When your stomach is upset, the safest foods are plain, bland, and easy to digest. Think bananas, white rice, applesauce, and dry toast—often called the BRAT diet. These foods are gentle on the digestive tract and help firm up loose stools. Start with small portions and see how your body responds before eating more.
Why Bland Foods Help a Upset Stomach
An upset stomach usually means your digestive tract is irritated or inflamed. The lining of your stomach and intestines becomes sensitive. Foods that are spicy, fatty, or heavily processed can make this worse.
Bland foods are low in fiber and fat. They do not force your digestive system to work hard. This gives your gut a chance to calm down and recover. The BRAT diet—bananas, rice, applesauce, and toast—has been recommended for decades because these foods are gentle, binding, and easy to tolerate.
Bananas also provide potassium, which can be lost through vomiting or diarrhea. Applesauce contains pectin, a type of soluble fiber that may help firm up stool. White rice and toast are simple carbohydrates that digest quickly.
What Should I Eat If My Stomach Is Upset: The Full List
Beyond the BRAT foods, several other options are well tolerated during digestive distress. These foods are generally low in fat, low in fiber, and mild in flavor.
- Saltine crackers — plain, dry crackers help absorb stomach acid and settle nausea.
- Chicken broth — provides fluids and electrolytes without taxing digestion.
- Boiled potatoes — skinless, plain potatoes are gentle and provide energy.
- Oatmeal — plain, cooked oatmeal is soothing and easy to digest when made with water.
- Plain pasta or noodles — cooked soft without sauce or butter.
- Eggs — scrambled or boiled eggs are a mild source of protein.
- Plain chicken or turkey — baked or grilled without seasoning or skin.
- Ginger tea — ginger has properties that may reduce nausea.
- Clear fluids — water, oral rehydration solutions, and clear sports drinks help prevent dehydration.
Start with small bites. Even if you feel hungry, eating too much at once can overwhelm your stomach. Wait 30 to 60 minutes after a small snack to see how you feel before eating more.
Foods to Avoid When Your Stomach Is Upset
Certain foods are known to irritate an already sensitive digestive tract. Avoiding them can shorten the duration of your symptoms.
Dairy products are hard to digest when your gut is inflamed. Many people become temporarily lactose intolerant during a stomach illness. Milk, cheese, and ice cream can worsen diarrhea and cramping.
Spicy foods containing chili peppers or hot sauces can irritate the stomach lining further. Fried and fatty foods like burgers, fries, and pizza slow digestion and can trigger nausea.
High-fiber foods such as raw vegetables, whole grains, and beans are difficult to break down. They can increase gas, bloating, and cramping.
Caffeine and alcohol both stimulate the digestive tract and can worsen diarrhea. They also contribute to dehydration, which is already a risk when you are losing fluids through vomiting or loose stools.
Acidic foods like citrus fruits, tomatoes, and vinegar-based dressings can irritate the stomach lining.
Sugary foods and artificial sweeteners can pull water into the intestines and make diarrhea worse. Sodas, candy, and sugar-free gum are common culprits.
How to Reintroduce Normal Foods Safely
Once your symptoms begin to improve, do not return to your regular diet all at once. Your digestive system needs time to recover fully. Slowly add foods back over 24 to 48 hours.
Start with the bland foods you tolerated well. Then add low-fat proteins like baked fish or tofu. Next, introduce cooked vegetables that are soft and easy to digest, such as carrots or green beans. Save high-fiber foods, dairy, and spicy dishes for last.
If a food causes symptoms to return, stop eating it and wait a few more hours before trying something else. This is not a sign of failure—it is your body telling you it needs more time.
When an Upset Stomach Needs Medical Attention
Most upset stomachs resolve within 24 to 48 hours. Some situations require medical care. Do not wait if you experience any of the following.
- Vomiting that lasts more than 48 hours
- Signs of dehydration: dark urine, dizziness, dry mouth, or urinating less than usual
- Blood in vomit or stool
- Severe abdominal pain that does not improve
- Fever above 101.5°F (38.6°C)
- Inability to keep any fluids down for 12 hours
Dehydration is the most common complication of an upset stomach, especially in older adults and young children. If you cannot keep water down, try taking very small sips every few minutes. Oral rehydration solutions available at pharmacies contain the right balance of salt and sugar to replace what you have lost. Plain water alone does not replace electrolytes.
What About the BRAT Diet: Is It Still Recommended?
The BRAT diet has been a standard recommendation for decades, but pediatric and medical organizations have moved away from it as a long-term strategy. The reason is that the BRAT diet is very low in protein, calories, and nutrients. It is not appropriate for more than a day or two.
For short-term symptom relief, the BRAT foods remain a reasonable choice. They are bland, binding, and widely available. But if your stomach upset lasts more than a day, you need more nutrition than bananas, rice, applesauce, and toast can provide.
Some research suggests that a normal, well-balanced diet is actually fine to resume quickly for most people with mild stomach upset. The key is choosing foods that are not irritating while still getting adequate nutrition. The BRAT diet is a starting point, not a complete plan.
Does Ginger Really Help Nausea?
Ginger is one of the few natural remedies with solid research behind it. Studies have found that ginger can reduce nausea related to pregnancy, motion sickness, and chemotherapy. The evidence is strongest for these specific types of nausea.
For nausea caused by a stomach virus or food poisoning, the evidence is less clear but still promising. Ginger appears to work by blocking certain receptors in the digestive tract that trigger the vomiting reflex. Ginger tea, ginger ale made with real ginger, or chewing a small piece of fresh ginger are all reasonable options.
Ginger is generally safe in food amounts. Very high doses can cause heartburn or stomach irritation, which is counterproductive when your stomach is already upset. Stick to one or two cups of ginger tea per day.
Should You Take Probiotics for an Upset Stomach?
Probiotics are live bacteria that may help restore the balance of your gut microbiome. Some research suggests they can shorten the duration of infectious diarrhea, particularly in children. The evidence for adults is more mixed.
If you choose to take a probiotic during or after a stomach illness, look for a product that contains Lactobacillus rhamnosus GG or Saccharomyces boulardii. These specific strains have the most research support for diarrhea. However, no probiotic can cure an upset stomach instantly, and results vary from person to person.
Probiotics are generally safe for healthy people. If you have a weakened immune system or a chronic illness, talk to your doctor before taking them.
Frequently Asked Questions
How long should I stick to bland foods?
Most people can resume a normal diet within 24 to 48 hours after symptoms improve. Add foods back gradually and stop if symptoms return.
Can I drink milk when my stomach is upset?
Dairy is best avoided during a stomach upset because it can worsen diarrhea and cramping. Many people become temporarily lactose intolerant during digestive illness.
Is the BRAT diet safe for children?
The BRAT diet is safe for short-term use in children but should not be continued beyond a day because it lacks adequate nutrition. Offer a balanced diet as soon as your child can tolerate it.
Does drinking water make vomiting worse?
Large amounts of water at once can trigger vomiting. Take small sips every few minutes instead, or use an oral rehydration solution to replace lost electrolytes.
