The term stomach ache refers to pain that develops anywhere between your groin and chest. Most cases are mild and do not require medical attention. Common causes include gas, nervousness, constipation and muscle strain. More serious causes include food poisoning, digestive disorders, appendicitis, bowel obstruction, kidney stones and cancer. In addition to seeking treatment for underlying conditions, when applicable, certain foods may help alleviate stomach pain.
Yogurt and Kefir
Yogurt and kefir are top food sources of probiotics -- a beneficial, or "friendly" form of bacteria. Your body requires friendly bacteria for proper immune system development, protection from disease-causing microorganisms and proper digestion and absorption of nutrients. Consuming probiotics may help prevent or minimize stomach aches related to indigestion, gas pain and certain bacterial infections and digestive disorders, such as irritable bowel syndrome, or IBS, Crohn's disease and colitis. For best results, consume yogurt or kefir that list "live active cultures," such as Lactobacillus acidophilus and Bifidobacterium bifidus, as ingredients.
Flaxseed
Flaxseed is a nutty-flavored seed variety that contains rich amounts of fiber and healthy fats. Since fiber promotes digestive function, flaxseed may help manage stomach pain caused by constipation. Omega-3 fatty acids in flaxseed may reduce pain by decreasing inflammation caused by injuries or infections in your abdominal region. Consuming 6 to 24g of flaxseed daily can help relieve constipation, abdominal discomfort and bloating associated with IBS. Consume flaxseed on its own or routinely incorporate it into cereals, smoothies, yogurt or baked goods for maximum potential benefits.
Whole Grains
Whole grains contain all fiber and nutrient-rich components of the grain. Because of this, they provide useful food remedies for constipation, they are digested more efficiently than refined grains, such as white bread and processed snack foods, and they may help alleviate gas-related stomach pain. If you currently consume a low-fiber diet, gradually increase your whole grain fiber intake to prevent gas and bloating while your body adjusts. As complex carbohydrates, whole grains may help your body produce the feel-good hormone serotonin. This attribute is important when anxiety, depression or stress triggers or worsens your stomach pain. Examples of nutritious whole grain foods include 100-percent whole grain breads and pasta, steel-cut oatmeal, long-grain brown rice, wild rice, pearled barley and air-popped popcorn. If your stomach ache is caused by a wheat or gluten intolerance, stick to gluten-free grains, such as brown rice, wild rice and popcorn.
Cold-Water Fish
Cold-water fish are prime sources of protein, the protective nutrient zinc and omega-3 fatty acids. While protein sources high in saturated fat, such as red meat and processed meats, may cause or worsen stomach aches, cold-water fish may help minimize inflammation. Omega-3 fats may also help reduce stomach pain and other symptoms associated with Crohn's disease and IBS. For greater benefits, prepare fish using low-fat cooking methods, such as baking, broiling and grilling atop nonstick cooking spray. Fish particularly rich in omega-3 fats include salmon, albacore tuna, lake trout, flounder, halibut, sardines and mackerel.
References
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
- University of Maryland Medical Center: Irritable Bowel Syndrome Facts and Treatment
- Mayo Clinic: Coping with Anxiety: Can Diet Make a Difference?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Maryland Medical Center: Abdominal Pain Overview
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