What is the best food for sensitive stomachs? You can have stomach pain at any time due to overeating, food poisoning, stress, and a host of other reasons. It can be quite troublesome to run to the bathroom every few minutes. You can even embarrass yourself if you cannot find an empty bathroom, especially in the public. Thankfully, you can eat some foods to instantly alleviate the symptoms of an upset stomach.
However, there are also some foods you need to avoid when your digestive system is not working. Some of these foods include dairy, food with high fat content such as fries, spicy dishes, processed sugar, and alcohol. You must stay clear of these foods if you have chronic stomach sensitivity. Instead, you must primarily eat bland foods only.
What Food Makes Your Stomach Feel Better?
The common symptoms of indigestion are acid reflux, cramping, bloating, and gas. Fortunately, you can have instant relief by trying some of the proven remedies to cure bouts of indigestion.
Stay Hydrated
Indigestion can quickly lead to dehydration. You must stay hydrated but avoid sugary beverages at all costs. It is best to drink water but sometimes, it may not be too exciting for you. What you can do is take decaf tea or drink cold water with some mint or ginger.
Take Smaller Snacks Every Three Hours
Overeating while having indigestion can exasperate the symptoms. It is better to eat a snack-like meal in smaller portions every few hours. An empty stomach will also keep nausea at bay.
Reduce Stress
Things can go even worse if your stress is running rampant. It can also result in IBS and other medical problems.
Keep a Record of What You Eat
You must also keep track of what you eat if you have perpetual tummy problems. Figure out which foods trigger indigestion and which offer relief. It is better to consult your doctor as well because indigestion can occur due to other reasons as well.
Add Probiotic Foods to Your Diet
You should also eat probiotic foods if you are on antibiotics or have just finished the course. Foods like kefir and yogurt enable the helpful bacteria that got annihilated to proliferate in the stomach. Similarly, you can also take probiotic supplements if you don’t like eating yogurt.
Best Food for Sensitive Stomach
The following are the best foods to eat in case of a sensitive stomach.
1. Kefir
Kefir is a fermented drink you can add to various recipes such as smoothies. You can also drink this probiotic drink on its own. It enables your gut to balance the ratio of microbes besides enhancing your immune system and resisting viral infections. However, only varieties low in sugar will make you feel better and offer some comfort according to Stefani Sassos.
2. Ginger
Ginger can alleviate two of the most common systems of upset stomach, vomiting, and nausea. People have been using ginger to cure upset stomachs for time immemorial. You can use it in different forms such as cooked, raw, as a supplement, or boiled in hot water and it will always be effective.
3. Chamomile
Another common remedy for a sensitive or upset stomach is chamomile. The herbal plant with white flowers can reduce discomfort in case of bloating, gas, vomiting, nausea, and diarrhea. It is also effective when it comes to curing intestinal troubles. You can take chamomile as a supplement or brew it into coffee or tea.
4. Cooked Vegetables
Raw vegetables are not suitable for people with sensitive stomach. Vegetables are rich in vitamins and other nutrients such as fiber. Fiber can enable your digestive system to maintain optimal performance. However, having too much fiber can cause problems for people with the problematic stomach. Therefore, cooking vegetables make your food much more edible by breaking down the fibers.
Wok stir fry with vegetables steaming
5. Cooked Fruits
Just like cooked vegetables, you should try eating cooked fruits only. The reason is the same. Foods are rich in fiber and cooking them will take down some of the fiber, making fruits easier to digest. However, you should not cook them like vegetables. Just heat them a bit for your stomach to easily accept them.
6. Yogurt
Yogurt is perhaps the best food for sensitive stomach. Dairy products can wreak havoc on your upset stomach. Yogurt is the only dairy that keeps your stomach healthy thanks to all the helpful bacteria it has. However, only buy yogurt with “probiotics” or “live and active cultures” to ensure it has those bacteria in numbers.
7. Bananas
Once again, bananas have heavy fiber content. They are one of the most common foods people eat before heavy jobs. They are very gentle on the stomach and easily digestible. Similarly, they impart incredible energy to the human body.
8. Applesauce
Applesauce cannot only alleviate stomachache but can also expedite the recovery of the digestive system. It contains healthy nutrients like potassium and fiber. Potassium balances fluid levels in the stomach, enabling it to work properly.
9. White Rice
White rice is among the best diet for sensitive stomach for good reasons. Yes, you do love processed rice and dishes like fried rice but white rice is the way to go if you have an upset stomach. Rice is full of starch which tightens the loose stools. Similarly, rice is easily digestible because of its low fiber content.
10. Peppermint
Peppermint is another food to take if you have IBS (irritable bowel syndrome). It is a chronic disorder that can often cause constipation, diarrhea, bloating, and stomachache. You may find it very hard to manage irritable bowel syndrome. However, peppermint has proved to be quite effective in relieving its symptoms. Taking peppermint daily for at least two weeks can reduce discomfort in case of IBS.
11. Papaya
Another excellent remedy for an upset stomach is papaya. It comes with a powerful enzyme called papain. Papain makes food easy to digest by breaking down proteins. Some people cannot easily digest food because they cannot produce enough natural enzymes. Papain can aid these people in digesting their food more effectively.
12. Fermented Foods
Some people do not like eating yogurt or just cannot take any kind of dairy. However, you can still take in a lot of probiotics by eating fermented foods. These foods include kefir, sauerkraut, kimchi, etc. They facilitate the growth of helpful bacteria in your stomach which leads to healthy digestion.
13. Whole Grains
You need 20 grams of fiber on average every day to live a healthy life. Unfortunately, most people only consume an average of 12 grams daily. You must eat whole grains to increase your daily fiber intake. Foods like brown rice, oats, and wheat bread are some of the best sources of fiber. Therefore, they can greatly improve digestion.
14. Lean Meat
Lean meat such as chicken and fish is an excellent choice for people with sensitive stomachs. They contain a lot of proteins. However, they are plainer, even when cooked, compared to red mead which is high in fats. You can eat chicken on its own or with baked potatoes or white rice. No matter how you eat it, it can be a great addition to your diet.
15. Eggs
Fried food, red meat, and other high fat foods can offer a lot of protein but can also cause reflux. Eggs, on the other hand, are the best food for upset stomachs and acid reflux. Eggs are rich in protein but easy to digest. They are a great alternative to meet your protein requirements without taking in too much fat.
16. Gluten-Free Crackers
Bland foods such as white rice can be quite good for a sensitive stomach. Another such food is gluten-free crackers. Crackers with gluten can easily trigger inflammatory responses in people with unpredictable stomach patterns. However, gluten-free crackers do not carry that risk and are thus a good choice for sensitive stomachs.
17. Nuts and Seeds
Some people unnecessarily avoid nuts and seeds in case of an upset stomach. They are rich in antioxidants, omega3 fatty acids, and proteins and can greatly aid in digestion. However, you must eat them carefully, rather moderately. High quantities of fiber and fat can disturb your stomach and nuts and seeds are rich in both. Therefore, it is better to only have them in small amounts.
18. Greens
Try to eat as many greens as possible because they have high magnesium content. Magnesium reduces stomach sensitivity by cutting down the secretion of hydrochloric acid. Some of the greens you should take in case of indigestion are avocados, spinach, and soya beans.
19. Sweet Potatoes
Sweet potatoes always come to mind when you think of light food for upset stomach. The high amount of calcium in sweet potatoes balances sodium in the stomach and thus, decreases belly bloating. Similarly, they are also rich in magnesium and potassium which are linked to smaller waists according to research. They are particularly great for people who genetically carry more weight in their midsections.
20. Water
Finally, the best food for sensitive stomachs is none other than water. As you know, an upset stomach can result in severe dehydration which often leads to constipation. Drinking a lot of water, coffee, or tea, and sometimes even diet soda can help you improve things. It is recommended to take eight glasses of water every day.
Frequently Asked Questions
What food is easiest on the stomach?
Foods easiest on the stomach include white rice, water, sweet potatoes, greens, and lean meat. You should also eat eggs, whole grains, bananas, low-fat yogurt, and cooked vegetables if you have an upset stomach.
What should I eat for dinner with a sensitive stomach?
You should eat cooked vegetables, bananas, fermented food, white rice, or eggs for dinner with a sensitive stomach. Other foods that alleviate the symptoms of an upset stomach include lean meat, nuts, and seeds, water, coffee, whole grains, etc.
Is pasta good for a sensitive stomach?
Pasta along with other bland foods such as white rice, oat, and gluten-free crackers are great for a sensitive stomach. They are easy to digest because your stomach does not require much effort to break them down. They are also soothing for the stomach because they don’t have intensive taste and smell.
What foods to avoid if you have a sensitive stomach?
Some of the foods to avoid in case of a sensitive stomach are dairy products except yogurt, spicy foods, red meat, oily or fried foods, processed foods, gluten, and alcohol.
Final Thoughts
You need to take good care of your sensitive stomach if you don’t want to suffer from indigestion, bloating, gas, diarrhea, and stomachache. Therefore, it is better to eat food that is gentle on your stomach and easy to digest. Avoid foods that cause stomach problems at any cost.
Our list contains the best food for sensitive stomachs. Eating these foods will always keep your stomach healthy and you will seldom have indigestion or other stomach problems.