Upset stomach? 6 gut-friendly foods to nosh on

Is your stomach grumbling and struggling to digest food properly? Managing an upset stomach, also known as dyspepsia, is necessary to avoid discomfort in the upper abdomen. Some specific foods that can improve gut health and ease digestive issues caused by various factors, including overeating, spicy foods, alcohol, caffeine, stress, anxiety, and gastrointestinal disorders. When your stomach is upset, you want to make sure you are doing everything to mitigate the symptoms and feel better. You want to eat easy-to-digest foods. Here are some gut-friendly foods to consume:

Ginger as a primary remedy due to its anti-inflammatory and antibacterial properties that help soothe upset stomachs. Licorice is another recommended food as it reduces stomach lining inflammation and increases protective mucus production.

Flaxseeds are beneficial due to their high dietary fiber and omega-3 fatty acids content, which aids digestion. Bananas contain prebiotic properties and pectin, which helps firm stools and reduce diarrhea duration.


Probiotic-rich foods can help balance gut bacteria and reduce symptoms like gas, bloating, and irregular bowel movements. Bland carbohydrates, including rice, oatmeal, crackers, and toast, sweet potatoes are easily digestible and provide energy, with plain white rice being particularly beneficial for gastrointestinal issues.


A SCOBY (symbiotic colony of bacteria and yeast) and sugar are added to green or black tea to create kombucha, a tart, effervescent tea. After that, it ferments for a week or longer. It has been discovered that the ABV of probiotics in certain handmade kombuchas is closer to 2% to 3%. Lactic acid bacteria, which are believed to have probiotic properties, are created when tea is fermented. You will also benefit from the antioxidant qualities of tea when you drink kombucha produced from green tea.


Inulin, fructans, and fructooligosaccharides (FOS) are abundant in onions. FOS prebiotics not only support the development of gut flora but also aid in the treatment of a wide range of illnesses, such as type 2 diabetes, diarrhea, osteoporosis, atherosclerosis, gastrointestinal diseases, and cardiovascular disease.

A cup of raspberries contains an impressive 8 g of fiber, which is almost one-third of your Daily Value (DV), according to the USDA. Polyphenols, strong antioxidants that your gut microorganisms love to nibble on, are abundant in raspberries. By promoting the growth of good bacteria and preventing the growth of harmful bacteria, polyphenols function as prebiotics.
It is best to avoid anything high in heat or fat and to stick with simple carbohydrates and lean protein sources that the body can break down easily. While it is very common to experience an upset stomach from time to time, if you are someone who deals with an upset stomach, here are foods that may help improve your tummy troubles.
Additional recommendations for treating upset stomachs include staying hydrated with plenty of water and avoiding spicy, fatty, and greasy foods. Eating slowly and proper chewing are also important practices. Stress reduction through relaxation techniques like meditation or yoga can help improve digestive health. It's advised to avoid alcohol and caffeine while experiencing stomach issues. Over-the-counter medications such as antacids or acid reducers like ranitidine or omeprazole can provide relief. Adequate rest is also crucial for allowing the body to heal.