They contain potassium, which you may need if you're dehydrated from vomiting or diarrhea, says Robynne Chutkan, MD, assistant professor in the division of gastroenterology at Georgetown University Hospital in Washington, DC. They also contain sugar so you get calories at a time when you're probably not eating much. But they're not so sweet it will make you even more nauseous, says Dr. Rice—the "R" in the brat diet—along with other starchy foods such as potatoes and oats, helps coat the lining of the stomach, easing digestion and having an overall soothing effect, says Dr.
Starchy foods also don't sit in the stomach for long periods of time, nor do they stimulate acid reflux, which would make you feel even worse, says Amit Bhan, MD, service chief of gastroenterology at Henry Ford Health System, in West Bloomfield, Mich. If you haven't caught on yet, Applesauce is the "A" in the brat diet, and is generally calming for the stomach because it's easily digested, relieves diarrhea, and provides calories. Even more: Apples themselves contain pectin especially in the skin , which can provide roughage if you're constipated.
But "when someone is having diarrhea, you want the applesauce," since more roughage will only exacerbate your need for the bathroom. The fourth and final component of the brat diet is just as bland as the first three items: Toast. It's beneficial because it won't cause acid reflux, and it doesn't sit in the stomach like a high-fat meal, which would make you feel increasingly uncomfortable.
Just leave off the butter and jam—both of which could only irritate your stomach more—until you're feeling better. Broth, in particular, is great for an upset stomach. Both the liquid and a high salt content can keep you hydrated. Of course, if you have high blood pressure , look for low-salt varieties so you'll still get the liquid benefit. It's well-tolerated and you don't get nauseous or have reflux," says Dr.
Crackers fall into the same category as rice. There's not a lot in them that can hurt you," says Dr. In fact, they're often recommended for women who have morning sickness. Slurp up: Cook up pieces of chicken and vegetables, like carrots and zucchini, in either homemade or store-bought chicken stock.
One of the reasons you crave carbs when you're hungover: the simple, quick-digesting carbohydrates found in bread can help settle the stomach, says Goldberg. If you truly want to settle your stomach, opt for soft, un-toasted bread that doesn't have a hard crusts or contain any nuts or seeds.
And go easy on the butter or jam. Warm, comforting oatmeal is a great source of soluble fiber, according to Goldberg—so it's another life-saver when food seems to go right through you. Eat up: Keep your bowl simple and cook your oats in plain ol' water. Otherwise, avoid any funky add-ins. If you need an easy source of protein while riding the stomach struggle bus, go with eggs. Plus, the yolks contain healthy fats that can also help fast-track healing.
Eat up: Goldberg recommends cooking your eggs in whatever way most appeals to you. Since your immune system may not be at it's best, cook your yolks all the way through as an extra precaution. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All.
Wendy Van Getty Images. White Rice Low in fiber and high in simple carbohydrates, white rice is easy to digest—a major plus when your stomach is on the fritz, says Goldberg. It's especially settling if you're nauseous Eat up: Goldberg recommends pairing white rice with an easy-to-absorb, simple protein like grilled chicken. Bananas With their soft and comforting texture, bananas are easy to absorb and digest. Related Story. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Finally, papaya seeds have also been taken by mouth to eliminate intestinal parasites, which can live in the gut and cause severe abdominal discomfort and malnutrition 40 , Several studies have shown that the seeds do indeed have antiparasitic properties and can increase the number of parasites passed in the stools of children 42 , 43 , Interestingly, several studies have found that giving cooked, green bananas to children with diarrhea can help reduce the amount, severity, and duration of episodes 45 , In fact, one study found that the addition of cooked, green bananas was nearly four times more effective at eliminating diarrhea than a rice-based diet alone The powerful antidiarrheal effects of green bananas are due to a special type of fiber they contain known as resistant starch.
Resistant starch cannot be digested by humans, so it continues through the digestive tract all the way to the colon, the final portion of the intestines. Once in the colon, it is slowly fermented by your gut bacteria to produce short-chain fatty acids, which stimulate the bowels to absorb more water and firm up the stools 48 , While these results are impressive, more studies are needed to see if green bananas have the same antidiarrheal effects in adults.
An upset stomach can sometimes be accompanied by diarrhea. Green bananas contain a type of fiber called resistant starch, which is very effective at relieving this type of diarrhea in children. More research is needed in adults. When a stomach bug or foodborne illness causes diarrhea, pectin supplements can help speed up recovery.
Pectin is a type of plant fiber found in high quantities in apples and citrus fruits. Pectin also relieves stomach upset by promoting the growth of good bacteria in the digestive tract. Sometimes, people develop uncomfortable symptoms of gas, bloating or abdominal pain due to an imbalance of bacteria in their intestines.
This can happen for a variety of reasons, but is especially common after gut infections, after taking antibiotics or during periods of high stress 52 , Pectin supplements can help rebalance the gut and reduce these symptoms by increasing the growth of good bacteria and reducing the growth of harmful ones 54 , 55 , More research is needed. Some people have trouble digesting carbohydrates known as FODMAPs: f ermentable o ligosaccharides, d isaccharides, m onosaccharides a nd p olyols.
When undigested FODMAPs enter the colon, they are rapidly fermented by gut bacteria, which creates excessive gas and bloating. They also attract water, which triggers diarrhea While not all people with digestive issues have trouble digesting FODMAPs, working with a nutritionist may help you determine whether any of them are causing problems for you.
Sometimes an upset stomach can be caused by dysbiosis, an imbalance in the type or number of bacteria in your gut. Eating foods rich in probiotics, the bacteria that are good for your gut, may help correct this imbalance and reduce symptoms of gas, bloating or irregular bowel movements Probiotic-containing foods that benefit gut health include:.
Other foods that contain probiotics include miso, natto, tempeh, sauerkraut, kimchi and kombucha, but more research is needed to determine how they affect gut health. Probiotic-rich foods, especially fermented dairy products, may help regulate bowel movements and provide relief from both constipation and diarrhea.
Bland carbohydrates like rice, oatmeal, crackers and toast are often recommended for people suffering from upset stomachs. While this recommendation is common, there is little evidence to show that they actually help relieve symptoms.
Restricting your diet too much may keep you from getting enough of the vitamins and minerals your body needs in order to heal Many people with an upset stomach find bland carbohydrates easier to tolerate than other foods, but there is little evidence to show that they actually relieve symptoms.
Mild dehydration and electrolyte losses can usually be restored by drinking clear liquids and eating foods that naturally contain electrolytes, such as sodium and potassium. Water, fruit juice, coconut water , sports drinks , broths and saltine crackers are great ways to restore fluid loss and electrolyte imbalances associated with mild dehydration If dehydration is severe, drinking a rehydration solution containing an ideal ratio of water, sugars and electrolytes may be necessary Herbs and spices like ginger, chamomile, mint and licorice have natural stomach-soothing properties, while fruits like papaya and green bananas can improve digestion.
Avoiding high-FODMAP foods helps some people eliminate gas, bloating and diarrhea, while probiotic foods like yogurt and kefir can help regulate bowel movements. When an upset stomach is accompanied by vomiting or diarrhea, be sure to hydrate and replenish electrolytes. You may also find bland carbohydrates easier to keep down. Nausea is a symptom of many conditions, including pregnancy.
This article lists 17 natural ways to relieve nausea without medication.
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