Stomach Pain

Best Foods to Ease an Upset Stomach

Emily Lockhart

Published on June 4, 2014 Updated on April 28, 2020

Health Check Certified by Julie Ching, MS, RDN, CDE

We’ve all experienced the pain and discomfort of an upset stomach at one point or another. It may have been from eating too quickly, stress, or simply eating too much. However, the threat of an upset stomach usually isn’t enough to ward us off rich food until we’re doubled over in pain, nauseated, and rushing to the bathroom.

If you find yourself suffering from the pains of a stomach ache, try eating any of these 8 foods that are known to naturally soothe a troublesome tummy…

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1. White Rice

Bland foods, like white rice, are easily digestible when your tummy rumbles with gas and indigestion. As part of the BRAT food diet (which recommends foods like bananas, rice, applesauce, and toast) white rice helps bulk stool and bind bowel movements while putting less stress on bodies suffering from digestion difficulties.

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2. Papaya

This tropical tummy calmer, contains papain and chymopapain enzymes, which promote balanced digestive acidity while optimizing digestion by helping to break down food proteins.

3. Herbal Tea

There’s nothing quite as comforting as a hot cup of tea to the mind or body. The tummy specifically benefits from herbal brews like licorice root, peppermint, ginger, and chamomile—all which contain natural anti-nausea properties and soothe gas-related cramps.

4. Peppermint

Natural peppermint-induced foods—like candies, teas, and dishes that contain fresh mint leaves—help to settle a troublesome tummy, easing gas pain and bloating by loosening up tight stomach muscles. This calming effect encourages bile absorption and hastens the digestive process.

5. Bananas

Bananas are one of the few foods on the BRAT diet (bananas, rice, applesauce, and toast), an eating plan that focuses on foods that are easily digestible and don’t upset the tummy. This is because bananas contain pectin, a natural substance that helps stool become more firm.

6. Yogurt

While most forms of dairy should be avoided if you suffer from lactose intolerance and are very sensitive to all dairy products, plain yogurt contains bacteria (or active cultures) that promote healthy gut flora and encourage optimal digestion.

7. Ginger

You may use ginger as an anti-nausea remedy when you have the stomach flu. However, this natural root (in fresh or powdered form) can be steeped or sprinkled into tea to soothe a delicate tummy.

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8. Applesauce

Another BRAT diet staple, applesauce (akin to white rice, toast, and bananas) contains pectin from fresh apples. When cooked into smooth sauce, apples can tame explosive diarrhea, calm upset stomach, and alleviate digestive troubles.

Julie Ching, MS, RDN, CDE

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.