22 Best Foods for An Upset Stomach (+ Why They Work)

This Evidence Based article was written by

We’ve all been there- doubled over in pain with gas, bloating or constipation due to something bad we ate. During times like this, food might be the last thing on your mind. But the truth is that the right foods can help you ease your symptoms and fight an upset stomach the natural way without the use of harsh medications.

22 Best Foods for An Upset Stomach

Sometimes, the worst thing you can do when you have an upset stomach is to avoid food as you likely need something healing with lots of fiber and anti-inflammatory properties to help pass whatever is in your system. Here are the 22 best foods for an upset stomach along with an explanation as to why they work.

1. Ginger

ginger food for upset stomach

Ginger should always be your go-to when you have an upset stomach. It contains a substance known as gingerol that has been shown to relieve nausea and indigestion fast, thanks to its anti-inflammatory and antioxidant properties. Ginger is especially useful for the treatment of morning sickness and vomiting after surgery due to chemotherapy. It also reduces muscle pain and soreness, which is helpful if abdominal pain is one of your symptoms. One study found that ginger helps relieve an upset stomach because it speeds up the process by which the stomach empties itself. And the quicker you get the bad stuff out, the sooner you’ll feel better. Taking ginger in capsule form when you have an upset stomach with a full glass of water is best when you have an upset stomach. If you have recurring stomach troubles, you might want to make ginger part of your daily supplement regimen.

2. Oatmeal

Oatmeal food for upset stomach

Oatmeal sounds pretty dull, but it’s a good stick to your ribs food with a bland taste that won’t cause further stomach problems for you. Plus, it’s full of both soluble and insoluble fiber to help move the contents of your stomach out of your system. Many people get an upset stomach when they get an urge to go to the bathroom but can’t do the deed. Adding more bulk fiber to your diet can help ease the pain of bowel movements. It can also help keep you regular so that you don’t have this problem again in the future. Make sure your oatmeal is gluten free and organic if possible. Be sure not to add any refined sugar as this will make your stomach worse. Raw honey, blueberries, and some flaxseeds are all full of tummy-soothing ingredients that should help ease your tummy trouble.

3. Slippery Elm

Slippery Elm food for upset stomach

Slippery elm is an herb with mucilaginous properties, which means that it helps soothe the mucosal lining of your gut by coating it with a protective layer. Research shows that slippery elm improves the symptoms of constipation and irritable bowel syndrome such as a bloated stomach, gas, straining, and diarrhea by 20 percent. It also improves stool consistency to make it easier to go. Slippery elm is often used to treat diverticulitis as well as diarrhea. You can take it in supplement form or sip on slippery elm tea for fast relief from an upset stomach. Or get creative and sprinkle slippery elm powder onto your oatmeal first thing in the morning to prevent a problem before it occurs.

4. Bananas

Bananas food for upset stomach

Let’s face it. You can’t just eat nothing when your stomach hurts, even though food is probably the last thing on your mind. Bananas are generally pretty easy to digest, which makes them a good option for someone with stomach trouble. Plus, they are loaded with prebiotic fiber, which is the fuel that the good bacteria in your gut feeds off. This can help improve the overall health of your gut by support a healthy microbiome. Bananas also contain a unique type of fiber called pectin that is commonly found in over the counter laxatives to help you go. For a safe meal, try adding bananas to gluten-free oatmeal and a scoop of almond butter for protein and fat to help sustain you.

5. Probiotics

Probiotics food for upset stomach

While we’re on the topic of gut health, it’s hard to ignore the most important supplement for your stomach of all. Probiotics aid in the development of all the good bacteria in your gut, which can significantly reduce symptoms of an upset stomach. They are soothing and work almost instantly to reduce bloating and gas. Probiotics help keep you regular and work best when you take them on a daily basis. Most people take a probiotic capsule daily while others try to eat a lot of naturally fermented foods, such as kefir, sauerkraut, and miso. If you’ve never taken a probiotic before, be sure to start slow. If you take too many at once, it could make your stomach pain worse.

6. Mint

Mint food for upset stomach

Mint doesn’t just leave your breath smelling fresh. It also aids in the digestive process to relieve unwanted symptoms. This is because mint has a calming and soothing effect on the stomach and increases the secretion of bile in the liver, which helps ease digestion. Peppermint has also been shown to relieve abdominal pain due to gas and bloating. You can drink peppermint tea after meals to help keep flatulence down or chew on a few mint leaves for the same effect. If anyone asks, just tell them that it helps freshen your breath. No one needs to know of your tummy troubles! Be cautious when chewing mint gum as most gums contain sugar or sugar alcohols, which can make your stomach feel worse.

7. Aloe vera

Aloe vera food for upset stomach

You might be familiar with using aloe vera topically on your skin when you have a sunburn, but did you know that you can ingest aloe and get the same soothing effects on your tummy? Aloe is loaded with nutrients, including 75 different active compounds. It has vitamins, minerals, antioxidants, enzymes, and 20 out of the 22 amino acids with eight out of eight essential amino acids. In other words, aloe vera has everything you need to repair a damaged system. It works by flushing toxins out of the body that is causing pain. You can find 100 percent pure aloe vera juice at any health store, but don’t drink too much because it has a laxative effect if over consumed.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Users Comments:

  • Marian

    Thankyou for this article. We’re in danger of forgetting things like this that our grandparents knew.

  • Kathy miller

    My husband has copd for the last
    8 year’s and uses oxygen 24 hrs. I Changed our diet to Mediterranean food. We eat 75% of it. After 6o days he no longer need his oxygen is exercising and feels great.He has not changes any of his mediation. Thank You so much.

  • Richard

    I will appreciate it if you include foods /fruits that can be found in Africa continent, Thank you MA.

  • Vishal Gupta

    Thanks for sharing such a useful information. Ginger and mint are two which my Grandma always suggests me for healthy stomach but I didn’t bother. Now I got it and will follow tips given in this article.

  • Alex | BigBlueWaves Wellness

    Thanks a lot for sharing this comprehensive list of gut-soothing foods, Heather!

    Fermented foods deliver loads of natural probiotic bacteria and should definitely be on a daily menu. Fermented vegetables also contain fiber that feeds our probiotics. However, I definitely agree with the advice to add a high-quality supplement if digestive issues arise.

    Wow, didn’t know licorice has so many gut health benefits. Thank you for that! Speaking about the herbs for digestive issues, good old chamomile is definitely worth mentioning.

    Best wishes!

Leave a Comment

Your email address will not be published. Required fields are marked *

Please type Comment


Name field required

Email field required

Please submit valid email


Website field required

Website is not valid