Introduction
An upset stomach can make you feel miserable and leave you unable to enjoy your day. Common symptoms associated with an upset stomach include nausea, bloating, cramping, or diarrhea. In this article, we’ll discuss some simple dietary changes that can help alleviate these symptoms and help you feel better.
Eat Bland Foods
Bland foods like crackers, toast, oatmeal, applesauce, and bananas can help settle an upset stomach. These foods are easy to digest and provide essential nutrients that can help you feel better. Eating bland foods can also help reduce the intensity of nausea and vomiting.
“The goal is to avoid irritating the stomach by eating bland, low-fat foods that are easy to digest,” says Dr. Christina Reale, MD, a gastroenterologist at Harvard-affiliated Massachusetts General Hospital. “These foods will also help replenish lost electrolytes, which can help prevent dehydration.”
Avoid Dairy
Dairy products should be avoided when feeling nauseous. Dairy can be difficult to digest and can cause further irritation to the stomach. Instead, opt for non-dairy alternatives like almond milk, coconut milk, or oat milk.
Drink Ginger Tea
Ginger has long been known to help soothe an upset stomach. It helps reduce inflammation in the digestive tract and can help relieve nausea, vomiting, and cramping. You can make ginger tea by adding a teaspoon of freshly grated ginger to a cup of hot water. Let it steep for 5 minutes, then add honey or lemon to taste.
Eat Small Meals
Eating large meals can be difficult on an upset stomach. It’s best to stick to smaller portions throughout the day. This will allow your body to digest food more easily and can help prevent feelings of nausea. Eating small meals frequently can also give you the energy you need to get through the day.
Avoid Greasy and Spicy Foods
Greasy and spicy foods can be hard to digest and can cause further irritation to an already sensitive stomach. If possible, try to avoid these types of foods until your stomach feels better. If you do choose to eat these foods, make sure to do so in moderation.
Conclusion
When dealing with an upset stomach, it’s important to make smart dietary choices. Eating bland foods, avoiding dairy and greasy/spicy foods, drinking ginger tea, and eating small meals can help settle your stomach and make you feel better. Remember to stay hydrated and get plenty of rest.
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