Foods to ease an upset stomach

Having an upset stomach can ruin your day. As well as leaving you feeling uncomfortable and bloated, symptoms such as nausea, diarrhoea and cramping can make getting through daily tasks near impossible.

Foods to ease an upset stomach

While it is recommended that you stick to a simple diet during these periods, there are certain foods you can eat that can help soothe unsettled stomachs and reduce digestive discomfort.

See below for our top picks:


Bananas are easy to digest and do not upset the stomach, which means they are a great option for a sensitive tummy. The crucial ingredient is pectin (also found in apples) which works to firm bowel movements – helping your digestive process to rebalance.

White rice

Bland white foods such as white rice, potatoes and white bread are the best food options when your stomach is uneasy. This is because they do not put extra stress on the digestive system and help to ease diarrhoea by absorbing fluids and bulking up stools. 


This spice is highly recommended for stomach discomfort and numerous studies have shown it can help to improve overall digestive health. Add a few spoonfuls of fresh ground ginger (no more than 4g daily) to a mug of warm water with honey and a slice of lemon for a soothing brew.

Herbal tea

Bursting full of health benefits, herbal tea is an excellent choice for an upset stomach – especially versions that contain chamomile and peppermint. These ingredients have stomach-specific healing properties, and peppermint can even help to ease symptoms related to IBS.


Although dairy may not be the best option for an upset stomach, a portion of plain yoghurt is actually considered beneficial for restoring and increasing good bacteria in your gut. This is essential for aiding digestion and reducing bloating.

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Written by Tamara Marshall

Written by Tamara Marshall

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