what to eat (or not) when your stomach hurts

When Your Stomach is Upset

When your stomach is aching, cramping, or you feel like you might vomit, choosing the right foods is crucial to avoid exacerbating your discomfort. This becomes even more challenging if you’re dealing with vomiting or diarrhea. Some foods, however, can provide essential nutrients without worsening your symptoms.

Start With Liquids

If you can’t keep solid food down, there’s no point in trying to eat. Focus on clear liquids such as sports drinks, clear broth, or coconut water, which provide vital minerals like potassium, calcium, and sodium (salt).

Bananas

Bananas are gentle on the stomach and rich in potassium, a critical mineral that you might lose through diarrhea or vomiting. Their soft texture and easy digestibility make them an excellent choice when you’re feeling unwell.

Rice

Stick to plain white rice, which is easier to digest compared to wild, brown, or black rice. While these varieties are generally healthy, they can be harder on an upset stomach. White rice, being starchy and low in fiber, can help firm up stools and alleviate diarrhea.

Applesauce

Applesauce is easy to digest and contains pectin, a type of soluble fiber that can help solidify stool and relieve diarrhea. Its mild flavor and smooth texture make it a comforting food when your stomach is unsettled.

Toast

Opt for simple white-bread toast rather than fiber-rich whole grains. While whole grains are beneficial when you’re healthy, the fiber can aggravate a troubled stomach, especially if you’re experiencing nausea or diarrhea.

Next Steps

If these foods sit well, you can gradually expand your diet to include items like baked potatoes and skinless chicken breast. Once you haven’t had any vomiting or diarrhea for 24 to 48 hours, you can start reintroducing fruits and vegetables.

Foods and Drinks to Avoid

Dairy Products

Avoid milk, cheese, and ice cream when your stomach is upset. They are difficult to digest due to their high-fat content. Plain, nonfat yogurt might be okay in small amounts, but proceed with caution.

Fried Foods

Fried foods are high in oil and fat, making them difficult to digest. They can exacerbate an already upset stomach, so it’s best to steer clear until you feel better.

Soda

Carbonated drinks can introduce gas into your digestive system, causing further discomfort. The high sugar content can also worsen diarrhea. If you must, take small sips of flat soda.

Spicy Foods

Spicy foods can irritate your digestive system, making an upset stomach feel even worse. Stick to bland foods until your stomach calms down.

Raw Fruits and Vegetables

While generally healthy, raw fruits and vegetables are high in fiber, which can be tough on an upset stomach. Wait until you feel better to reintroduce them, starting with small portions of cooked vegetables and juices.

Maintaining a Healthy Digestive System

A balanced diet rich in fruits and vegetables supports a healthy digestive system and a strong immune system, ready to fend off stomach issues. Be mindful of triggers like acidic foods (e.g., tomatoes), fizzy drinks, and stress.

Bland Vegetables

Cooked vegetables like beets, carrots, and spinach can soothe an upset stomach. They are easier to digest when cooked, providing gentle nutrition.

Gelatin and Popsicles

Gelatin is easy to digest and part of the bland diet. Popsicles, especially those without fruit pulp or yogurt, can also help, especially in reducing nausea and vomiting post-operation.

Hot Cereals

Hot cereals can be gentle on the stomach, but it’s wise to limit intake due to their potential high sodium content. Choose bland varieties for the best results.

Foods to Avoid

While some foods and drinks can help soothe an upset stomach, others can worsen your symptoms. Avoid the following:

• Acidic Fruits: Oranges, lemons, and limes.
• Fatty Meats and Fish: Harder to digest and can irritate the stomach.
• Fermented Foods: Pickles and sauerkraut can be harsh on a sensitive stomach.
• High-Sugar Foods: Including high-fat dressings and sauces.
• Full-Fat Dairy: Cheese, ice cream, and milk.
• Fried and Greasy Foods: Can exacerbate stomach issues.
• High-Fiber Foods: Raw vegetables and whole grains.
• Nuts and Seeds: Tough to digest when your stomach is upset.
• Spicy Foods: Can irritate the digestive system.
• Gas-Producing Vegetables: Such as cabbage, cauliflower, and onions.

By carefully choosing what to eat and avoid, you can help soothe your stomach and recover more quickly from digestive distress

A Quick Review

When dealing with stomach pain, it’s essential to eat foods that are gentle on your digestive system. Start with clear liquids and bland foods like bananas, rice, applesauce, and toast. Avoid dairy, fried foods, soda, spicy foods, and raw fruits and vegetables. Gradually reintroduce more solid foods as your symptoms improve

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