12 best foods for upset stomach

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Posted by Master, Doctor Mai Vien Phuong - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital

Almost everyone experiences abdominal pain from time to time. Common symptoms include nausea, indigestion, vomiting, bloating, diarrhea, or constipation. There are many potential reasons for abdominal pain, and treatments vary depending on the underlying cause. Thankfully, many foods can ease an upset stomach and help you feel better, faster. Here are the 12 best foods for upset stomachs.

1. Ginger Can Relieve Nausea and Vomiting

Nausea and vomiting are common symptoms of abdominal pain. Ginger, an edible root fragrant with bright yellow flesh, is often used as a natural remedy for both of these symptoms.
Ginger can be enjoyed raw, cooked, steeped in hot water or as a supplement, and is effective in all forms. Women with morning sickness may experience nausea and vomiting during pregnancy.
Ginger is also helpful for people undergoing chemotherapy or major surgery, as these treatments can cause severe nausea and vomiting. Taking 1 gram of ginger per day, before undergoing chemotherapy or surgery, can significantly reduce the severity of these symptoms.
Ginger can even be used as a natural remedy for motion sickness. When taken first, it can help reduce the intensity of nausea symptoms and speed recovery.
Heartburn, stomach upset and diarrhea may occur with doses above 5 grams per day.

2. Chamomile can relieve vomiting and soothe intestinal discomfort

Chamomile, an herbal plant with small white flowers, is a traditional remedy for colic. Chamomile flowers can be dried and made into tea or taken as a supplement.
Historically, chamomile has been used for a variety of intestinal problems, including bloating, indigestion, diarrhea, nausea, and vomiting.
However, because chamomile is combined with many other herbs in these recipes, it is difficult to know if the beneficial effects are from the chamomile or from a combination of other herbs.
Although chamomile's gut-soothing effects are widely recognized, research has yet to show how it helps with colic.

3. Peppermint Can Relieve Irritable Bowel Syndrome Symptoms

For some people, abdominal pain is caused by irritable bowel syndrome, or IBS. IBS is a chronic intestinal disorder that can cause stomach pain, bloating, constipation, and diarrhea.
Mint is safe for most people, but caution should be exercised by those with severe reflux, herniated discs, kidney stones, or liver and gallbladder disorders, as it can worsen these conditions

4. Licorice May Relieve Indigestion And May Help Prevent Stomach Ulcers

Licorice is a popular remedy for indigestion and can also prevent painful stomach ulcers.
Traditionally, licorice root is consumed whole. Today, it is most commonly used in the form of a supplement known as defatted licorice (DGL).
Demolition licorice root (DGL) may be helpful for relieving stomach pain and indigestion caused by ulcers or acid reflux.

5. Flaxseed Relieves Constipation and Stomach Pain

Flaxseed is a small, fibrous seed that can help regulate bowel movements, relieve constipation and colic. Chronic constipation is defined as fewer than three bowel movements per week, and is often accompanied by abdominal pain and discomfort.
Flaxseed, consumed as ground flaxseed meal or flaxseed oil, has been shown to reduce uncomfortable symptoms of constipation
Adults with constipation take about 1 ounce (4 ml) of flaxseed oil every day for two weeks will have more bowel movements and a better consistency of stools than before.

6. Papaya can improve digestion and may be effective against ulcers and parasites

Papaya is a sweet, orange tropical fruit that is sometimes used as a natural remedy for indigestion. Papaya contains papain, a powerful enzyme that helps break down proteins in the foods you eat, making them easier to digest and absorb.
Some studies have shown that seeds actually have anti-parasitic properties and can increase the number of parasites passed through the stool of children.

7. Green bananas help relieve diarrhea

Abdominal pain due to infection or food poisoning often accompanies diarrhea. Interestingly, some studies have found that feeding cooked green bananas to children with diarrhea can help reduce the number, severity, and duration of episodes.
In fact, one study showed that a cooked green banana supplement was almost 4 times more effective at eliminating diarrhea than a rice-only diet.
Also, because resistant starch is converted to sugar as bananas ripen, it is not known whether ripe bananas contain enough resistant starch to have the same effect.

8. Pectin supplements can prevent diarrhea and dysbiosis

When a stomach bug or foodborne illness causes diarrhea, pectin supplements can help speed recovery.
Pectin is a type of plant fiber found in large amounts in apples and citrus fruits. It is commonly isolated from these fruits and sold as its own food product or supplement.
Pectin is not digested by humans, so it stays in the intestinal tract, where it is very effective in firming stools and preventing diarrhea. Pectin also relieves stomach upset by promoting the growth of good bacteria in the digestive tract.
Sometimes, people develop unpleasant symptoms of gas, bloating or abdominal pain due to an imbalance of bacteria in their gut. This can happen for a variety of reasons, but is especially common after an intestinal infection, after taking antibiotics, or during times of high stress.
Pectin supplements can help rebalance the gut and reduce these symptoms by increasing the growth of good bacteria and reducing the growth of harmful bacteria.

9. Low-FODMAP foods can reduce gas, bloating and diarrhea

Some people have trouble digesting carbohydrates called FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
When FODMAPs are not digested into the colon, they are quickly fermented by intestinal bacteria, creating more gas and bloating. They also absorb water, causing diarrhea.
Many people with digestive troubles, especially those with IBS, find that avoiding foods high in FODMAPs can help reduce bloating, gas, and diarrhea.

10. Probiotic-rich foods can regulate bowel movements

Sometimes, abdominal pain can be caused by a bacterial disorder, an imbalance in the type or amount of bacteria in your gut.
Eating foods rich in probiotics, the bacteria that are good for your gut, can help correct this imbalance and reduce symptoms of bloating, gas, or irregular bowel movements.

11. Probiotic foods for gut health include:

Yogurt: Several studies have shown that eating yogurt containing live, active bacteria can relieve both constipation and diarrhea. Buttermilk: Buttermilk can help relieve antibiotic-associated diarrhea and may also help relieve constipation. Kefir: Taking 2 cups (500ml) of kefir daily for a month may help people with chronic constipation have more frequent bowel movements. Other foods that contain probiotics include miso, natto, tempeh, sauerkraut, kimchi, and kombucha, but more research is needed to determine how they affect gut health.
Probiotic-rich foods, especially fermented dairy products, can help regulate bowel movements and relieve constipation and diarrhea.

12. Pale Carbohydrates May Be More Tolerable

Light carbohydrates like rice, oatmeal, crackers and toast are often recommended for people with colic.
Although these recommendations are common, there is little evidence that they actually help relieve symptoms. However, many people report that these foods easily cause boredom when you are not feeling well.
Although light carbohydrates may be more palatable during illness, it is important to scale back your diet as soon as possible. Restricting your diet too much can prevent you from getting enough vitamins and minerals that your body needs to heal.
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