What Should I Eat When I Have an Upset Stomach?
Quick answer: Keep it bland. Plain rice, toast, boiled potatoes, and bananas are your best friends. Ease back into normal eating once symptoms settle — don't push it.
What to Eat
Plain white rice
Gentle on the stomach, absorbs excess stomach acid.
Toast (plain, unbuttered)
Simple carbs that don't irritate the digestive tract.
Bananas
Easy to digest, help restore potassium, and are not acidic.
Boiled potatoes (no skin)
Plain starch that is well-tolerated when the stomach is irritated.
Plain crackers
Absorb stomach acid and settle the digestive system.
Ginger tea
Ginger reduces inflammation and eases stomach cramping.
Plain boiled chicken
Lean, easily digestible protein to maintain strength.
Cooked carrots or courgette
Soft, low-fibre vegetables that won't aggravate symptoms.
Chamomile tea
Anti-inflammatory properties that soothe the stomach lining.
What to Avoid
Spicy food
Directly irritates an already inflamed stomach lining.
Alcohol
Toxic to the gut lining; can cause or significantly worsen stomach upset.
Acidic foods (citrus, tomatoes, vinegar)
Increase stomach acid and worsen discomfort.
Raw vegetables
High in insoluble fibre that's hard to digest when your stomach is already struggling.
Dairy (milk, cream, ice cream)
Can worsen symptoms if there is any lactose sensitivity or gastroenteritis.
Carbonated drinks
Gas from fizzy drinks causes bloating and cramping.
Caffeine
Stimulates stomach acid production and gut motility.
Hydration
Sip water or clear herbal tea throughout the day. Ginger tea and chamomile tea are particularly soothing for an upset stomach.
Tips
- •Eat small meals every 2–3 hours rather than 3 large meals.
- •Avoid eating for 1–2 hours after vomiting — sip fluids and wait.
- •Applying a warm compress or hot water bottle to the abdomen can ease cramping alongside a bland diet.
- •If symptoms persist longer than 48 hours, see a doctor.