10 Foods that soothe an upset stomach

Our tummy can be very helpful, supporting us when we have fun with food. But there are times when it also has its days. So, when you have an upset stomach all you have to do is to give it some love, i.e. foods that soothe a tummy ache.

Here are our top picks which will help to calm your digestive system and recover…


Your granny was right when she told you to eat at a banana for an upset stomach. Stomach cramps and indigestion can leave you feeling weak and under the weather. Bananas are a great source of energy especially when you need it the most. Moreover, they are rich in enzymes which aid digestion. The potassium brings our system back on track and nutrients such as magnesium and vitamin B6, both reduce tummy cramps. If you have diarrhoea as well, the soluble fiber in ‘kela’ will reduce your leaky gut. Enjoy the slightly spotted ones as they are ripened enough to be easily digested.


Yet another granny’s kitchen medicine that works like magic. Curd soothes the upset tummy by increasing gut microbes. And as we all know, it contains healthy bacteria, one of the most powerful ingredients to calm the digestive tract as well as reduce cramps and bloating.


Soup or broth is the best way to calm your digestive system. It is nutritious and will speed up the relief and treatment. Soups also lend a feeling of satiety, helping you to wait out the cramps and pain. Go for a mixed vegetable ones but avoid making it rich with cream and fried croutons.

Orange juice

There are times when we suffer from indigestion due to lack of acidity in our stomach. A glass of orange juice will take care of that. It contains natural acids, but yaad rahein, drink this juice by itself and not with meals or carbohydrates.

White rice

Rice is easy on an upset tummy especially if you have a leaky gut. Perfect for those suffering from gluten intolerance, white rice contains rich amounts of micro-nutrients such as potassium and magnesium, both of which reduce cramps. Its starch absorbs all the toxins and throws it out of our system. Because rice contains very less fibre, it prevents further hurdles in indigestion.

Plain toast

Again a ‘no-stress’ food in case of indigestion. A slice of toast like plain rice is low in fibre and is perfect for a sensitive stomach. It will take away your hunger pangs while easing the digestion by soaking toxins.


If you have nausea or are vomiting, grab some fresh ginger. Ginger contains chemicals such as gingerols which help to reduce inflammation and relax your digestive system. Boil some ginger in water. Add honey, drink the cup and feel the difference! It is excellent for soothing an irritable stomach.


This is another great fruit to eat when you are down and out because of your stomach. Papaya is rich in powerful enzymes like papain which help in breaking down proteins and creating a healthy acidic condition. This enhances the digestive process.


Mint is excellent to get relief from indigestion. It reduces muscle spasm and boosts the overall digestive system. Sip mint tea and be relieved from the irritable tummy.

Sweet or White Potatoes

Potatoes, both sweet and our regular variety, are packed with nutrients like magnesium, potassium, and B6, all of which reduce stomach cramps. Take care to cook the potatoes thoroughly and remove the jackets before ingesting them. Apart from ‘halka sa’ salt, it is best to avoid any spices. But studies show that jeera – cumin, dhania and saunf can help in digestion.

  • Tips:
    As always, never skip your breakfast. Grab a banana and switch to herbal or mint tea for a while. Drink coconut water. It is nature’s way to heal a delicate stomach.
  • Chaas, buttermilk, helps the friendly bacteria to enhance digestion. You may add ‘kala namak’ to your chaas. Avoid the thick creamy lassi till your tummy recovers.
  • Additionally, oatmeal is another option to relieve stomach upset.

Word of caution:

If upset stomach persists for more than a day or if you have severe cramps, diarrhoea and vomiting visit your doctor immediately.

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