Top 7 Foods to Consume When You Have a Troublesome Tummy (Along with Certain Ones to Steer Clear Of)

Top 7 Foods to Consume When You Have a Troublesome Tummy (Along with Certain Ones to Steer Clear Of)

In the face of an upset stomach, understanding which foods to consume and avoid can significantly aid in recovery. Here's a breakdown of recommended and avoided foods, and an explanation of how they impact digestive health and symptoms.

**Recommended Foods for an Upset Stomach**

Bananas, white rice, applesauce, plain toast, and oatmeal are all low in fiber and acid, making them suitable for an upset stomach. These foods, often referred to as part of the "BRAT" diet, are less likely to cause further irritation and provide essential calories without exacerbating diarrhea or nausea [2].

Cooked vegetables, such as carrots and potatoes, are easier to digest than their raw counterparts and are less likely to cause gas or bloating [3]. Clear broths and room-temperature water are hydrating and easy to digest, helping replace lost fluids without irritating the gut [3].

Fermented foods like yogurt and kefir (if dairy is tolerated) can support gut health with beneficial bacteria, though high-fat dairy should be avoided [2].

**Avoided Foods for an Upset Stomach**

Fatty and fried foods, spicy foods, citrus fruits and tomatoes, raw vegetables and fruits, dairy products (especially high-fat dairy), caffeine and alcohol, processed, sugary, and artificial sweeteners, carbonated beverages, whole grains and legumes, and corn and corn products should all be avoided as they can worsen symptoms [1][2][3][4].

**How These Foods Affect Digestive Health and Symptoms**

Tolerated, bland foods like bananas, rice, applesauce, and toast help minimize irritation and support recovery. Fermented foods, when tolerated, support gut microbiota and may help restore balance [2]. Soluble fiber, as found in oats and applesauce, can help manage diarrhea, while insoluble fiber, found in raw vegetables and whole grains, can increase gas and worsen bloating [2][3]. Acidic and spicy foods, fatty and processed foods, and high-fiber foods can irritate the intestinal lining, potentially causing pain, nausea, or reflux [1][2]. Hydration is crucial, with clear fluids and broths being the best choice [3].

**Summary Table**

| **Recommended** | **Avoided** | **Effect** | |---------------------------|----------------------------------|-------------------------------------------| | Bananas, rice, applesauce | Fatty/fried foods, spicy foods | Soothing vs. irritating | | Plain toast, oatmeal | Citrus, tomatoes, chocolate | Low acid vs. high acid | | Cooked, peeled veggies | Raw vegetables, whole grains | Easy vs. hard to digest | | Clear broth, room temp. water | Carbonated drinks, alcohol | Hydrating vs. dehydrating/bloating | | (Limited) nonfat yogurt | High-fat dairy | May support vs. worsen symptoms |

**Key Takeaway**

When suffering from an upset stomach, focus on bland, low-fiber, and non-acidic foods to minimize irritation and support recovery. Avoid spicy, fatty, acidic, and high-fiber foods as well as caffeine and alcohol, which can exacerbate symptoms. Always prioritize hydration and consider modifying the diet based on individual tolerances and underlying causes [2][3].

After recovering from an upset stomach, a person may want to consume probiotics to replenish their beneficial gut bacteria. Additionally, it's important to be aware of foods that may trigger symptoms of dumping syndrome, such as high-sugar foods and drinks, in people with a history of stomach surgery, diabetes, or certain viral infections [1].

Lactose-free dairy products or alternatives are available in most supermarkets and are suitable for people with lactose intolerance. Examples of high FODMAP foods to avoid include certain vegetables, fruits, meat products, wheat-based cereals, honey, certain dairy foods, soy milk, and foods with added sugar [1].

Some food sources of soluble fiber include oat bran, barley, certain seeds, beans, lentils, fruits, and peas. Adding insoluble fiber can worsen diarrhea because it can irritate the lining of the large intestine and stimulate the secretion of water and mucus [1]. When consumed with plenty of water, soluble fiber helps form soft, bulky stools and can benefit people with constipation [1].

High FODMAP foods can trigger symptoms such as abdominal pain, discomfort, bloating, gas, and changes in bowel habits in people with certain digestive disorders [1]. Fatty and fried foods should be avoided by people experiencing vomiting or diarrhea as they are difficult to digest and can worsen stomach upset [2][4]. Probiotic-rich foods include natural, unsweetened yogurt, kefir, sauerkraut, miso, tempeh, kombucha, and kimchi [1].

If you experience persistent or worsening symptoms of an upset stomach, it's essential to consult a healthcare professional.

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