I know how frustrating a stomach ache can be. One minute you are absolutely fine, and the very next, you’re curled up on the couch, regretting that last meal. I’ve been there more times than I can count! But over the years, I also have learned that food can be your best friend—or your worst enemy—when it comes to digestion.
If you’re looking for natural ways to ease the discomfort (of upset stomach), here are 13 foods that have personally helped me (and can help you too!) when dealing with a stomach ache.
Table of Contents
1. Ginger
Ginger is my go-to remedy for nausea and stomach pain. It is also known for its anti-inflammatory properties and helps to relax your digestive tract.
What to do: Sip on ginger tea or chew a small piece of raw ginger.
What to avoid: Ginger-flavored sodas—they are often contain with artificial ingredients and very much sugar, which can make things worse.
2. Bananas
If your stomach is acting up, bananas are one of the lifesavers. They are easy to digest, rich in potassium, and help restore electrolytes.
What to do: Eat a ripe banana on its own or blend it with a smoothie.
What to avoid: Green bananas—they can be harder to digest and may cause bloating.
3. Rice
Plain white rice is among one of the classic remedy when your stomach needs a break. It’s bland, easy to digest, and helps absorb excess acids.
What to do: Eat plain rice or pair it with boiled chicken for a gentle meal.
What to avoid: Fried rice or heavily seasoned rice—it can irritate your stomach.
4. Applesauce
Applesauce is light on the stomach and packed with so much of fiber, which can help regulate digestion.
What to do: Choose unsweetened applesauce or make your own at home.
What to avoid: Raw apples if you have diarrhea, as their fiber can sometimes make it even worse.
5. Toast
When your stomach is uneasy, plain toast can do more wonders. It helps soak up excess acid and gives you an easy-to-digest carb source.
What to do: Eat dry toast or add a little bit of honey.
What to avoid: Buttered toast—fatty foods can be hard to digest.
6. Yogurt (Probiotic-Rich)
Yogurt with probiotics helps restore the good bacteria in your gut, making digestion a lot more easier.
What to do: Go for plain, unsweetened yogurt.
What to avoid: Flavored yogurts—they are often containing added sugars that can upset your stomach.
7. Oatmeal
Oats are very much gentle on your stomach and packed with lots od fiber that supports digestion.
What to do: Eat plain oatmeal with a drizzle of honey.
What to avoid: Instant oatmeal with added sugars and also with artificial flavors.
8. Chamomile Tea
Chamomile is among one of the great for relaxing stomach muscles and reducing bloating.
What to do: Sip on warm chamomile tea.
What to avoid: Strong caffeinated teas, which can make stomach issues even more worse.
9. Peppermint
Peppermint soothes stomach pain and also helps with digestion.
What to do: Drink peppermint tea or suck on a natural peppermint candy.
What to avoid: Peppermint-flavored gum, as it can cause you bloating.
10. Bone Broth
Bone broth is fully packed with nutrients and is easy on the stomach.
What to do: Sip warm broth when you don’t feel like eating.
What to avoid: Canned soups that contain very much high sodium and preservatives.
11. Papaya
Papaya contains enzymes that help break down food and also improve your digestion.
What to do: Eat fresh papaya or blend it into a smoothie.
What to avoid: Canned papaya with added additional sugars.
12. Crackers
Plain crackers can absorb stomach acid and help with nausea.
What to do: Eat plain saltine crackers.
What to avoid: Crackers with too much salt or artificial flavors.
13. Honey
Honey has a content of antibacterial properties that can soothe stomach irritation.
What to do: Take a teaspoon of raw honey or blend it into tea.
What to avoid: Processed honey with added sugars.
What should I avoid when I have a stomach ache?
Avoid spicy foods, caffeine, alcohol, dairy (if you’re lactose intolerant), and greasy or fried foods. These can irritate your stomach even more.
How long should I wait before eating after a stomach ache?
It depends on the severity, but it’s best to start with light foods (like bananas or toast) and see how your stomach reacts before eating a full meal.
Can I drink milk if my stomach hurts?
If you’re not lactose intolerant, small amounts of warm milk might be okay. However, dairy can be hard to digest for some people and might make symptoms worse.
Is it okay to take painkillers for a stomach ache?
Some painkillers (like ibuprofen) can actually worsen stomach pain by irritating the stomach lining. If necessary, opt for acetaminophen instead.
When should I see a doctor?
If your stomach ache is severe, lasts more than 48 hours, or comes with fever, vomiting, or blood in your stool, you should see a doctor immediately.
