An upset stomach is defined as inflammation of the stomach lining and intestines. It is characterized by nausea, stomach cramps, loss of appetite, fatigue, weakness and in some cases, vomiting and diarrhea. Common viruses, contaminated food, over eating, allergic reactions to foods or eating foods that do not agree with you cause an upset stomach. Regardless of origin, an upset stomach is uncomfortable and affects your daily routine. Although you may not feel like eating, there are certain foods and beverages that help soothe an upset stomach.
Bananas
Bananas are rich in fiber and help your body get rid of toxins or disease-causing agents. Bananas are a bland food that's easy on the digestive system. Bananas contain the mineral potassium, an important electrolyte that may be lost due to vomiting or diarrhea. Eating them replaces any potassium losses. Eat whole, or mashed if desired.
Applesauce
Apples are excellent for detoxifying and cleaning your system. They have antioxidant power to help your body fight infection and promote healing. While you can eat apples, applesauce tends to be gentler on the stomach. Applesauce is a light, semi-liquid food that you can make at home from apples. Sprinkle some cinnamon in a 1/2 cup serving of applesauce. It will ease your stomach and nourish your body with important vitamins and minerals. If you prefer whole fruit, select one medium apple, peach or pear. Avoid fruit juice as it may worsen digestive upset.
Oatmeal
Oats are rich in both soluble and insoluble fiber. Soluble fiber helps remove cholesterol from the blood while insoluble fiber adds bulk to your stool. Eating oatmeal soothes an upset stomach, helps meet your fiber needs, lowers your cholesterol and improves blood-glucose control and fights against cancer. Sprinkle a 1/2 cup of oatmeal with cinnamon or top with sliced banana.
Crackers & Toast
Plain toast and saltine crackers are high in starch and absorb stomach acid. Lowering the amount of stomach acid in your gastrointestinal tract calms symptoms related to an upset stomach. Snack on a slice of plain or slightly buttered toast or six saltine crackers when you are not feeling well.
Broth
Chicken broth is a good choice. Broth is light, nutritious and gentle on the digestive system. If you experience nausea and vomiting, chicken broth restores your body's natural fluid and electrolyte balance. You can purchase chicken broth or make it yourself from bouillon cubes. Either way, it will be warm and comforting for an uneasy stomach.
Liquids
Nausea, vomiting or a lack of appetite causes dehydration. It is important to drink, even if it is small sips. Plain water; sport drinks that contain electrolytes such as sodium and potassium; soft drinks such as ginger ale and herbal tea are good choices to keep you hydrated. For a soothing warm drink, herbal tea with freshly squeezed lemon or honey relaxes your stomach.
Herbs
Ginger eases stomachaches. You can try ginger extract capsules, ginger snaps, candy or biting on pieces of ginger. Chamomile has antioxidant and antimicrobial properties and eases cramps and indigestion. Peppermint alleviates digestive distress. A ginger, chamomile or peppermint tea contains plant sterols, vitamins and antioxidants that alleviate stomach problems.
References
- Malecare Advanced Prostate Cancer Program; Nine Foods to Calm Down Your Stomach; Joel T. Nowak, MA, MSW; February 24, 2009
- Loving Healthy Living: Foods for an Upset Stomach; February 15, 2010
- Drugs.com: Diet for Ulcers and Gastritis
- Health Mad: Natural Herbs and Foods to Help Upset Stomach; BC Doran; March 20, 2008
