Key Highlights:

• An upset stomach can be caused by many factors, including stress, infections, and dietary habits
• Certain foods like ginger, chamomile, and peppermint offer soothing properties and can help ease symptoms
• Avoiding high-FODMAP foods, insoluble fibre, and high-sugar foods can minimize stomach discomfort
• Hydration, monitoring food triggers, managing stress, and regular exercise can help maintain healthy digestion
• Consult a healthcare provider if an upset stomach persists or worsens to ensure proper diagnosis and treatment

Introduction

An upset stomach is a common issue that most people experience at some point in their lives. It can be quite discomforting and affect our daily activities. The causes of an upset stomach range from lifestyle factors to underlying health conditions. Managing an upset stomach often requires identifying the root cause, making dietary adjustments, and adopting healthy habits to maintain overall digestive health.

In this comprehensive guide, we will discuss the common causes, symptoms, and when to consult a healthcare provider for an upset stomach. We will also delve into science-backed soothing foods that can ease digestive discomfort. Additionally, we will cover other helpful food options, dietary habits, and lifestyle changes that can aid in managing stomach issues.

Understanding the Upset Stomach

An upset stomach can occur due to a variety of reasons, and understanding the possible causes and symptoms can help you manage the condition better. For cases with abdominal pain, vomiting- or diarrhoea it is important to consult a doctor  to ensure proper diagnosis and treatment.

Common causes

Several factors can cause an upset stomach, such as:

• Infections: Bacterial, viral, or parasitic infections can affect the stomach and intestines, leading to symptoms like nausea, vomiting, and diarrhoea.
• Food poisoning: Consuming contaminated food or beverages can cause an upset stomach.
• Stress: Emotional stress and anxiety can lead to stomach discomfort in some individuals.
• Gastroesophageal reflux disease (GERD): Overproduction of stomach acid can damage the oesophagus and cause digestive discomfort.
• Irritable bowel syndrome (IBS): A chronic condition characterized by abdominal pain, bloating, gas, and altered bowel habits, such as diarrhoea or constipation.
• Inflammatory bowel diseases (IBD): Conditions like Crohn’s disease and ulcerative colitis are associated with gastrointestinal inflammation, which can cause an upset stomach.

Symptoms

The common symptoms of an upset stomach include:

• Nausea
• Vomiting
• Diarrhoea
• Constipation
• Bloating (Gas)
• Abdominal pain or cramping

When to see a doctor

It is essential to consult a doctor right at the beginning of the onset of symptoms. Following situations mandate a re-visit to the doctor- 

• Persistent or worsening upset stomach symptoms lasting more than three days.
• Severe abdominal pain or cramps
• Blood in vomit or stools
• Sudden weight loss or signs of dehydration, such as dark urine, lesser urine output, low BP or dizziness
• Heartburn that does not respond to over-the-counter medications
• Difficulty swallowing or persistent throat pain

When it comes to calming an upset stomach, I have a suggestion: refined hot cereals like Cream of Wheat (farina cereal) might be a nice option. These types of cereals are known for their gentle and easily digestible nature, which may help alleviate discomfort and provide relief.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Mechanisms of Action of Soothing Foods

To better understand how soothing foods help recover from an upset stomach, it is important to know the various mechanisms through which these foods work.

1. Anti-inflammatory properties

Some foods possess anti-inflammatory properties, which can help reduce inflammation in the digestive tract. Reducing inflammation may provide relief from symptoms related to IBS, IBD, and other digestive conditions.

2. Antioxidants

Antioxidants are beneficial compounds found in various foods that help neutralize harmful free radicals in the body. By scavenging free radicals, antioxidants may protect the lining of the stomach and prevent cell damage.

3. Probiotics

Probiotic-rich foods contain beneficial bacteria that can help improve gut health by promoting a healthy balance of gut microbiota. A balanced gut microbiome is essential for maintaining digestive health and preventing various gastrointestinal issues.

4. Fermented Foods

Fermented foods, such as yoghurt, kefir, and kimchi, are rich in probiotics and provide additional benefits in managing an upset stomach. These foods aid digestion, promote gut health, and may alleviate symptoms related to digestive disorders.

If you’re seeking tasty yet reliable food options to soothe an upset stomach, I think green veggies like asparagus may be an excellent option. These vegetables are rich in fibre, which may aid in soothing acid reflux symptoms.

Dr. Rajeev Singh, BAMS

Foods to Eat during an Upset Stomach

To help manage an upset stomach and alleviate symptoms, consider incorporating the following foods into your diet:

1. Ginger

Ginger has potent anti-nausea and anti-inflammatory properties, which make it a go-to natural remedy for an upset stomach. It is effective in all forms, including raw, cooked, or steeped in hot water as a tea. Ginger has been found to be effective in reducing nausea and vomiting related to pregnancy, surgery, chemotherapy, and motion sickness.

2. Chamomile

Chamomile is a traditional herbal remedy for various intestinal troubles, including gas, indigestion, diarrhoea, nausea, and vomiting. Drinking chamomile tea or taking chamomile supplements may help soothe your digestive system and provide relief, though more research is needed to confirm its effectiveness for certain gastrointestinal symptoms.

3. Peppermint

Peppermint is known for its soothing effect on irritable bowel syndrome symptoms, such as stomach pain, bloating, gas, and diarrhoea. Consuming peppermint oil capsules or peppermint tea regularly can help reduce discomfort by relaxing the muscles in the digestive tract and easing intestinal spasms.

4. Licorice

Licorice root is a popular remedy for indigestion and may also help prevent stomach ulcers. Deglycyrrhizinated licorice (DGL) is a safer alternative to regular licorice root, as it does not contain the potentially harmful chemical glycyrrhizin. DGL can help soothe stomach pain and discomfort, minimize inflammation, and enhance mucous production.

5. Flaxseed

Flaxseed is a rich source of fibre that can help regulate bowel movements and relieve constipation-related abdominal pain. Consuming small amounts of ground flaxseed meal or flaxseed oil can help improve digestion, prevent stomach inflammation, and reduce gas.

6. Papaya

Papaya is a tropical fruit rich in digestive enzymes like papain, which aid in breaking down proteins and improving digestion. Consuming papaya or papaya extract can help ease the discomfort due to constipation, bloating, and stomach ulcers. Additionally, papaya seeds may help eliminate intestinal parasites, which can cause abdominal discomfort and malnutrition.

7. Green Bananas

Green bananas are an excellent source of resistant starch, a type of fibre that helps firm up stools and prevent diarrhoea. Consuming cooked green bananas regularly can help alleviate diarrhoea symptoms related to various gastrointestinal issues.

8. Applesauce

Applesauce is rich in soluble fibre and antioxidants called polyphenols, which can help reduce inflammation in the gastrointestinal system and improve gut health. It is easier to digest than whole apples, making it suitable for those with an upset stomach.

9. Pectin-rich Foods

Pectin is a natural type of plant fibre found in apples, citrus fruits, and some vegetables. It can help relieve diarrhoea symptoms by forming soft, bulky stools and increasing good bacteria in the gut. Consuming pectin supplements or pectin-rich foods may shorten the duration of diarrhoea and promote a healthier gut microbiome.

10. Bland Carbohydrates

Bland carbohydrates like rice, oatmeal, crackers, and toast are gentle on the stomach and can help settle an upset stomach. They can also be of help for both constipation and diarrhoea, as they are easy to digest and do not irritate the digestive system.

11. Clear Liquids with Electrolytes

Staying hydrated by drinking clear liquids and electrolyte-rich beverages like water, fruit juice, coconut water, sports drinks, broths, and salty crackers can help replenish fluid losses and electrolyte imbalances associated with vomiting and diarrhoea. Mild dehydration can be treated with these simple everyday options.

Based on my observations, sometimes an upset stomach might be associated with gas. If you’re going through this, I might suggest trying some herbal teas to get rid of the symptoms. For example, teas such as peppermint tea and chamomile tea may help with gas relief.

Dr. Smita barode, B.A.M.S, M.S.

Also Read: What is Kefir? A Comprehensive Guide to Its Health Benefits

Additional Soothing Food Options

There are some other alternatives that can be beneficial to manage stomach issues. You might consider trying them in case some of the top options are not effective for you.

1. Kombucha

A fermented tea beverage, kombucha is rich in probiotics that can help restore gut health and improve digestion. It can also help provide relief from various stomach issues like constipation, bloating, and gas.

2. Cooked Vegetables

Cooked vegetables are easier to digest than raw ones and tend to be gentler on the stomach. Stick to non-cruciferous options like carrots, spinach, and zucchini, and avoid cabbage, Brussels sprouts, and cauliflower, which may be harder to digest.

3. Bone Broth

Bone broth is a mild, liquid meal that is easy to digest and rich in nutrients. It contains amino acids and collagen that promote gut health and healing. Drinking bone broth can help soothe an upset stomach and provide essential nutrition during recovery.

4. White Rice

White rice is a simple, bland carbohydrate that is easy on the stomach and can help alleviate nausea and settle an upset stomach. Combine with lean protein sources like grilled chicken for a meal that is gentle on the digestive system.

5. Oatmeal

Oatmeal is a nutritious and soothing food that is gentle on the stomach. It contains soluble fibre, which can help firm up loose stools and reduce the risk of diarrhoea. Eat plain oatmeal or add a bit of honey for some natural sweetness.

6. Miso Soup

Miso soup is a traditional Japanese dish made from fermented soybeans. It is rich in probiotics that promote gut health and improve digestion. Consuming miso soup can help provide relief from stomach discomfort and other gastrointestinal issues.

7. Fennel

Fennel is a versatile vegetable that has been used traditionally to address various gastrointestinal issues like gas, bloating, and indigestion. Consume fennel as a tea or add it to cooked meals to ease stomach discomfort.

8. Dandelion

Dandelion greens are a natural diuretic that can help relieve gas and bloating. They also contain vitamins and minerals that promote overall digestive health. Incorporate dandelion greens into salads, soups, or stir-fries to ease stomach discomfort.

9. Celery

Celery is a low-calorie food that is high in water content, which makes it easy to digest and gentle on the stomach. Consuming celery can help with hydration and provide relief from an upset stomach.

Also Read: Is Kimchi Good for You? Analyzing the Research-Backed Health Benefits

Foods to Avoid for an Upset Stomach

When your stomach is feeling sensitive, it’s best to steer clear of the following types of foods that could worsen symptoms or prolong discomfort.

1. Insoluble Fiber

While soluble fibre found in foods like apples and bananas can help manage upset stomach symptoms, the insoluble fibre found in wheat bran, whole grains, and certain vegetables may exacerbate discomfort and worsen diarrhoea.

2. High FODMAP Foods

High-FODMAP foods are fermentable carbohydrates that can cause gas, bloating, and diarrhoea in some people, particularly those with IBS. Examples of high-FODMAP foods include garlic, onions, beans, asparagus, and avocado.

3. Dairy Products

People who are lactose intolerant may experience gas, bloating, abdominal pain, and diarrhoea after consuming dairy products like milk, yoghurt, and cheese. It’s best to avoid these foods if you suspect lactose intolerance.

4. Fatty and Fried Foods

Fatty and fried foods can be difficult to digest and may cause an upset stomach to worsen. Foods high in fat or cooked in oil, butter, or margarine should be avoided during bouts of stomach discomfort.

5. High-Sugar Foods and Drinks

Consuming high-sugar foods and beverages can lead to rapid gastric emptying, or dumping syndrome, resulting in diarrhea and other uncomfortable gastrointestinal symptoms. Avoid sugary treats, sodas, sports drinks, and fruit juices when dealing with an upset stomach.

Lifestyle and Dietary Habits to Manage Stomach Issues

In addition to incorporating soothing foods into your diet, adopting healthy lifestyle habits can help improve your overall digestive health and reduce the likelihood of stomach discomfort.

1. Hydration

Maintaining proper hydration is essential for overall health and plays a crucial role in regulating digestion. Drinking adequate amounts of water throughout the day can help prevent constipation, diarrhoea, and other gastrointestinal issues.

2. Monitoring Food Triggers

If you’re prone to upset stomachs, it’s crucial to identify potential food triggers and avoid or minimize their consumption. Keeping a food diary can help you track how specific foods affect your digestive system and make necessary adjustments to your diet.

3. Stress Management

Stress can negatively impact your gastrointestinal system, leading to symptoms like indigestion, constipation, diarrhoea, and bloating. Adopting stress management techniques, such as deep breathing, yoga, and meditation, can help improve your digestive health.

4. Regular Exercise

Regular physical activity promotes good digestion by stimulating the muscles responsible for moving food through the digestive tract. Aim to engage in moderate exercise for at least 150 minutes per week to support your overall digestive health.

Also Read: 5 Instant Home Remedies For Gastric Problem

Conclusion

An upset stomach can be distressing and uncomfortable but knowing how to manage it effectively is crucial in reducing symptoms and improving your overall digestive health. By incorporating soothing foods into your diet, avoiding trigger foods, and adopting healthy lifestyle habits, you can support a healthy digestive system and minimize the occurrence of stomach discomfort.

Remember that it’s essential to consult a healthcare provider if your upset stomach persists or worsens, as these symptoms may indicate an underlying digestive issue that requires medical attention. With the right guidance and care, you can overcome an upset stomach and enjoy life without those unpleasant tummy troubles.

Frequently Asked Questions (FAQs)

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