Whether it's from overeating, stress, or an underlying health issue, digestive discomfort is never fun. And it’s more common than the common cold.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), between 60 to 70 million Americans are affected by digestive diseases each year.
And a 2023 survey by the American Gastroenterological Association reported that nearly 40% of Americans had to stop their routine activities in the past year due to uncomfortable bowel symptoms. (1)
An upset stomach can disrupt your day, leaving you feeling bloated, nauseous, or uncomfortable. Whether it's from overeating, stress, or an underlying health issue, digestive discomfort is common.
Fortunately, there are several natural, easily accessible foods that can provide relief and promote digestive health. In this article, we'll explore seven such foods that can help soothe an upset stomach, offering gentle, healing alternatives for common stomach ailments like nausea, bloating, and indigestion
1. Ginger: Nature's Stomach Soother
Ginger is one of the most well-known natural remedies for stomach problems, and for good reason. It has been used for centuries in traditional medicine for its anti-inflammatory and anti-nausea properties. Ginger works by stimulating the production of bile, which helps break down food more efficiently and aids digestion. Additionally, it helps relax the muscles of the gastrointestinal tract, reducing spasms that can cause bloating or discomfort.
How to use ginger for an upset stomach:
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Ginger tea: Boil a few slices of fresh ginger root in water and sip slowly.
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Ginger candies or lozenges: For a more convenient option, these can help alleviate nausea and calm an upset stomach.
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Fresh ginger: Grate or slice ginger and chew a small piece for immediate relief.
Why it works: Ginger contains compounds like gingerol and shogaol, which have been shown to reduce nausea, improve digestion, and even relieve bloating. These properties make ginger an excellent remedy for upset stomachs caused by indigestion or motion sickness.
2. Bananas: A Gentle, Digestible Fruit
Bananas are not only delicious but also highly effective in soothing an upset stomach. Their soft texture makes them easy to digest, and their high potassium content helps replenish electrolytes lost during episodes of vomiting or diarrhea. Bananas also contain resistant starch, a type of fiber that can help regulate bowel movements and reduce bloating.
How to use bananas for an upset stomach:
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Eat them raw: Simply peel and eat a ripe banana for a gentle, easily digestible snack.
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Banana smoothies: Blend a banana with yogurt or almond milk to create a soothing drink.
Why it works: Bananas help restore the gut's natural balance, promote smoother digestion, and provide a quick source of energy when you're not feeling your best. Their mild, non-acidic nature also prevents further irritation to the stomach lining.
3. Peppermint: A Powerful Digestive Aid
Peppermint is a well-known remedy for digestive issues, especially those related to bloating, gas, and indigestion. The menthol in peppermint has a relaxing effect on the muscles of the gastrointestinal tract, which helps ease cramps and bloating. Additionally, peppermint can help reduce nausea and calm the stomach lining, making it a great choice for soothing discomfort.
How to use peppermint for an upset stomach:
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Peppermint tea: Steep fresh or dried peppermint leaves in hot water and sip slowly.
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Peppermint oil: Diluted peppermint oil can be massaged gently onto the stomach area to alleviate cramps and bloating.
Why it works: Peppermint relaxes the muscles in the digestive system, easing cramps and improving the flow of bile. It also has a cooling effect that can reduce inflammation and help relieve nausea.
4. Yogurt: Probiotics for Gut Health
Yogurt, particularly varieties that contain live and active cultures, is an excellent food for promoting digestive health. The probiotics (beneficial bacteria) found in yogurt help balance the gut microbiome, which is essential for efficient digestion. A healthy balance of gut bacteria can reduce the risk of bloating, constipation, and indigestion.
How to use yogurt for an upset stomach:
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Plain yogurt: Opt for plain, unsweetened yogurt to avoid added sugar, which can sometimes irritate the stomach.
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Add fruit or honey: If desired, add a small amount of honey or fruit to enhance flavor while keeping it gentle on your stomach.
Why it works: The probiotics in yogurt help to regulate gut health, reducing inflammation and improving digestion. They also help break down food more effectively, which can ease discomfort from bloating or indigestion.
5. Rice: A Bland and Gentle Carb
Rice, particularly white rice, is a bland and easily digestible food that can help settle an upset stomach. When your stomach is irritated, it's important to stick to foods that are easy on your digestive system. Rice is low in fiber, which helps prevent further irritation while providing essential carbohydrates for energy.
How to use rice for an upset stomach:
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Plain rice: Boil or steam white rice and eat it plain, without any added spices or oils.
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Rice porridge: For a more soothing option, try making rice porridge with a little water or broth.
Why it works: Rice acts as a binding food, absorbing excess stomach acid and providing a gentle way to restore the stomach lining. It also helps regulate bowel movements, making it a common part of the BRAT diet (bananas, rice, applesauce, and toast) for those recovering from gastrointestinal distress.
6. Applesauce: Mild and Soothing
Applesauce is another excellent food for an upset stomach, particularly when you're recovering from nausea or diarrhea. The pectin in applesauce is a soluble fiber that helps bulk up stool and soothe the digestive tract. Additionally, applesauce is easy to digest and provides a gentle source of natural sugars for energy.
How to use applesauce for an upset stomach:
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Plain applesauce: Choose unsweetened, plain applesauce to avoid added sugars and extra calories.
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Mix with rice or bananas: For added comfort, combine applesauce with rice or bananas for a soothing, easily digestible meal.
Why it works: Applesauce is gentle on the stomach while providing fiber that aids digestion. Its mild flavor and texture make it a go-to option for those experiencing stomach discomfort or recovering from an upset stomach.
7. Chamomile Tea: A Calming Herbal Remedy
Chamomile is a calming herb that has been used for centuries to treat various ailments, including digestive issues. Chamomile tea can help sooth inflammation in the stomach and intestines, making it an excellent remedy for bloating, indigestion, and general stomach discomfort. Additionally, chamomile has mild sedative properties that can help you relax and relieve stress-related digestive issues.
How to use chamomile for an upset stomach:
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Chamomile tea: Steep chamomile flowers or tea bags in hot water for a few minutes and sip slowly.
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Chamomile and honey: Add a spoonful of honey to your chamomile tea for added soothing effects.
Why it works: Chamomile contains antioxidants and anti-inflammatory compounds that help reduce bloating, cramps, and indigestion. It also has a mild sedative effect, making it an excellent choice for stress-related stomach issues.
Natural Remedies for Digestive Comfort
An upset stomach can be a frustrating experience, but with the right foods, you can ease the discomfort and promote recovery.
Ginger, bananas, peppermint, yogurt, rice, applesauce, and chamomile tea are all natural, easily accessible options that can help soothe common digestive issues like nausea, bloating, and indigestion. By incorporating these foods into your diet, you can support your digestive health and find relief from stomach discomfort in a gentle and natural way.
As always, if your stomach issues persist or worsen, it's important to consult a healthcare professional to rule out any underlying conditions.
This content is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making dietary changes or starting a new supplement.)
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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