Best Foods to Help Settle an Upset Stomach

what to eat with an upset stomachYou’ve probably heard of the super-bland B.R.A.T. Diet (it stands for bananas, rice, applesauce and toast), prescribed for decades for stomach bugs that lead to diarrhea — it’s mild, easily digested and while it won’t get rid of your virus or bacterial infection any faster, it’s a way of getting some nutrients while you’re running to the restroom with the runs, according to the Cleveland Clinic.


Coming off a round of antibiotics can leave your midsection feeling touch-and-go, because antibiotics, while killing the bacteria that was making you sick, also kill some of the “good” bacteria that balance your intestinal microbiome. “Kefir is a probiotic-rich, fermented milk drink that you can drink on its own or add to smoothies or other recipes, and it has a tart and tangy flavor, and a thin consistency,” says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, Good Housekeeping’s resident dietitian. “It provides a healthy dose of diverse probiotics, which can help balance the gut microbiome. It’s also been shown to support a healthy immune system and suppress viral infections.” This may alleviate some discomfort and help you feel better. Look for varieties that are low in sugar, as options with higher sugar may exacerbate symptoms.

what to eat with an upset stomach

Green beans

If you’re sticking to a bland diet or experiencing symptoms like diarrhea, raw vegetables can be difficult to digest. But plain boiled vegetables, specifically ones like green beans, may be easier for your system to process, and they’ll provide a dose of nutrients your body needs to function well and fight off what’s plaguing you, Sassos says. Folks with ulcers also do better with softer food, says Freuman. “A cooked diet is better than the raw stuff,” she says.