Introduction
Upset stomach, also known as dyspepsia, refers to discomfort in the upper abdomen, which can cause symptoms such as bloating, nausea, and a burning sensation. This condition can be caused by a range of factors, including overeating, stress, and gastrointestinal disorders. Knowing what to eat when you have an upset stomach can help minimize discomfort and improve your digestive health in the long run.
List of Top 10 Foods to Eat When You Have an Upset Stomach
Here are the top 10 foods you can eat to help alleviate symptoms of an upset stomach:
- Bananas: Rich in potassium and easy to digest, bananas are a great way to replenish lost nutrients and calm an upset stomach.
- Ginger: A natural anti-inflammatory, ginger helps to relieve stomach discomfort and nausea.
- Peppermint: Peppermint oil has been shown to help relieve symptoms of irritable bowel syndrome (IBS) and stomach aches.
- Plain toast or crackers: Dull foods like plain toast or crackers can help to absorb excess stomach acid and reduce discomfort.
- Applesauce: Apples are easy to digest and can help combat nausea due to their natural sugars.
- Chicken broth: Simple to digest and packed with essential nutrients like electrolytes, chicken broth helps to replenish lost fluids and heal an upset stomach.
- Rice: White rice is easy to digest and can help to soothe the digestive system.
- Yogurt: Yogurt contains probiotics that can promote gut health and improve digestion.
- Chamomile tea: Chamomile tea is naturally relaxing and can help to soothe the digestive system.
- Boiled potatoes: Potatoes are easily digestible and contain essential vitamins needed to heal an upset stomach.
How These Foods Help an Upset Stomach
Each of the listed foods has its unique qualities that make it useful when it comes to healing an upset stomach:
- Bananas are high in potassium, which helps to nourish the body and ease digestive discomfort.
- Ginger has natural anti-inflammatory properties that help reduce inflammation and relieve stomach discomfort.
- Peppermint helps to relieve symptoms of stomach aches and bloating.
- Toast and crackers help absorb excess acid in the stomach and reduce uncomfortable symptoms like bloating and gas.
- Applesauce is easy to digest and contains natural sugars that help alleviate nausea.
- Chicken broth contains electrolytes, which help to replenish lost fluids and nutrients in the body quickly.
- White rice is a bland food that is easy to digest and helps to soothe the digestive system.
- Yogurt contains probiotics that support healthy gut bacteria and can improve digestion.
- Chamomile tea helps to relieve digestive upset naturally and promote relaxation.
- Boiled potatoes are an easily digestible source of essential vitamins that support healthy digestion.
Foods to Avoid When You Have an Upset Stomach
Just like some foods can help ease symptoms of an upset stomach, others can worsen it. Here are five foods to avoid:
- Spicy Foods: Spicy foods can irritate the stomach lining and cause discomfort.
- Dairy products: Lactose intolerance can cause digestive upset. Try avoiding dairy products such as milk and cheese when you have an upset stomach.
- Fried and greasy foods: High-fat foods can delay stomach emptying and make symptoms worse.
- Citrus fruits: Citrus fruits are acidic and can exacerbate digestive discomfort.
- Caffeine and alcohol: Caffeine and alcohol can irritate the stomach lining and cause discomfort.
Conclusion
Overall, knowing what foods to eat when you have an upset stomach can make a significant difference in how you feel. Choosing to eat nutrient-dense, easily digestible foods can help alleviate symptoms of stomach discomfort while reducing the risk of further digestive complications. In addition to consuming the right foods, it’s essential to stay hydrated and avoid overeating to promote optimal digestive health.
