Best Fruits For Upset Stomach


What’s the best fruit for upset stomach?Stomach upset can be caused by an overgrowth of bacteria and a loss of fluids to the digestive system. Though stomach upset may not be as dangerous as many more serious conditions, it can leave you feeling miserable for a lack of a better phrase. Given the symptoms of stomach upset are very foul in their own right, I have put together this short

article to outline the best fruits for upset stomach. We’ll also talk about which fruits cause an upset stomach. It’s common knowledge that fruits are chock full of vitamins and nutrients, which makes sense given that they’re generally closer to the ground than other foods. But do you know what food makes your stomach feel better ? Having an upset stomach can ruin your

day and even lead to further health problems if not treated with care. Persistent stomach problems can be very uncomfortable and even stressful, forcing us to become anxious about eating and drinking. The best way to overcome this by identifying Light Food For Upset Stomach. Fruits are an essential part of a healthy diet. They provide vitamins, minerals, fiber and phytonutrients, which help promote good health. They also contain several nutrients that can specifically benefit the heart and blood vessels.

Best Fruits For Upset Stomach

Making a list of the best fruits for upset stomach is challenging to do. First of all, there isn’t a unified definition of what an “upset stomach” is. Some might think it’s a case of the flu, while others might think it’s a strong case of food poisoning, and yet others might’ve just downed a bottle or two of wine last night. This makes it so much more difficult to rank fruits for this purpose.

Most people will experience an upset stomach at some time in their life. There are many potential causes of an upset stomach.

Short-term, or acute, causes of an upset stomach include food poisoning and viral gastroenteritis. The symptoms of acute stomach upset typically involve nausea, vomiting, or diarrhea.

Longer-term, or chronic, causes of stomach upset may include irritable bowel syndrome and inflammatory bowel diseases (IBD). Symptoms may include diarrhea, constipation, gas, or bloating.

Some foods can worsen symptoms of an upset stomach, while others can help alleviate them. Read on to find out what to eat and what to avoid when experiencing an upset stomach.

What to eat and drink

Below are some foods and liquids that could help to settle an upset stomach, or prevent further complications.


A woman makes tea which is a food or drink that can help for an upset stomach.

A person can lose a lot of fluids through diarrhea or vomiting. They will need to replenish lost fluids and electrolytes to prevent dehydration.

Doctors sometimes recommend short-term clear liquid diets to help settle an upset stomach.

Below are some fluids that can help replenish water and electrolytes without causing further upset to the stomach:

  • plain water
  • clear broths
  • diluted fruit juice or squash
  • popsicles made from frozen diluted fruit juice
  • electrolyte drinks
  • weak tea without milk
  • herbal teas
  • Jell-O

Drinking enough liquids is also essential for someone who has constipation. Fluids help to soften stools, allowing them to pass more easily through the bowels. This helps keep bowel movements regular.


A person ladles broth, which is a food for an upset stomach, into a bowl.

If a person is unable to eat or keep food down, they may be able to tolerate a simple vegetable or bone broth.

Bone broth contains the amino acid glutamine. A 2017 studyTrusted Source notes that glutamine plays a role in maintaining the intestinal barrier (IB). The IB helps to protect the body from harmful pathogens and toxins. It also helps a person to absorb water and nutrients from their food.

According to an older review from 2009Trusted Source, IB dysfunction is a major contributory factor to the following inflammatory diseases:

  • food allergies
  • IBDs
  • celiac disease


A photo of applesauce, which can be a food for helping symptoms of an upset stomach.

Apples contain antioxidants called polyphenols. According to a 2015 review, polyphenols may help alleviate inflammation associated with IBDs. According to the review, dietary polyphenols may help to:

  • regulate a person’s immune response, thereby controlling inflammation
  • protect the lining of the gut from damage
  • improve the gut microbiome, which is the term for the trillions of microorganisms that live inside the digestive tract

Stewed apples or applesauce are easier to digest than the whole fruit.


A person picks up bananas, which are a food for an upset stomach.

Bananas can help to replenish potassium and other electrolytes that a person may lose as a result of vomiting or diarrhea.

Bananas make up part of the “BRAT” diet, which some people recommend for an upset stomach with diarrhea. The acronym “BRAT” stands for bananas, rice, applesauce, and toast. These bland foods are gentle on the stomach, so they might help prevent further stomach upset.


A photo of peeled ginger, which can be a food for helping an upset stomach.

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.

Ginger also has anti-inflammatory properties that could help alleviate IBDs.

A 2019 study investigated the effects of daily ginger supplements on participants with ulcerative colitis, which is 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.

Linseed for constipation

A person holds linseed, which is a food for an upset stomach.

People who have constipation can try taking linseed oil while increasing their fluid intake. This combination should encourage soft, bulky stools that help keep a person regular.

A person can try sprinkling linseed 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.

Probiotic-rich foods

a bowl of kimchi which is a good food for upset stomachs

Probiotics offer health benefits for the digestive system and the immune system. People can take probiotic supplements or eat foods that are 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

Probiotic-rich foods include:

  • natural, unsweetened yogurt
  • kefir
  • sauerkraut
  • miso
  • tempeh
  • kombucha
  • kimchi

Light Food For Upset Stomach

There are ways to combat this problem. In fact, there are also many light foods for upset stomach as well. Foods high in fiber can help with cramps and constipation by increasing the amount of bulk in your diet. Apples, beans, and whole grains are examples of good sources for fiber. When one visits a doctor, it is expected that the doctor will prescribe medicines. Without this cure, the patients might have to suffer for a longer period. Hence, in the above example, the first sentence is about a doctor’s visit and the next sentence talks about medicines.

Four saltine and crumbs on white

Whether you’ve got a stomach bug, a condition like irritable bowel syndrome (IBS), or just drank too many margs last night, your first instinct is probably to load up on saltine crackers and ginger ale. (Anyone else? Just me?)

After all, no one wants to eat the wrong thing and make an already angry stomach even…angrier.

“When your stomach is upset, you want to make sure you’re doing everything to mitigate the symptoms and feel better,” says dietitian Valerie Goldberg, RD. “You want easy-to-digest food. It’s best to avoid anything high in fiber or fat, and to stick with simple carbohydrates and lean protein sources that the body can break down easily.”

Since stomach issues can signal more serious underlying health problems, seek medical attention ASAP if an upset stomach lasts longer than three days or so, says Goldberg. In the meantime, though, the following gut-friendly foods can help ease your queasiness and minimize emergency sprints to the bathroom.

1. White Rice

Low in fiber and high in simple carbohydrates, white rice is easy to digest—a major plus when your stomach is on the fritz, says Goldberg. It’s especially settling if you’re nauseous

Eat up: Goldberg recommends pairing white rice with an easy-to-absorb, simple protein like grilled chicken. If that feels too heavy, cook your rice in bone broth for added protein and flavor, or add collagen powder to it.

2. Bananas

With their soft and comforting texture, bananas are easy to absorb and digest. 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” by frozen banana, dates, and a dash of cinnamon.

3. Kombucha

Homemade fermented raw kombucha tea with different flavorings. Healthy natural probiotic flavored drink.

As much as you might love sipping on ginger ale when you’re feeling under the weather, kombucha is a better-for-you, lower-sugar option, 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. Goldberg’s favorite flavor: Health Ade’s Ginger Lemon, which levels up the zing of your typical ginger ale.

4. Greek yogurt

No 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.

5. Applesauce

Applesauce on pink paper and spoon

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.

6. Tea

Get your mug ready: According to Goldberg, tea is super soothing when you have a stomach ache. Peppermint tea, in particular, has been shown to help with indigestion, while ginger tea contains flavonoids with medicinal properties.

Drink up: “If you’re dealing with nausea, try iced ginger tea with fresh mint,” says Goldberg. Just drink it unsweetened, since many sweeteners (especially the artificial ones) pull water into the colon and can make you feel worse.

7. Saltine crackers

Clearly mom was onto something with her childhood stomach ache 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.

8. Sweet potatoes

Another stomach-loving carb, sweet potatoes are rich in easy-to-digest starch. “The bonus is that they’re high in potassium, which is important for restoring electrolytes lost in diarrhea or vomiting,” says Goldberg.

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.

9. Coconut water

Coconut water in a jar

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.

10. Cooked vegetables

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. “The first part of digestion is chewing, and most people don’t chew enough,” says Goldberg. Your veggies should be the consistency of applesauce before you swallow ’em.

 Best Foods to Eat for an Upset Stomach

Eating soup

Nearly all of us find ourselves suffering from the occasional wave of tummy troubles: indigestion, minor acid reflux, nausea, bloating, or gas. However, sometimes symptoms like nausea can show up at inconvenient times, and it’s worth exploring if there are certain foods for an upset stomach that might tame this unpleasant feeling.

Just a reminder: it’s important to address with your doctor if nausea is persistent, as this could indicate a digestive issue (and if you’re a woman of child-bearing age, confirm you aren’t pregnant).

Chemicals In Our Food

Nausea is a result of complex mechanisms that involve the central nervous system, autonomic nervous system, the presence of gastric dysrhythmias (functional stomach rhythm irregularities), and the endocrine system. And, it’s quite common.

A 2016 review in the journal Therapeutic Advances in Gastroenterology reports that among population studies, more than 30% of adults had at least one episode of nausea in the previous 12 months, with women citing nausea more often than men.


ginger root

This plant has an incredible history of being recommended as a go-to remedy for nausea. Most ginger research, as noted in this 2020 systematic review in Nutrients, is centered around ginger’s ability to suppress nausea associated with the recovery period after surgery, pregnancy, cancer chemotherapy, and sometimes motion sickness.

However, ginger may reduce general surges of nausea in some people. Ginger can be found in many forms, such as lozenges, chews, candies, flavored drinks, teas, tinctures, supplements, grounds, or grated and mixed into dishes.


sliced banana

A way of eating that has been recognized for years as a method to control nausea, abdominal pain, diarrhea, and vomiting, is the “BRAT” diet. This is an acronym which stands for bananas, rice, applesauce, and toast. These foods are gentler on your digestive tract and are generally more bland. A yellow banana with just a couple small brown spots on the peel is the best stage of ripeness for helping to squash nausea.


butter toast

The last food in the aforementioned “BRAT” diet is toast. This starchy food is mild enough to not overwhelm your senses when needing a snack or as part of a meal, which makes it one of the better choices of foods for an upset stomach. More neutral foods that don’t give off a strong taste or smell are usually tolerated well by people experiencing nausea.

Although we should normally always be striving for whole grain options, the extra fiber from whole grain toast or crackers may be more difficult to digest if you are actively enduring nausea. In this instance, refined white flours for toast or crackers is acceptable and may help relieve nausea more quickly.


chicken broth

Broth can be enjoyed via sipping by mug or by the spoonful from a soup bowl. This soothing and very light food/beverage should be able to easily be consumed without upsetting your stomach, while contributing to your hydration goals. Seek out reduced or low-sodium broth options, whether it be vegetable or animal-based.


fruit popsicles

You know that feeling of refreshment on a hot summer day from a nice, chilled popsicle? That same kind of relief might be able to be replicated amid an episode of nausea. Try to select a popsicle made from 100% fruit, even if this means freezing a blended fruit smoothie or mixing 100% juices like apple or orange juice in your own popsicle molds.



Hard pretzels in stick or twist form are a terrifically easy snack choice if you are hit with nausea. Pretzels are crunchy and can be enjoyed slowly while sitting down to relax while nausea subsides. They are another example of an easily digestible food with mild flavor and no off-putting smells.

What Food Makes Your Stomach Feel Better

I have spent years researching what food makes your stomach feel better. Everyone has an opinion about what foods make your stomach hurt. Of course, such statements may be subjective or even true from time to time, depending on person. But that said, there are some foods that are widely considered gastric evils for folks with stomach illnesses. In this post I’ll look at the evidence for and against these pepsin-hampering proteins.

Doctors call what you’re experiencing—the nausea, the cramping, the diarrhea, the barfing—as “gastroenteritis.” Say it aloud—gastroenteritis—and the word actually sounds kind of lovely. But that etymological resonance belies how you’re actually feeling,

Naturally, you’re looking for some kind of relief—especially from this weird state where you know that you should eat or drink something because you haven’t eaten or drank anything in a while because you can’t eat or drinking anything without keeping it down (or, ahem, in).

Fret not because doctors have not only developed the diagnosis for gastroenteritis, but also have a record of recommending a certain plan of what you should eat or drink to help with an upset stomach.

Fair warning: This plan is not exciting. It’s utilitarian—designed to give you body some calories, largely in the form of easily digestible carbohydrates, so that you’re not running on empty as you continue to … empty. (“Exciting” is probably not something that interests you anyway, otherwise you wouldn’t be here.)

The general rule with the foods that follow is to go easy at first. Have a sip or a bite, wait a bit, and then check in with yourself. Ask yourself the tough questions: Is it a good idea to keep having more of this? If not, go flop on the couch and groan some more. If you feel at least not more terrible, repeat the procedure.

Soda Crackers

male stomachache or gastroenterologists  concept with healthcare and medicine

Yup, straight up Saltines.

The Mayo Clinic recommends these (and the rest of the foods that follow) because they are bland and easy-to-digest.

Simple, but that’s the point.


male stomachache or gastroenterologists  concept with healthcare and medicine toast in toaster against blue background

Make it dry and white, if you can. Now is not the time for fancy butter or spreads. Nor is it the place for whole-wheat or seeded bread. Fiber is your friend, but not when your stomach needs a rest.


jelly on a spoon

There’s a reason why hospitals serve Jell-O (or whatever the generic hospital equivalent is). Gelatin is an tasty vessel for easily-digestible carbohydrates that can help you put down a foundation of calories for recovery.

A Banana

bunch of bananas on a blue backdrop space for copy

More easily digestible carbohydrates here too. Remember: Go easy at first. Try half a banana, pop the other half in the fridge, give it a beat, and then return to the banana as needed.


healthy organic applesauce with cinnamon in a bowl

If you’re figuring out that eating like a toddler can help your stomach feel better, you’re on to something.

White Rice

male stomachache or gastroenterologists  concept with healthcare and medicine

Not brown rice. Not wild rice. Not black rice. Not red rice.

What about forbidden rice?

Also forbidden.

Just stick with white rice, which is very low in stomach-taxing fiber.

Plain Chicken Breast

heap of pulled chicken meat isolated on white background clipping path included

Okay now this is more advanced. Unlike the other foods on this list, chicken breast is protein instead of an easily digestible carb. That means that your stomach is going to process it a little differently, a little more slowly than the others.

So if you’ve tried a few other items on this list and things are going okay, maybe it’s time to try a little chicken.

One easy test if you’re ready: If you can look at the accompanying picture of chicken and think that it looks like something you might want to eat, then you can probably eat it without issue.

Health Benefits Of Fruits

What is the Health Benefit of Fruits? The health benefits of fruits depend on the different health benefit facts about fruits. Recently, the doctors and dieticians have shown their serious attention to fruits. This is because a number of studies from around the world indicate that the consumption of fruits may help prevent some of the most prevalent diseases in the modern age.

  1. Fruits and vegetables are a great source of vitamins and minerals. You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.
  2. You get to enjoy a variety of flavors and textures. With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen.  You can try strong flavors like onions, olives and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes or plums are great, while lemons and grapefruits are more sour.
  3. Lots and lots of fiber. Most fruits and vegetables have plenty of fiber to fill you up and boost gut health, but some have more than others. Fiber-rich vegetables include artichokes, green peas, broccoli and cauliflower. High-fiber fruits include raspberries, pears, apples and pumpkin.
  4. They’re low-calorie and low-fat. On average, fruits and especially vegetables are very low in calories and fat, which means you can eat more to keep you feeling full without worrying about extra calories or fat. You can save more than  200 calories by eating half a cup of grapes versus a fourth of a cup of  M&Ms. That said, there are exceptions, such as avocados, olives and coconuts.
  5. Protect against cancer and other diseases. Many vegetables and fruits contain phytochemicals, which are biologically active substances that can help protect against some diseases. That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.
  6. Fruits and vegetables help you maintain good health. Because they’re low in saturated fat, salt and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain. Plus, they can help you decrease inflammation, and lower cholesterol levels and blood pressure.
  7. Low in sodium and cholesterol. Fresh fruits and veggies contain only trace amounts of sodium. Many people think that celery is high in sodium, but in fact, one stalk contains a mere 30mg, which contributes 1 percent to the recommended daily value. Cholesterol doesn’t exist in fruits and veggies at all.
  8. Fresh, frozen, canned, dried – they’re ALL nutritious. While eating fresh fruits and vegetables may be your preference, there’s not much difference from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.
  9. Convenient, quick and easy. Unlike granola bars or crackers, many fruits and vegetables don’t need any packaging. So you can easily grab a banana or an apple as you’re heading out the door.
  10. Finally… Smoothies! If you have a blender, all you need is fruit and ice to whip up a delicious smoothie using all of your favorite flavors. And here’s a tip – when you make a fruit smoothie, feel free to throw in as much fresh spinach as you like. Spinach doesn’t start to taste like “spinach” until you cook it. Even kids can’t tell the difference!

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