Upset Tummy and Gastric Problems: 4 Foods to Ease an Upset Stomach


An upset stomach or gastric issues can be uncomfortable and disruptive to daily life. Whether caused by indigestion, gas, or mild gastrointestinal distress, certain foods can provide relief and promote digestive comfort. In this article, we explore four foods that are known for easing an upset stomach.


1. Ginger:

Ginger has long been celebrated for its digestive benefits and ability to alleviate nausea. It contains compounds like gingerol and shogaol, which have anti-inflammatory properties and can help relax the intestinal muscles. Ways to incorporate ginger for stomach relief include:

Ginger Tea: Sip on warm ginger tea by steeping fresh ginger slices in hot water. This can be especially soothing for an upset stomach.

Ginger Chews or Candies: Opt for ginger chews or candies that contain real ginger. These can be a convenient and tasty way to ease nausea.

Ginger in Meals: Add fresh or ground ginger to meals, such as soups, stews, or stir-fries, for both flavor and digestive benefits.


Honesty-Reign- Transforming -a-Kingdom -and-Building-Trust
Honesty Reign: Transforming a Kingdom and Building Trust

2. Bananas:

Bananas are a gentle and easily digestible fruit that can provide relief to an upset stomach. They are rich in potassium, which can help regulate fluid balance and support the restoration of electrolytes. Bananas are particularly helpful if you’re experiencing diarrhea. Ways to incorporate bananas include:

Plain Banana: Simply eat a ripe banana on its own for a quick and easy snack.

Banana Smoothie: Blend a ripe banana with yogurt or almond milk for a soothing and stomach-friendly smoothie.

Banana and Toast: Combining a banana with plain toast can create a light and easily digestible meal.

3. Peppermint:

Peppermint has been traditionally used to ease digestive discomfort and alleviate symptoms like bloating and gas. It has a soothing effect on the muscles of the gastrointestinal tract. However, individuals with acid reflux may want to use caution, as peppermint can sometimes relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. Ways to enjoy peppermint include:

Peppermint Tea: Sip on a cup of peppermint tea, which can be calming for the digestive system.

Peppermint Oil Capsules: In some cases, peppermint oil capsules may be recommended, but it’s essential to consult with a healthcare professional before using them.

4. Plain Rice and Toast:

When dealing with an upset stomach, opting for plain and easily digestible foods like rice and toast can be beneficial. These foods are known as the BRAT diet, which stands for bananas, rice, applesauce, and toast. Plain rice and toast can help absorb excess stomach acid and provide a bland base for meals when your stomach is sensitive. Ways to consume plain rice and toast include:

Plain Rice: Cooked white rice without added spices or sauces can be a gentle and stomach-friendly option.

Plain Toast: Choose whole-grain or white toast without butter or heavy toppings.

Rice Porridge: Prepare rice porridge by boiling rice in water until it reaches a soft and easily digestible consistency.

Additional Tips for Soothing an Upset Stomach:

Stay Hydrated: Sip on clear fluids like water, herbal teas, or electrolyte drinks to stay hydrated.

Avoid Trigger Foods: Steer clear of spicy, greasy, or overly rich foods that may exacerbate gastric discomfort.

Eat Small Meals: Opt for smaller, more frequent meals rather than large, heavy ones.

Consider Probiotics: Probiotics, found in yogurt or supplements, may support gut health and alleviate digestive issues.


While these foods can provide relief for mild stomach discomfort, persistent or severe symptoms should be evaluated by a healthcare professional. Additionally, individual tolerances may vary, and it’s essential to listen to your body and choose foods that work best for you during periods of gastric distress.