15 Best Foods to Eat When You Have an Upset Stomach — Plus, What to Avoid

"Kefir is a probiotic-rich, fermented milk drink that has a tart and tangy flavor, and a thin consistency," says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, Good Housekeeping's resident dietitian. "It provides a healthy dose of diverse probiotics, which can help balance the gut microbiome. It's also been shown to support a healthy immune system and suppress viral infections." This may alleviate some discomfort and help you feel better. Look for varieties that are low in sugar, as options with higher sugar may exacerbate symptoms.

Raw vegetables can be difficult to digest, but plain boiled or steamed ones, like green beans, can be easier for your system to process, and they'll provide a dose of nutrients your body needs to function well and fight off what's plaguing you, Sassos says.

Applesauce is an awesome aid to get your stomach back in working order," says Jessica Stamm, M.S., R.D.N., a registered dietitian nutritionist in California. It's easy to digest but still delivers important nutrients like pectin (a type of fiber) and potassium, a mineral that functions as an electrolyte to help keep fluid levels balanced.

Cooked carrots are a great way to boost nutrition and flavor when your menu is limited. "Cooking vegetables like carrots or spinach makes them easier to digest, and they're perfect in egg scrambles or broth-based soups," Stamm says.

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“You may be tempted to go for whole grain, high fiber options when it comes to carbs, but gentle is best when your tummy is uneasy," Stamm says. Because white rice is low in fiber, it’s easier to digest, and bland enough to soothe an upset stomach.

Getting a bit of protein is important, even when you're feeling icky, but reach for things like chicken or fish, which are easier to digest and prepared plainly compared to fattier red meat. "Unseasoned proteins can be a good addition to your plain white rice or a baked sweet potato," Stamm says.

"Bananas are great because they're easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract," says Julie Upton, M.S., R.D., co-founder of Appetite for Health. The high-fiber fruit not only keeps the system regular and aids in recovering from diarrhea, but the vitamin B6 also reduces bloating caused by fluid retention and the magnesium helps to relax muscles.

While it may seem counterintuitive, keeping your belly empty when feeling queasy can create more nausea because there's nothing in the system to absorb stomach acid. Upton suggests nibbling on white toast or soda crackers every few hours since the starches from these simple carbohydrates "lack fiber, protein and fat — all of which slow digestion and sit in your stomach longer."

"High-fat sources of protein, like processed or red meats and fried food, can cause reflux — especially if you’re consuming large amounts late at night," Jaclyn London, M.S., R.D., C.D.N., a registered dietitian and the author of Dressing on the Side (and Other Diet Myths Debunked), says. "Eggs are an easier-to-digest alternative and an easy way to meet your protein needs without getting too full, too fast."

Adding whole grains can both soothe tummy ailments and prevent any future intestinal issues. "Soluble fiber from oats draws water into your digestive tract and moves food through your body," London says. Aim to hit at least 25 to 35 grams of total fiber per day, but don't overdo it. "Both hunger and overeating can make nausea, bloating, abdominal pain and gas even worse," she adds.

Prebiotic foods — including produce, whole grains, pulses, nuts and seeds — can help "fuel" friendly gut bacteria in your GI tract, London explains. By stimulating that microbiome, prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Institute of Food Technologists. Stock up on tomatoes, chicory, onions, asparagus and wheat for the best benefits.

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Foods that are rich in calcium, magnesium and potassium also reduce belly bloat by balancing out sodium. Plus, that's not all these minerals are good for: Calcium is essential for smooth muscle contraction which moves food through your digestive tract, potassium regulates fluid balance and magnesium activates the body's enzymes that are needed to break down food.

"Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting," Upton says. "In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea." For children's tummy upsets, it's wise to consult with a pediatrician first before introducing new remedies.

Dehydration frequently causes constipation, so sipping unsweetened beverages like tea, as well as flat or sparkling water can keep everything moving along. Most people need a minimum of eight cups per day. “Staying hydrated aids digestion and helps with gas and constipation,” says Bauer.

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If you know your tummy troubles stem from constipation, London also recommends drinking a cup of joe first thing in the morning. Research has shown that caffeine plus coffee's plant-based antioxidants can help you stay regular. Avoid caffeinated beverages if you're sensitive, feeling nausea or have reflux unrelated to constipation. Coffee, however, is not a good idea for people for whom acid upsets their stomach, says Freuman.