8 foods to eat when you have an upset stomach
Tummy troubles can be triggered by a variety of reasons but no matter the cause, it is always an annoying issue to deal with.
Nutrition Director Jaclyn London at the Good Housekeeping Institute explained, “As an overall rule, it's best to stick with bland foods when your digestive system is off.” Foods to stay clear of when you have an upset stomach include dairy, sugar, fatty treats, alcohol and synthetic sugars.
Here are eight foods you should consume when you have an uneasy gut.
1. Bananas
Bananas are great because they're easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract," said Julie Upton, co-founder of Appetite for Health. Bananas not only aid in recovering from diarrhoea but they also reduce bloating caused by fluid retention and the magnesium helps to relax muscles.
2. White toast
When you are feeling queasy you can increase your nausea because of an empty stomach as there is nothing to absorb stomach acid. Julie suggests having some white toast or crackers every few hours since these carbohydrates “lack fiber, protein and fat — all of which slow digestion and sit in your stomach longer." The BRAT (bananas, rice, apple sauce and dry toast) diet is “"the clinical diet plan registered dieticians use when patients have acute diarrhoea or nausea."
3. Oats
Consuming whole grains can soothe an upset stomach and also prevent future intestinal issues. “Soluble fibre from oats draws water into your digestive tract and moves food through your body,” said Jaclyn. "Both hunger and overeating can make nausea, bloating, abdominal pain and gas even worse.”
4. Tomatoes
Prebiotic foods (whole grains, pulses, nuts and seeds) can help produce friendly gut bacteria. Prebiotics boost intestinal immunity and prevent inflammation, diarrhoea and other gut problems.
5. Sweet potatoes
To reduce belly bloat, eat foods that are rich in calcium, magnesium and potassium as they balance out the sodium.
6. Ginger
"Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting," Julie said. "In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea. While it's safe for adults, ginger should not be used to treat a child's gastrointestinal illness," she added.
7. Water
Dehydration can trigger constipation so be sure to sip unsweetened beverages like tea, sparkling water and the occasional diet soda to help your stomach.
8. Coffee
Jaclyn recommends drinking a cup of coffee if your stomach problems are caused by constipation. However, if you have nausea or reflux unrelated to constipation then avoid caffeinated drinks.
What do you eat to ease tummy troubles? Let us know in the comments below.