Foods for Upset Stomach: What to Eat & Avoid for Fast Relief

We have all been affected by an upset stomach one time or the other. Cramps, diarrhoea and indigestion are just a few of the symptoms that leave us feeling drained and sick. Thankfully in most cases, upset stomachs can be easily treated by adjusting our diet a little. So, hasten your recovery by just following the list of food for upset stomach and a few lifestyle tips.

What Causes an Upset Stomach?

An upset stomach isn’t one single condition — it’s a symptom that can come from several different causes, including:

– Gastritis (inflammation of the stomach lining, often from stress, certain medications, or infection)

– Viral gastroenteritis (the “stomach flu”)

– Food poisoning

– Irritable Bowel Syndrome (IBS)

– Lactose intolerance

– Food allergies

– Constipation

Food for upset stomach: must-haves to treat an upset stomach 

1. Semi-solid foods
   If your body is finding it tough to digest solid foods, don’t force it. Instead, opt for foods like soups and coconut water to get the necessary nutrients without stressing your stomach. You also end up losing a lot of fluid, especially if you are experiencing diarrhoea and/or vomiting. Hence, you may need to increase your fluid intake to keep yourself hydrated.  
2. White rice
   Since white rice is a refined carbohydrate and low in fibre, it can help treat common symptoms of diarrhoea. It is also easy to digest making it a go to food choice during an upset stomach.  
3. Toast
   Plain toast made from white flour can help neutralise excess stomach acids and relieve the symptoms of diarrhoea. It is easy to digest and contains low fibre. Avoid having breads made of whole grain as they are fibre rich and can exacerbate diarrhoea. 
4. Bananas
   Bananas are an age-old remedy for an upset stomach. Their natural antacid properties make them an ideal fruit to treat indigestion. Their high potassium content also stimulates mucus production of mucus in the stomach to decrease irritation of the stomach lining.
5. Applesauce
   Applesauce is easier on the stomach than a whole raw apple. It contains pectin, a fibre that helps firm up loose stools, and its mild sweetness can help when you’ve lost your appetite. It’s one of the classic “BRAT diet” foods (Bananas, Rice, Applesauce, Toast) recommended for settling a stomach after diarrhoea.

Note: bananas and applesauce are the exception to the “avoid raw fruit” rule below — they work precisely because they’re low in the insoluble fibre that raw fruit has, which is what makes raw fruit harder to digest during an upset stomach.

Fruits for Stomach Pain

Most raw fruit is best avoided during a stomach upset (see “must-not haves” below), but a few are the exception:

Bananas— gentle on the stomach, help settle diarrhoea, and replace potassium lost through vomiting or loose stools.

Applesauce — cooked and pureed apple is easier to digest than a whole raw apple and helps firm up loose stools.

Ripe papaya, in small amounts  — some people find it easier to digest than other raw fruit once symptoms start easing, though it’s best reintroduced only after the sharpest symptoms have settled.

These three are the fruit-based exceptions to the “avoid raw fruit” rule, everything else in the citrus, whole-apple, or high-fibre category is best left until your stomach has settled.

Which Juice Is Good for Stomach Pain?

This is a common question, and the honest answer is: juice helps less than most people expect, and in some cases can make things worse.

Coconut water is a reasonable, low-sugar choice for gentle hydration alongside other fluids.

Diluted, low-sugar fruit juice without pulp** (for example, apple juice cut with water) can be used in small amounts once you’re keeping fluids down.

Plain fruit juice, water, and broth are not a substitute for oral rehydration solution (ORS) when you’re significantly dehydrated. They don’t replace lost electrolytes (sodium, potassium, bicarbonate) the way ORS does, and drinking a lot of plain juice or water alone can, in some cases, worsen the electrolyte imbalance. If diarrhoea or vomiting is more than mild, ORS should be your first choice, not juice.

For children specifically, undiluted apple juice and other clear liquids are not recommended as a rehydration fluid — an age-appropriate ORS is the right choice, and a doctor or pharmacist can advise on the correct amount.

Rehydration: Don’t Forget ORS

If your upset stomach involves diarrhoea or vomiting, replacing lost fluids matters as much as choosing the right food. Along with water, coconut water, and clear soups, keep oral rehydration solution (ORS) on hand — it replaces the salts and sugars your body loses, not just the water. *If you’ve just vomited, it’s best to wait a few hours and sip small amounts of fluid frequently before trying solid food again, rather than eating or drinking a large amount right away.

Absolutely must-not haves during a stomach upset 

1. Dairy products
   Dairy products like milk and cheese are high in fat, hence hard to digest. Yogurt on the other hand is an exception as it is rich in probiotics, good bacteria and yeast to fight stomach infections. For best results try having curd rice during this time. 
2. Fried foods
   Fried foods are tough on the stomach as they are rich in oils and fats. They can worsen the upset stomach by irritating the stomach lining.  
3. Raw fruits and vegetables
   On all other days, raw fruits and vegetables are essential for a healthy diet. They are rich in vitamins and stimulate bowel movement as they are rich in fibre. This is also why it can worsen diarrhoea. So, lay off fruits and raw vegetables till your stomach becomes better.  
4. Acidic foods and drinks
   Acidic food can irritate the stomach lining, worsening the condition. It can also cause severe acidity, reflux (GERD), heartburn and nausea. This includes citrus fruits, caffeinated beverages and alcohol. Include foods to avoid to prevent acid reflux (GERD) into your diet plan.

The best way to deal with an upset stomach is to have plenty of fluids and stick to easily digestible bland soft food. Choose some comforting “khichidi” or curd rice for your meals with a side of buttermilk till the symptoms abate. Khichidi is known as the best food for upset stomach in India. If you don’t see your condition becoming better after a few days, seek medical attention or consult with your doctor to rule out any other condition.  

Read: Causes of stomach ache after eating

Light Foods for an Upset Stomach

If you’re looking for light, easy-to-digest food for an upset stomach, the must-haves listed above (semi-solid foods, white rice, toast, bananas, and applesauce) are exactly that — plain, low-fat, low-fibre foods that don’t ask much of your digestive system. Add boiled potatoes (plain, no butter or spices) and a plain scrambled egg to this list if you need something more filling once the sharpest symptoms have eased.

Eating Habits That Can Ease Stomach Pain

Alongside food choices, a few simple habits can reduce stomach discomfort:

– Eat slowly — it takes about 20 minutes for your stomach to signal fullness to your brain, so slower eating helps you avoid overeating.

– Chew thoroughly rather than gulping — swallowing air along with food can trap gas and worsen bloating.

– Eat smaller, more frequent meals rather than large ones.

– Avoid lying down for a few hours after eating, especially if reflux is part of your discomfort.

When to See a Doctor

Most upset stomachs settle with diet and rest, but see a doctor if you notice any of the following:

– Symptoms lasting more than 3 days without improvement

– Signs of dehydration — very dark urine, dizziness, or not urinating

– Blood in vomit or stool, or black, tarry stools

– High fever alongside stomach pain

– Severe pain that is sharp, constant, or getting worse rather than better

The best way to deal with an upset stomach is to have plenty of fluids and stick to easily digestible bland soft food. Choose some comforting “khichidi” or curd rice for your meals with a side of buttermilk till the symptoms abate. Khichidi is known as the best food for upset stomach. If you don’t see your condition becoming better after a few days, consult with doctor.

FAQs

Ques 1: What should I eat for an upset stomach?
Ans: If you are suffering from an upset stomach it is better to opt for semi solid bland food which is easy to digest. This includes white rice, plain bread, yogurt and bananas, these are some foods for upset stomach. Reduce your salt consumption and drink plenty of fluids (water is the best).

Ques 2: Why do I always have an upset stomach after drinking milk or eating cheese?

Ans: If you feel uncomfortable, bloated, nauseated, etc whenever you have foods with dairy products, chances are that you might be lactose intolerant. Try switching for dairy-free alternatives such as soy/almond milk, tofu, etc to see if the symptoms abate. If not, consult your doctor to test for possible causes.

Ques 3: Is yogurt good for upset stomach?

Ans: Yes, yogurt may help in upset stomach. Yogurt is rich in probiotics that can help you in maintaining good stomach health.