Introduction

An upset stomach occurs when the digestive system does not function properly, leading to discomfort and pain. The causes can range from mild to severe, including dietary habits, gastrointestinal infections, stress, and chronic conditions such as gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS). Common causes involve a combination of nausea, indigestion, bloating, and stomach cramps, which can affect daily activities and general well-being.

Diet plays an important role in managing and preventing stomach issues. Certain foods can irritate the stomach lining or worsen symptoms, while others can help soothe the digestive tract and promote healing. For example, fatty and spicy foods are known to aggravate stomach problems, whereas bland, easy-to-digest foods such as rice, bananas, and ginger can help alleviate symptoms. Additionally, avoiding known triggers can prevent stomach upset.

Causes of an upset stomach

Indigestion

Indigestion is a prevalent cause of an upset stomach. It occurs when stomach acid comes into contact with the sensitive lining of the digestive system, leading to discomfort, nausea, and bloating.

Food poisoning

Consuming contaminated food or beverages causes food poisoning, leading to gastrointestinal distress. Symptoms include nausea, diarrhoea, vomiting, and abdominal cramps. It is usually caused by E. coli bacteria, Salmonella bacteria, and Campylobacter bacteria.

Stress

Stress can significantly impact digestive health by increasing stomach acid production and changing gut motility. This can result in symptoms such as indigestion, stomach cramps, and nausea. Chronic stress can worsen conditions like irritable bowel syndrome (IBS) and gastritis.

Overeating

Overeating places excessive pressure on the digestive system, causing symptoms like gas, bloating, and stomach pain. It often leads to indigestion as the stomach struggles to process a large volume of food at once. Eating large meals, especially those high in fat and carbohydrates, can trigger these symptoms.

Identifying the cause of selecting appropriate foods

Identifying the specific cause of an upset stomach is essential for selecting appropriate foods that can provide relief. In cases of food poisoning, staying hydrated and consuming clear liquids can improve digestive health. Understanding the root cause allows for tailored dietary choices that can effectively alleviate discomfort and support overall digestive wellness.

Foods to eat when you have an upset stomach

Bland foods

A bland diet is beneficial for those with persistent gastrointestinal complaints, as it is easier to digest and gentler on the stomach.¹ The following bland foods are recommended:

Bananas

Bananas are rich in potassium and simple to digest, making them ideal for an upset stomach.

Rice

Rice is a low-fibre carbohydrate that helps bind stools and alleviate diarrhoea. It is a staple in bland diets because of its mild nature and nutritional benefits.

Applesauce

Apple sauce is a good source of pectin, a soluble fibre that can help reduce diarrhoea. Its soft consistency is beneficial because it is easy to digest and gentle on the stomach.

Toast

Plain toast is bland and helps absorb stomach acids, reducing discomfort and nausea. 

Hydrating Liquids

Water

Water is important for preventing dehydration and maintaining overall health.

Herbal teas

Herbal teas, like ginger and chamomile, are known for their soothing properties. Ginger tea can reduce nausea, while chamomile can alleviate stomach cramps and inflammation.

Clear broths

Clear broths provide hydration and the right nutrients without burdening the digestive system. They are also comforting and easy to consume.

Electrolyte solutions

Electrolyte solutions help replenish lost electrolytes and maintain hydration, especially after vomiting or diarrhoea.²

Probiotic-rich foods

Yoghurt

Yoghurt contains live cultures that can help restore the balance of gut bacteria, promoting digestive health.

Kefir

Kefir is a fermented milk drink rich in probiotics, which can enhance gut health and help the digestive system.

Sauerkraut

Sauerkraut is fermented cabbage that provides probiotics, aids digestion and reduces inflammation.

Miso

Miso is a fermented soybean paste rich in probiotics, beneficial for gut health and digestion. ²

Low-fibre fruits and vegetables

Boiled potatoes

Boiled potatoes are bland, starchy, and simple to digest. Making them suitable for an upset stomach.

Canned peaches

Canned peaches are low in fibre and provide a mild source of vitamins and minerals.

Carrots

Cooked carrots are soft and simple to digest, offering essential nutrients without causing irritation.

Squash

Cooked squash is bland and rich in vitamins and minerals.

Ginger

There are several ways to consume ginger, which is well-known for its digestive benefits:

Ginger tea

Ginger tea is effective in reducing nausea and aiding digestion.

Ginger chews or candies

Ginger chews or candies are convenient ways to consume ginger and benefit from its soothing properties.

Fresh ginger in meals

Fresh ginger can be added to meals to help with flavour and provide digestive benefits.

Foods to avoid

Fatty and fried foods

Fatty and fried foods are difficult to digest and can lead to discomfort, bloating, and increased symptoms of indigestion.

Fast food

Fast foods are typically high in unhealthy fats and oils, which can slow down the digestive process and increase the likelihood of stomach discomfort and acid reflux.

Greasy snacks

Greasy snacks, such as potato chips and fried snacks, are rich in fats that can irritate the stomach lining and worsen symptoms of an upset stomach.

Spicy foods³

Hot peppers

Hot peppers contain capsaicin, which can irritate the digestive tract and lead to increased stomach pain and acid reflux.

Spicy sauces

Spicy sauces, as well as hot sauces and salsas, can increase stomach acid production and worsen symptoms of indigestion and heartburn.

Dairy products

Milk and cheese

Milk can be difficult to drink for those who are lactose intolerant, leading to stomach pain, bloating, and diarrhoea, as well as cheese, specifically high-fat varieties.

Caffeinated and carbonated beverages

Coffee

Coffee is acidic and can stimulate stomach acid production, leading to increased symptoms of heartburn and indigestion.

Fizzy drinks

Carbonated beverages, like fizzy drinks, can cause bloating and increase stomach pressure, leading to acid reflux and discomfort.

Alcohol and nicotine

Alcoholic beverages

Alcohol, just like coffee, can increase stomach acid production leading to similar symptoms.

Smoking

Nicotine from smoking can relax the lower oesophageal sphincter and reduce saliva production, both of which can contribute to acid reflux and indigestion.

Tips for managing an upset stomach

Eating small, frequent meals

Consuming small, frequent meals can help prevent the stomach from becoming too full, which can worsen the symptoms of indigestion. Smaller portions reduce the burden on the digestive system, making it easier to process food efficiently.

Staying hydrated

Enough hydration is important for maintaining digestive health. Drinking enough fluids helps prevent constipation and allows a smooth passage of food through the gastrointestinal tract.

Avoiding lying down immediately after eating

Refrain from lying down immediately after having a meal to prevent acid reflux and indigestion. Gravity helps keep the stomach contents from rising back into the oesophagus. It is advisable to wait 2-3 hours before lying down or going to bed after eating.

Practising stress-relief techniques

Stress can significantly impact digestive health. Incorporating stress relief techniques such as meditation, breathing, and regular physical activity can help manage stress levels and improve digestion.

Consulting a healthcare professional if symptoms persist

If symptoms of an upset stomach continue to persist despite making dietary and lifestyle changes, it is important to consult a healthcare professional. Persistent symptoms could indicate underlying conditions such as GERD, IBS, or other gastrointestinal disorders that require medical intervention.

FAQs

• How can I distinguish between indigestion and food poisoning?

The stomach flu is very common. It is normally passed around by groups of people gathering together in close quarters, while food poisoning comes from food. Stomach flu causes unpleasant symptoms like nausea, vomiting, and diarrhoea, while food poisoning symptoms include vomiting and diarrhoea.

• What foods are gentle on the stomach?

Examples of foods that are easy to digest include lettuce, eggs, sweet potatoes, boiled potatoes, kimchi, turkey, salmon, and lean cuts of fish. These foods are generally gentle on the stomach and can be beneficial for those with digestive sensitivities. However, many more foods can also be easily digested.

 Summary

• Managing an upset stomach involves making careful food choices and avoiding triggers
• It is important to listen to your body’s signals and adjust your diet and lifestyle to promote digestive comfort and overall well-being
•  If medical symptoms continue despite dietary changes and self-care efforts, seeking medical advice is important to ensure there are no underlying conditions