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In a Nutshell

Norovirus. 24-hour bugs. The flu. Lots of tummy troubles have been popping up lately. When your belly is bothering you, what you eat and drink can affect your symptoms — for better or for worse. Scroll down to learn the best (and worst!) foods and drinks for an upset stomach.

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Be well,
Morgan Mandriota
Newsletter Editor, Healthline

Written by Morgan Mandriota
January 27, 2025 • 2.5 min read

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What to eat and drink when your stomach hurts

Certain foods and drinks may be easier to tolerate on an upset stomach due to their innate properties or how easy they are to digest. Other foods may help you feel better by relieving digestive symptoms, such as gas, diarrhea, or nausea, and preventing the risk of dehydration.

The next time your stomach hurts, try consuming these foods and drinks:

Ginger can help relieve nausea and vomiting.
Chamomile may help with indigestion, gas, or diarrhea.
Peppermint could reduce symptoms of irritable bowel syndrome.
Bland carbohydrates can be easier to digest and help you keep food down.
Licorice root (in tea or capsules) may help relieve indigestion or prevent stomach ulcers.
Flaxseed can help regulate bowel movements and soothe stomach pain.
Papaya can boost digestion and reduce indigestion symptoms.
Green bananas might offer antidiarrheal effects.
Clear liquids with electrolytes can prevent dehydration.

On the other hand, these foods and drinks may be harder to digest or worsen symptoms:

fried foods
spicy foods
seeds
nuts
acidic fruits
high fiber vegetables
whole fat dairy products
non-lean meat
alcohol
caffeine

Remember: These are general recommendations! Ultimately, what you eat and drink depends on your specific symptoms and the root cause of your stomach pain. For example, the best foods or drinks for relieving morning sickness aren't necessarily the best options for easing an inflammatory bowel disease flare. If you have chronic digestive issues, consider speaking with a dietitian to come up with the best diet plan that works for you.

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Thanks for reading! I hope today marks the start of a great week for you. We'll be back in your inbox on Wednesday.

Until next time,

Take care of yourself, and we'll see
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