They are also easy to digest and help absorb water from the intestine, which assists in binding loose stool. Bananas are also high in nutrients that can energize you after a bout of debilitating diarrhea.

Ali explains. Boil dried fennel seeds in water to make a tea, use fennel oil in your cooking, or mix fennel powder with water.

You can also consume the seeds to help relieve painful constipation. Apples and applesauce have high pectin content.

Pectin is a compound found in many fruits, like bananas, that the body uses as a thickening agent. Bacterial overgrowth, or having too much bad bacteria in the gut, is thought to be one of the main causes of irritable bowel syndrome. Eating probiotic-rich yogurt daily will help to keep your gut balanced.

The benefits of staying hydrated are endless, and you can add constipation relief to the list. Constipation essentially happens when your colon gets dehydrated. The stool being stored in your colon ends up hardening, making it difficult to move through the body.

Research has shown that caffeine plus coffee's plant-based antioxidants can help you stay regular. Avoid caffeinated beverages if you're sensitive, or feeling nausea or reflux unrelated to constipation. Coffee, however, is not a good idea for people for whom acid upsets their stomach, says Freuman.

You may be craving comfort foods, but we're not advising you to eat french fries when your tummy hurts. Just like some foods can help with stomach upset, there are also certain foods that may make things worse. Steer clear of these foods when you have an upset stomach:.

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention , Good Housekeeping and Woman's Day since She has also written for Chowhound, HealthiNation. com, Huffington Post and more. She has covered women's physical and emotional health, nutrition, sexuality and the multitudes of topics they contain for national publications for decades, and she is also a bestselling author, a mom of twins, a dog mom and an intuitive eater in progress.

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Bananas Getty Images. Eggs Getty Images. Tomatoes Getty Images. Sweet Potatoes Getty Images. The warmth on your stomach will distract you from any cramping or pain, and the heat can help to relax your muscles and reduce your nausea. Order one of these:. Stomach problems sometimes do indicate a more serious problem.

Prolonged vomiting puts you at risk for dehydration. Drinking small sips of water can help prevent dehydration. Go see a doctor if you are having trouble keeping water down for longer than six hours.

You should also call your doctor if you experience nausea or stomach pain and discomfort for more than 48 hours. If you notice that you are consistently having stomach troubles after eating certain foods or engaging in specific activities, talk to your doctor about your symptoms at your next visit.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Another food that can be easy on the stomach is hot cereal. Just keep in mind that you'll want to limit your intake of this food. Some whole wheat hot cereals can offer milligrams mg of sodium per cup, almost one-quarter of the recommended 2,mg daily limit for adults.

Broth helps replenish fluids and minerals when you have been vomiting or having diarrhea. Chicken stock and bone broth pack electrolytes like sodium, potassium, and calcium. Coconut water is another way to replenish lost fluids and calcium, magnesium, potassium, and sodium when you are sick.

Coconut water sometimes acts as a rehydration solution in children with diarrhea caused by gastroenteritis and cholera. You can also try drinking tea to calm your stomach.

This soothing drink is an option for a bland and clear liquid diet. Like bananas, potatoes are part of the bland diet and contain a lot of potassium. One small white potato, about 92g, contains mg of potassium.

Cook and eat potatoes plain without any extra toppings to help settle your stomach. When your stomach is upset, refined white flour, including white rice, toast, and crackers, is a better choice than whole grains.

Refined white flour is low in fiber and easy on your digestive tract, which allows it to heal effectively. White rice can help firm up your poop, improving diarrhea. Wild, brown, or black rice variations are generally healthy and recommended for when you are feeling well.

Still, those options are hard to digest, especially on an upset stomach. Try toasting bread, which turns the bread brown due to a process called the Maillard reaction. This process enhances the toast's taste, smell, and texture, making it more appetizing if you are not feeling well.

Like toast, crackers are a salty source of carbs that may ease an upset stomach. Eating salted crackers helps replenish the sodium you may have lost through sweating, vomiting, or diarrhea. You can choose a bland topping for your toast or crackers to prevent digestive upset.

Try creamy peanut butter to get potassium. Just limit the peanut butter to a tablespoon since its fiber content can be high in increased amounts.

While certain foods and beverages could help you feel better and recover from an upset stomach, others can worsen your symptoms. Foods to avoid include:. Here are other tips for alleviating diarrhea, nausea, and vomiting:.

Contact a healthcare provider if you have nausea that does not go away or worsens in 48 hours. Seek medical attention if you have diarrhea that does get better in five days or two days in infants and children. You'll also want to see a healthcare provider if you have:.

Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms. When you're feeling better, slowly reintroduce foods and start with small portions of bland, easy-to-digest meals.

If you're experiencing severe diarrhea or vomiting and seem to can't keep fluids or food down, contact a healthcare provider. Weir SBS, Akhondi H. Bland diet. In: StatPearls. StatPearls Publishing; Department of Agriculture. Applesauce, unsweetened.

Apples, fuji, with skin, raw. Bananas, ripe and slightly ripe, raw. Sur M, Mohiuddin SS. Gelatin dessert. Pudding, flavors other than chocolate, ready-to-eat.

Clear liquid diet. Johns DE, Gerling V, Jong PCMP de. Ice pops in the recovery room: effects on postoperative nausea and vomiting.

Sports drinks with electrolytes are the best way to prevent dehydration. If you're having trouble keeping liquids down, try sucking on ice chips and taking small sips of water. You can also drink noncaffeinated sodas, such as Sprite, 7UP or ginger ale. Take care to avoid caffeinated sodas, since caffeine can make your upset stomach worse.

The carbonation from sodas inflates the stomach while increasing its internal pressure. Combining higher pressure and caffeine's effects makes acid reflux more likely. People with irritable bowel syndrome may want to avoid certain foods that increase flatulence , especially beans, legumes, onions, celery, asparagus, cauliflower, raisins, apricots, prunes, Brussels sprouts, wheat, pretzels and bagels.

Stomach pain comes in various forms and might range from intermittent pain to dull abdominal aching, stabbing pains that remain constant. People who experience frequent stomach issues may have something more going on than just sensitivity.

The best thing is to come in for screening, so your health care provider can rule out conditions such as peptic ulcer disease, gastritis, celiac disease, inflammatory bowel disease or irritable bowel syndrome.

Call Skip to main content. Nebraska University Health Center 4 home remedies for an upset stomach plus 6 things to avoid. Peppermint oil For centuries, peppermint oil has been used to treat gastrointestinal ailments.

A article notes that glutamine plays a role in maintaining intestinal flora and function. The Intestinal Barrier IB helps to protect the body from harmful pathogens and toxins.

It also helps a person to absorb water and nutrients from their food. Another article associates IB dysfunction with the following inflammatory diseases:.

Apples contain antioxidants called polyphenols. According to a review , polyphenols may help modulate inflammation due to IBDs.

According to the review, dietary polyphenols may help to:. Stewed apples or applesauce may be easier to digest than the whole fruit. Bananas can help replenish potassium and other electrolytes that a person may lose due to vomiting or diarrhea.

Ginger can help combat feelings of nausea. A person can make ginger tea by slicing or grating fresh ginger and adding hot water. Sipping the mixture may help to settle an upset stomach. A study investigated the effects of daily ginger supplements on participants with ulcerative colitis , a form of IBD.

Over 12 weeks, participants with mild to moderate ulcerative colitis received either 2 grams g of a ginger supplement per day or a placebo. Participants who had taken the ginger supplements showed reduced disease activity and increased quality of life compared with those who took the placebo.

However, the authors note that scientists need to conduct further clinical trials using different dosages and durations of ginger supplementation to confirm the findings. People with constipation can try taking linseed oil, also known as flaxseed oil , while increasing their fluid intake.

This combination should encourage soft, bulky stools that help keep a person regular. A person can try sprinkling flaxseed on their breakfast cereal or adding the seeds to a smoothie. Try to drink plenty of water while taking linseed, otherwise stools may become bulky and hard. This might make constipation worse.

Probiotics offer health benefits for the digestive system and the immune system. People can take probiotic supplements or eat foods naturally rich in probiotics.

A person may want to consume probiotic foods if they have just finished a course of antibiotics or as an add-on treatment for chronic digestive issues. Probiotic-rich foods may not suit people who are experiencing an upset stomach with bouts of vomiting and diarrhea.

However, after recovering from these issues, a person may want to consume probiotics to replenish their beneficial gut bacteria. There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and becomes slimy or gel-like when wet.

Insoluble fiber does not absorb much water, so it does not change consistency much when wet. Soluble dietary fiber can relieve diarrhea and constipation.

When consumed with plenty of water, it helps to form soft, bulky stools. People with constipation may also benefit from adding some insoluble fiber to their diet. However, adding insoluble fiber can worsen diarrhea because it can irritate the lining of the large intestine and stimulate the secretion of water and mucus.

It may also worsen symptoms in people with chronic digestive issues. A person with chronic digestive issues should talk with their doctor or nutritionist before increasing the amount of insoluble fiber in the diet. Some food sources of soluble fiber include :. FODMAPs are not a problem for most people.

However, people with certain digestive disorders, such as irritable bowel syndrome, may find that a low-FODMAP diet improves symptoms.

Plus, their soluble fiber helps, well, thicken things up if you're suffering from diarrhea, says Goldberg. Just avoid 'em if you're feeling nauseous; the smell might make you feel worse if you're not typically a banana fan.

Eat up: Goldberg recommends slowly noshing on frozen bananas, since the cooling effect is soothing for your tum. Once you're feeling a little better, try DIY "nice cream" with frozen banana, dates, and a dash of cinnamon. As much as you might love sipping on ginger ale when you're feeling under the weather, kombucha is a better-for-you option with less sugar, says Goldberg.

Many kombuchas taste somewhat similar to ginger ale and contain probiotics, which can contribute to a healthy gut microbiome, and thus help reduce inflammation. Drink up: Kombucha tends to come in funky flavors, so pick whichever you're most likely to sip on.

Greek yogurt. If you don't have dairy issues, Greek yogurt can actually be super soothing for your stomach. Like kombucha, yogurt contains probiotics, which can help support a healthy gut. No wonder it's a go-to for people taking antibiotics!

Eat up: Since simple, plain foods settle best when you have an upset stomach, eat your Greek yogurt straight from the container, without any crazy add-ons, says Goldberg. You can get back to the granola- and nut butter-topped parfaits when you feel better.

There's a reason hospitals often give applesauce to gastrointestinal surgery patients, says Goldberg. Applesauce contains pectin, a thickening fiber found in apples, which works wonders when you have diarrhea.

Plus, it's easy to get down when you don't feel like chewing much. Eat up: If you don't have any issues with dairy, Goldberg recommends mixing some applesauce with plain Greek yogurt for a meal that's easy to eat and provides protein. Get your mug ready: According to Goldberg, tea is super soothing when you have a stomachache.

Peppermint tea, in particular, has been shown to help with indigestion. Peppermint can be consumed as a whole herb, but when you're feeling digestive upset, it's often most soothing to drink peppermint tea. Drink up: If you're dealing with nausea, try it iced, says Goldberg.

Just drink it unsweetened, since many sweeteners especially the artificial ones pull water into the colon and can make you feel worse. Clearly mom was onto something with her childhood stomachache remedies! While saltines aren't exactly super nutritious, they contain virtually zero fiber, fat, and sugar, which makes them easy to digest and easy on a weak stomach, says Goldberg.

Eat up: "Pair saltines with soup that has some vegetables and a protein, like chicken," says Goldberg. Avoid any soups that rely on plant-based sources of protein, like tempeh or beans, which are higher in fiber and may cause additional tummy issues.

Another stomach-loving carb, sweet potatoes are rich in easy-to-digest starch. Eat up: Peel sweet potatoes to remove extra fiber, bake until soft, and mash or puree.

Add a dash of cinnamon and a drop of coconut oil for flavor. In tea form or as a natural ginger chew, the herbaceous, spicy root "has long been known to help manage nausea and reduce intestinal cramping," says Connell.

Mahmoud Ghannoum, Ph. When water doesn't appeal, coconut water contains far less inflammation-inducing sugar than traditional juices, according to Goldberg. Plus, like sweet potatoes, it's also filled with the electrolyte potassium. Drink up: Sip on coconut water as desired, and add a dash of salt to help your body retain fluids.

Cooking vegetables makes them easier for your stomach to break down, which means it can go easy on stomach acid production—a major plus if you're not feeling well, says Goldberg. Cooked or not, just stay away from cruciferous vegetables, like cabbage, Brussels sprouts, and cauliflower, which are typically harder to digest.

Eat up: Boil your veggies lightly, add a dash of salt to replenish any lost sodium, and chew thoroughly. Your veggies should be the consistency of applesauce before you swallow 'em. The sodium in bone broth can help replenish electrolytes, while collagen protein can help heal the gut lining , Goldberg says.

Connell adds that bone broth also contains the amino acid glycine, which supports a healthy gut barrier by protecting the cells lining the digestive tract. Slurp up: Easily pick up one of the many best-selling pre-made broths on the market, like Kettle and Fire , or save the bones and scraps from your chicken feasts to simmer up your own on the stovetop.

One of the reasons you crave carbs when you're hungover: the simple, quick-digesting carbohydrates found in bread can help settle the stomach, says Goldberg. Eat up: Though eating toast is pretty much an act of self-care for many of us, "toasting bread creates a spongy texture that can make it challenging to swallow," Goldberg says.

If you truly want to settle your stomach, opt for soft, un-toasted bread that doesn't have a hard crusts or contain any nuts or seeds.

And go easy on the butter or jam. Warm, comforting oatmeal is a great source of soluble fiber, according to Goldberg—so it's another lifesaver when food seems to go right through you. Eat up: Keep your bowl simple and cook your oats in plain ol' water. Otherwise, avoid any funky add-ins. If you need an easy source of protein while riding the stomach struggle bus, go with eggs.

Plus, the yolks contain healthy fats that can also help fast-track healing. Eat up: Goldberg recommends cooking your eggs in whatever way most appeals to you.

Since your immune system may not be at its best, cook your yolks all the way through as an extra precaution. As a fermented food, miso is a source of probiotics that provide digestive and immune benefits," explains Connell.

Eat up: Take it easy on yourself and order takeout. You aren't feeling well, after all! Drink up: Order some organic loose leaf and put the kettle on. Insoluble fiber, on the other hand, does not dissolve in water, so it stays intact as it moves through your digestive system.

She advises her patients suffering from constipation to focus on adding more vegetables like these to their diets:. RELATED: A Detailed Guide to the Cabbage Soup Diet. Other foods rich in insoluble fiber include flaxseed, chia seeds, whole grains, bran, brown rice, cereals, and rolled oats.

One study review evaluated the use of dietary fiber supplementation in 14 randomized, controlled clinical trials involving people living with IBS. The authors concluded that fiber supplementation — especially with psyllium, a soluble fiber — was effective in improving symptoms of IBS when compared with a placebo.

According to another review , dietary fiber supplementation appears to be safe, although if introduced to the body too rapidly, it can lead to unwanted side effects like abdominal bloating. Still, Majumdar cautions that supplements are considered functional fiber, which means they may not be as beneficial as a whole food.

Biscotti are a traditional Italian cookie, noted for their hard texture and curved shape, that are often served alongside a coffee or cappuccino. While the most traditional version of this cookie contains almonds, this recipe goes one step further by making the cookies with almond flour instead of all-purpose flour.

Olive oil stands in for butter as well to lend additional heart-healthy monounsaturated fats, according to Harvard Health Publishing. Preheat oven to degrees F. Line a baking sheet with a silicone mat or parchment paper. Set aside.

In a large mixing bowl, combine almond flour, baking powder, and salt. In a separate bowl, whisk together eggs, honey, olive oil, almond extract, and orange zest. Gently pour the wet ingredients into the dry ingredients and stir until just moistened.

Fold in cranberries and pistachios until evenly distributed. On a clean, flat, lightly floured surface, form dough into a loaf about 5 inches wide and ½-inch high. Transfer to the prepared baking sheet and bake until golden brown around the edges, about 20 minutes.

Remove from oven and cool for 15 minutes. Lower oven temperature to degrees F. On a clean cutting board, slice loaf into even ½-inch-thick slices. Transfer slices back to the baking sheet and bake until the edges are golden brown and the cookies feel cooked through and dry, about 20 minutes more.

If you want to increase your fiber intake to better control IBS symptoms, Majumdar recommends adding fiber one meal at a time, then waiting a few days to a week to see how the body reacts. If all is well, you can continue adding more fiber to your diet.

For example, instead of eating a pastry for breakfast, try Greek yogurt with fruit, nuts, and flaxseed instead. For lunch and dinner, try adding salads, sides of fruits and vegetables, and whole grains like brown rice, quinoa, and farro.

A good rule of thumb is to fill up half your plate with fruits and vegetables, Majumdar says. Also, replace refined grains with whole grains. Instead of white bread, refined cereals, and white rice, choose whole-grain breads, bran muffins, oatmeal, whole-grain cereals, and brown rice.

She recommends talking to your doctor about your diet and trying elimination diets for periods of time to identify which foods are triggering your symptoms. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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