Dealing with an upset stomach and associated symptoms can be beyond frustrating. You may find it hard to enjoy everyday activities, take care of your family, and attend your job when you’re nauseous, have an upset stomach, are constipated, or are dealing with other stomach-related problems. While finding the cause is important, you must also focus on consuming foods that soothe your stomach, rather than irritate it. These ideas may prove helpful:
BRAT Diet
Whether you have a stomach bug or are managing common side effects of weight loss injectable pens like slowed digestion, the BRAT diet can be an excellent starting point for soothing your stomach.
The BRAT diet is all in the name. It consists of bananas, rice, applesauce, and toast. These four plain ingredients are the gentlest on stomachs, especially when experiencing nausea and diarrhea.
Simple Carbohydrates
Dealing with an upset stomach doesn’t have to require getting creative in the kitchen. Stick to simple carbohydrates that provide the energy you need without overloading your system and exacerbating your symptoms.
Potatoes, noodles, and plain oatmeal are all great examples of gentle, simple carbohydrates. Their simple structure means your body breaks them down quickly, requiring less digestive effort. They are also easy to prepare and cost-effective to buy.
Cold and Room Temperature Food
When you’re feeling nauseous, cooked or warmed foods can sometimes make it worse. This happens because your brain’s olfactory system is linked to your digestive center and can act as a protective mechanism against dangers.
Strong odors during cooking can trigger nausea due to intense sensory input. If this is currently an issue for you, eat cold or room-temperature foods that don’t emit any particular odor. Yogurt, smoothies, and fruit are all fast, easy, and low-odor options to explore.
Soups and Broths
Just as soups and broths are recommended when we come down with colds and flus, they are also recommended for upset stomachs. This is because clear soups, such as chicken or vegetable broth, are easy to digest and provide the nutrients, vitamins, and minerals your body needs from ingredients like carrots, celery, and chicken. If your upset stomach has also caused dehydration, the fluids can help combat it, while the sodium and potassium can replenish your electrolytes.
Ginger
Consuming something as simple as ginger tea, ginger ale, or ginger chews could be all it takes to reduce your nausea and help you feel at your best once more. The active compounds in ginger, gingerols and shogaols, speed up stomach emptying and block the serotonin receptors in your stomach that trigger vomiting. They also act as an anti-inflammatory agent to soothe gastrointestinal irritation.
How to Prevent Nausea
If you regularly deal with nausea, you’re likely curious about whether you can prevent it from happening in the first place. Prevention methods depend on the cause of your nausea and your gut health, but these tips may help:
- Eat 5-6 small meals instead of three large ones
- Choose bland, protein-rich, or cold foods
- Sip cold, clear liquids slowly throughout the day
- Avoid strong-smelling, fatty, spicy, or greasy foods
- Don’t drink sugary drinks, alcohol, or caffeine
- Don’t move around too much after eating
- Take note of the foods that make you feel nauseous and avoid consuming them
Learning how to ease an upset stomach can be vital when you’re dealing with this uncomfortable symptom often. Prioritize the BRAT diet, consume bland foods, and choose nutrient-rich, soothing foods that calm your stomach rather than irritate it.
