No matter how careful you are with your diet or the number of times you chew your food, an stomach upset can happen. Because a rumbling tummy is not always preventable, it's important to have a remedy or two to combat the inevitable belly bloat, indigestion, and nausea. While we often resort to taking over-the-counter medications to ease stomach discomfort, if there were an all-natural remedy that soothed stomach aches just as well as our favorite antacids, we'd be more than willing to give it a try.
Cue 10 foods that help ease stomach pain, all of which are completely natural and come highly recommended by nutritionists. From high-fiber oats to probiotic-rich yogurt and anti-nausea ginger, these foods aid in digestion and settle the stomach. For the 10 foods that will soothe a rumbling tummy, keep on reading.
Had too much to eat? Farah Fahad, MS, RD, says sipping on peppermint tea aids in digestion by calming the stomach muscles, thus processing food faster through the stomach. Another tea that just might help ease your stomach pain is chamomile. Like peppermint tea, chamomile tea relaxes muscles. Chamomile tea targets the muscles of the intestines, says Fahad, which helps to relieve gas while subsequently easing pain associated with belly bloat.
While not everyone can tolerate dairy, for those who can, Fahad recommends eating organic, plain, grass-fed yogurt, as it aids in digestion by restoring good bacteria in the gut, thus reducing the uncomfortable feeling of belly bloat.
A bowl of gluten-free oatmeal is the perfect remedy for an upset stomach, says Isabel Smith, MS, RD, CDN. Not only are oats a good source of fiber, but Smith says they also aid in digestion while helping to bind stool.
Fahad recommends reaching for a banana when dealing with a volatile stomach, as it happens to be one of the easier-to-digest foods. Plus, she says bananas are a good source of pectin, which, if you're dealing with diarrhea, also helps to bind the stool.
A rich source of proteolytic enzymes, papaya helps along the digestive process, says Fahad. She further adds that some of these enzymes (papain and chymopapain) help to break down proteins and soothe the stomach by promoting a healthy acidic environment.
If your upset stomach turns into nausea, reach for some fresh ginger, says Fahad. While the exact anti-nausea mechanism of ginger is not clear, Fahad says some evidence suggests that it inhibits serotonin receptors and exerts an anti-nausea effect on the gastrointestinal system, as well as the central nervous system.
According to Stephanie Vuolo, a certified nutritional therapist, a healthful boost of protein can be safe for stomach pain as long as you go with something that's a little on the bland side and, yes, soft. The perfect antidote? Eggs—preferably scrambled. Plus, eggs are lower in fat than, say, steak or fatty seafood like salmon, which will ultimately be easier on a sensitive stomach.
Again, like eggs, plain chicken (without the skin and sans any extra oils and accompaniments) can be a great way to ensure you're still getting protein and nutrients even when you're stuck with annoying stomach pain—be it cramps, nausea, or gas. Vuolo recommends poaching or baking a lean cut of chicken for optimal results.
While you've probably heard that plain white rice (a quintessential component of the ever-infamous BRAT diet) is good for easing stomach pain, Vuolo argues that slow-burning yet still bland sources of carbohydrates like sweet potato or squash can be strategic foods to nosh on when your stomach is suffering. Hearty root vegetables like these can be steamed, boiled, or baked to achieve a soft and mushy texture but are still filled with the vitamins and minerals your body is craving.
If you experience acid reflux, Smith recommends steering clear of mint. If that isn't an issue, Smith says mint is a great natural remedy for indigestion as well as belly bloat.
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 ALLEKOGetty Images There is nothing worse than the agony of an upset stomach. Belly bloating, diarrhea, cramping, and nausea are all too familiar stomach ache symptoms that can feel so excruciating, they can’t be ignored. “People can experience an upset stomach for an endless amount of reasons,” explains Keri Glassman MS, RDN and founder of Nutritious Life. “It can be from stress, a food borne illness, full-blown food poising, or maybe you’re feeling gassy from eating too many vegetables.” It’s not always easy to pinpoint exactly what led to your tummy trouble, but the good news is relief isn’t too hard to come by. However, if your symptoms get serious, it can be a sign of a larger problem. “If you’re throwing up blood, experiencing severe abdominal pain or fever, or passing blood in your stool, which can sometimes become a black color, seek immediate medical attention. Drive to the doctor or go to an urgent care center,” American Gastroenterological Association spokesperson and gastroenterologist Tauseef Ali, MD, says. A cup of ginger tea won't remedy those symptoms. But the next time your tummy just isn't feeling right, consider adding these foods to your diet for relief.
Research has shown that ginger can in fact help alleviate stomach pain and nausea. “Make a fresh ginger tea by cutting up ginger root and letting it soak in a cup of hot water,” Glassman recommends. You can add some lemon or honey to enhance the flavor, too. Too much ginger can cause gastric discomfort though, so keep your consumption to a cup or two of ginger tea a day. Due to their high fiber content, specifically the thickening fiber, pectin, bananas are a great choice to help with diarrhea. They are also easy to digest and help absorb water from the intestine, which assists in binding loose stool. Bananas are also high in nutrients that can energize you after a bout of debilitating diarrhea. “Fennel seed tea can help with constipation,” Dr. Ali explains. Boil dried fennel seeds in water to make a tea, use fennel oil in your cooking, or mix fennel powder with water. You can also consume the seeds to help relieve painful constipation. Most herbal teas are helpful in reducing gastrointestinal distress, but chamomile’s anti-inflammatory properties make it a smart choice in soothing an upset tummy. “The same mechanisms in the tea that help with calming and sleep work for relieving stomach issues as well,” Glassman explains. “A cup of chamomile tea is good for your GI tract.” Apples and applesauce have high pectin content. Pectin is a compound found in many fruits, like bananas, that the body uses as a thickening agent. If you’re suffering from loose stool or vomiting, foods containing pectin can help firm-up your insides. If you’re experiencing constant stomach pain and can’t trace it to something specific, it can mean you’re missing certain probiotics, aka good bacteria, in your gut. “Probiotics can help with bacterial overgrowth,” Dr. Ali explains. Bacterial overgrowth, or having too much bad bacteria in the gut, is thought to be one of the main causes of irritable bowel syndrome. Eating probiotic-rich yogurt daily will help to keep your gut balanced. The benefits of staying hydrated are endless, and you can add constipation relief to the list. Constipation essentially happens when your colon gets dehydrated. The stool being stored in your colon ends up hardening, making it difficult to move through the body. If you tend to get constipated, drink lots of water throughout the day. If keeping food down is your issue, stick with simple, bland foods, like potatoes. “The reason these foods help isn’t that scientific,” Glassman shares. “They’re just simple carbohydrates that are easy to digest and will give your body some fuel.” Rice, toast, and plain potatoes can help with diarrhea symptoms by absorbing excess water in the body. Fruits, in general, are great to eat when you’re experiencing constipation. Their high-fiber and water content help rehydrate the body and soften stool. Dates, grapes, and papaya are particularly helpful because of their high insoluble fiber content. This means that the fiber in these fruits doesn’t dissolve in water, which helps provide volume and moisture to hardened stool stuck in colon. “A brothy soup will help coat your stomach if you can’t food down,” Glassman says. Broth is also hydrating, so if nothing else, your body is getting some amounts of liquid. Just make sure to keep the broth light, avoid spicy flavors or foods that may cause more discomfort like beans or greens. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io |
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