspoons of sugar and ½ teaspoon of salt. The World Health Organization recommends this formula for mild dehydration.

Sipping is better than gulping. Drinking too fast can make nausea worse. Take small sips every few minutes. Ice chips or popsicles can also help if you cannot keep liquids down.

Do not force yourself to eat. Your body is telling you it needs a break. For the first few hours, focus on fluids only. Solid foods can wait until your stomach settles.

Once you feel ready for food, start with one item at a time. Eat a banana. If that stays down, try some plain rice an hour later. This way you can identify what works and what does not.

What Are the Common Misconceptions About Eating With an Upset Stomach?

There is a lot of bad advice out there. Some of it is harmless but useless. Some of it can actually make you feel worse.

One common myth is that you should drink milk to coat your stomach. This is widely claimed but strong evidence is limited. Milk can actually make things worse for many people because it is hard to digest when your stomach is upset. It is not a coating — it is another thing for your digestive system to process.

Another myth is that you need to eat bland food for days after a stomach bug. This is not true for most people. Once your stomach settles, you can return to your normal diet. The BRAT diet is meant for the first 24 hours, not a full week.

Some people believe that apple cider vinegar helps an upset stomach. There is no clinical evidence that this works. In fact, vinegar is acidic and can irritate your stomach lining further. It is best to avoid it.

Probiotics are often recommended for stomach issues. Some studies suggest they can help with diarrhea, especially if you are taking antibiotics. But for an acute stomach virus, the evidence is mixed. Probiotics are not harmful, but they are not a quick fix either.

There is also a belief that you should eat nothing at all until you feel completely better. This is not necessary. Light eating can actually help your stomach recover faster. The key is listening to your body and not pushing it.

One non-obvious point — carbonated drinks can be tricky. Flat ginger ale is often recommended, but the carbonation itself can cause bloating and gas. Let your ginger ale go flat before drinking it. Or just stick with ginger tea instead.

When Should You See a Doctor for an Upset Stomach?

Most upset stomachs resolve on their own within 24 to 48 hours. But some signs mean you need medical attention.

If you cannot keep any fluids down for more than 24 hours, you are at risk of dehydration. Signs of dehydration include dark urine, dry mouth, dizziness, and feeling weak. Severe dehydration requires medical care.

Blood in your vomit or stool is a red flag. So is severe abdominal pain that does not go away. A fever above 101.5°F that lasts more than a day is also a reason to call your doctor.

If you have a chronic condition like diabetes, kidney disease, or a weakened immune system, you should be more cautious. Your body may not handle fluid loss as well. Check with your doctor sooner rather than later.

For children and older adults, dehydration can happen faster. The American Academy of Pediatrics recommends watching for fewer wet diapers or less frequent urination. If you notice these signs, seek medical help.

When in doubt, err on the side of caution. A quick call to your doctor is better than waiting too long.