What To Eat When Stomach Hurts?

When your stomach hurts, the last thing you want is to guess what food might help or make it worse. The safest approach is to start with bland, low-fat foods that are easy to digest. Plain crackers, white rice, bananas, applesauce, and dry toast are your best bets. These foods give your digestive system a break while still providing some energy. If you can handle liquids, clear broths and electrolyte drinks can help prevent dehydration.

What Causes Stomach Pain in the First Place?

Stomach pain has many possible causes. It could be something simple like eating too fast or something more complex like a viral infection. The most common causes include indigestion, gas, constipation, and stomach flu.

Indigestion happens when your stomach acid irritates the lining. Gas builds up when you swallow air or eat certain foods. Constipation means waste moves too slowly through your colon. Stomach flu is actually a viral infection in your intestines.

Research published in the American Journal of Gastroenterology notes that most stomach pain resolves on its own within 24 to 48 hours. But what you eat during that time matters a lot. The wrong foods can make pain worse or delay recovery.

If your pain is severe, comes with fever, or lasts more than two days, see a doctor. This article is about mild to moderate stomach discomfort only.

What To Eat When Stomach Hurts: The BRAT Diet Explained

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. Doctors have recommended it for decades for stomach upset. These foods are low in fiber and fat, so your digestive system does not have to work hard to break them down.

Bananas provide potassium, which you lose if you have been vomiting or had diarrhea. Rice is easy to digest and helps firm up loose stools. Applesauce contains pectin, a type of fiber that can help with diarrhea. Plain toast gives you carbohydrates for energy without irritating your stomach.

The American Academy of Pediatrics has recommended the BRAT diet for children with stomach issues. But recent thinking suggests it should only be used for 24 to 48 hours. The diet is too low in protein and calories for longer use. After a day or two, you need to add other foods back in.

A 2016 review in the journal Nutrients found that the BRAT diet is safe for short-term use but lacks nutrients for long-term recovery. Use it as a starting point, not a long-term plan.

What Foods Help Settle an Upset Stomach Based on Evidence?

Research shows certain foods have specific properties that help calm the digestive tract. Ginger is one of the best studied. A 2019 meta-analysis in the journal Integrative Medicine Insights found that ginger reduces nausea and vomiting in multiple conditions. You can have it as tea, in small pieces, or in ginger ale that contains real ginger.

Peppermint has evidence behind it too. A 2019 study in the Journal of Clinical Gastroenterology found that peppermint oil capsules reduced symptoms of irritable bowel syndrome. Peppermint tea can help with gas and bloating. But if you have acid reflux, skip it. Peppermint can relax the valve between your stomach and esophagus, making reflux worse.

Chicken soup is not just comfort food. A study from the University of Nebraska Medical Center found that chicken soup has anti-inflammatory properties. The vegetables and chicken release compounds that reduce inflammation in the upper respiratory tract. While that study focused on colds, the same principle applies to stomach inflammation.

Plain yogurt with live cultures can help if your stomach pain is from antibiotics or a mild infection. The probiotics in yogurt help restore healthy bacteria in your gut. Choose plain yogurt without added sugar, which can make pain worse.

What Foods Make Stomach Pain Worse?

Some foods are known to irritate an already sensitive stomach. Avoid these until you feel better. Spicy foods like chili peppers and hot sauce contain capsaicin, which can inflame the stomach lining. A study in the journal Critical Reviews in Food Science and Nutrition found that capsaicin increases stomach acid production.

Fried and greasy foods are hard to digest. They slow down stomach emptying, which can cause bloating and nausea. Fast food, bacon, and deep-fried anything should wait until your stomach is back to normal.

Dairy products can be problematic for many people. Even if you are not lactose intolerant, a stomach bug can temporarily lower your ability to digest lactose. Milk, cheese, and ice cream may cause cramping and diarrhea. Stick to small amounts of yogurt if you want dairy.

Acidic foods like citrus fruits, tomatoes, and vinegar can irritate the stomach lining. Coffee and alcohol are also hard on the stomach. Caffeine relaxes the lower esophageal sphincter, which can cause acid reflux. Alcohol directly inflames the stomach lining.

Carbonated drinks cause gas and bloating. The bubbles in soda and sparkling water can distend your stomach, making pain worse. If you need fluids, stick to still water or clear broth.

How To Eat When Your Stomach Hurts

What you eat matters, but how you eat matters just as much. When your stomach is upset, your digestive system is already stressed. Large meals make it work harder. Small, frequent meals give it less to handle at once.

Eat slowly and chew your food well. Digestion starts in your mouth. The more you break down food with your teeth, the less your stomach has to do. A 2017 study in the journal Obesity found that people who ate slowly consumed fewer calories and reported less digestive discomfort.

Stay hydrated, but do not drink large amounts at once. Sip small amounts of water or clear broth throughout the day. Drinking too much liquid at once can stretch your stomach and cause pain. Electrolyte drinks can help if you have been vomiting or had diarrhea. Look for ones with low sugar content.

Rest after eating. Lying down immediately after a meal can cause acid reflux. Wait at least 30 minutes before lying flat. If you need to rest, prop yourself up with pillows.

Keep a food diary if your stomach pain is a recurring issue. Write down what you ate and how you felt afterward. Over time, you may notice patterns. Some people react to specific foods like onions, garlic, or wheat. A food diary can help you identify your personal triggers without guesswork.

What To Eat When Stomach Hurts From Specific Causes

Different types of stomach pain may respond better to different foods. If you have nausea, ginger is your best bet. A 2020 study in the journal Foods confirmed that ginger is effective for nausea from multiple causes. You can drink ginger tea or chew a small piece of fresh ginger.

If you have diarrhea, focus on binding foods. Bananas, white rice, and applesauce help firm up stools. Avoid high-fiber foods like whole grains and raw vegetables. They can make diarrhea worse by speeding up bowel movements.

If you are constipated, the opposite approach helps. Prunes, pears, and oatmeal provide fiber that helps move things along. A 2014 study in the World Journal of Gastroenterology found that prunes are more effective than psyllium for constipation. Drink plenty of water with high-fiber foods to avoid making the problem worse.

If you have heartburn or acid reflux, avoid trigger foods and eat smaller meals. A 2018 study in JAMA Otolaryngology found that a Mediterranean diet reduced acid reflux symptoms. That diet includes fruits, vegetables, whole grains, and lean protein. It is low in red meat, fried foods, and processed snacks.

For gas and bloating, peppermint tea can help relax the intestinal muscles. Fennel seeds are another traditional remedy. A 2016 study in the Journal of Ethnopharmacology found that fennel oil reduced symptoms of irritable bowel syndrome. You can chew a small amount of fennel seeds or drink fennel tea.

Common Misconceptions About What To Eat When Stomach Hurts

A common myth is that you should avoid all food until the pain goes away. This is not true for most people. Your body needs energy to heal. Eating small amounts of the right foods actually helps your digestive system recover faster. The exception is if you are vomiting frequently. In that case, wait a few hours after the last episode before trying food.

Another myth is that drinking milk coats your stomach and helps with pain. Milk can temporarily soothe the burning sensation from acid reflux, but it actually triggers more acid production later. A 2015 study in the journal Digestive Diseases and Sciences found that milk increases stomach acid secretion. Water or ginger tea is a better choice.

Some people believe that apple cider vinegar is a cure for stomach pain. There is no clinical evidence that apple cider vinegar helps with general stomach pain. It can actually irritate the stomach lining and damage tooth enamel. As of 2026, no major health organization recommends it for stomach upset.

Many people think that spicy foods cause ulcers. This is not true. The CDC reports that most ulcers are caused by H. pylori bacteria or long-term use of NSAID pain relievers. Spicy foods can make ulcer symptoms worse, but they do not cause ulcers. Still, avoid them when your stomach already hurts.