What’s Good to Eat When Your Stomach Hurts?

Stomach pain is an unpleasant symptom that can be triggered by many factors—from temporary conditions to more serious health issues.

Understanding the Causes

Before deciding what to eat, it’s important to understand what might be causing the pain, as this influences both treatment and dietary choices. Common causes include:

• Bloating and gas from overeating, carbonated drinks, legumes, or fermentable foods

• Viral infections causing cramps, nausea, vomiting, and diarrhea

• Food poisoning leading to sudden pain, vomiting, and diarrhea

• Gastritis or stomach ulcers from excess acid and damage to the stomach lining

• Food intolerances, such as to gluten or lactose

• Stress and anxiety, which often lead to cramps and discomfort

• Irritable Bowel Syndrome (IBS), a chronic digestive disorder with pain, bloating, diarrhea, or constipation.

Recognizing the cause helps tailor your diet and avoid foods that may worsen symptoms.

Recommended Foods

When your stomach hurts, choose gentle, easily digestible options that won’t irritate your digestive system:

• Bananas — soft, easy to digest, and rich in potassium to combat dehydration Cleveland Clinic+2MEH+2Verywell Health+2Healthline+2Wikipedia+5Real Simple+5Verywell Health+5

• White rice — gentle and neutral, easy on the stomach Health+2TIME+2

• Applesauce (stewed apples) — contains pectin that may help reduce diarrhea Medical News TodayVerywell Health

• Plain white toast or crackers — low in fiber, simple carbohydrates that help settle the stomach NCBI+15Real Simple+15The Times of India+15

• Clear broths and soups — hydrate and provide essential electrolytes and nutrients SELF+15Medical News Today+15Real Simple+15

• Oatmeal — soft and soothing, rich in soluble fiber Health+3Real Simple+3Verywell Health+3

• Lean, unseasoned protein such as plain chicken or fish — easy to digest and nourishing Real SimpleVerywell Health

• Yogurt with probiotics — helps restore gut flora after infections or antibiotic use Health+6Healthline+6Medical News Today+6

• Herbal teas like peppermint or ginger tea — help relieve nausea, gas, and cramps The Times of India+15Real Simple+15TIME+15

  
  

These foods are part of the so-called BLAND diet, a gentle eating plan that helps calm digestive irritation Cleveland Clinic+12Memorial Sloan Kettering Cancer Center+12Wikipedia+12.

The BRAT Approach (Short-Term)

The BRAT diet—Bananas, Rice, Applesauce, Toast—is a traditional short-term remedy for nausea, vomiting, or diarrhea. While these foods are gentle on your stomach, the diet is not nutritionally complete and should only be used briefly Verywell Health+12Cleveland Clinic+12MD Anderson Cancer Center+12.

General Guidelines to Follow

• Begin with fluids only — sip clear liquids, soups, or diluted juices in small sips if you're nauseous or vomiting Medical News TodayTIME

• Slowly introduce bland solids — as symptoms improve, add easy-to-digest foods like toast, bananas, rice, and applesauce (e.g., the BRAT model) Cleveland ClinicTIME

• Eat small, frequent meals — helps avoid overloading the digestive system SELF

• Stick to room-temperature foods — avoid very hot or cold foods that may trigger discomfort TIME

• Gradually incorporate protein — such as boiled eggs, plain chicken, or steamed fish once you're feeling better Verywell HealthCleveland Clinic

  
  

Remember to listen to your body—if a food doesn’t feel right, stop and monitor how your body reacts.

Foods to Avoid

To help your stomach recover, avoid these aggravating items:

• Greasy or fried foods — slow digestion and cause discomfort MD Anderson Cancer Center+15Healthline+15Memorial Sloan Kettering Cancer Center+15

• Spicy dishes — irritate the stomach lining Memorial Sloan Kettering Cancer CenterHealthline

• Carbonated beverages — cause bloating and gas The Times of India

• Caffeine — increases stomach acid and may worsen nausea or pain HealthlineCleveland Clinic

• Alcohol — irritates the stomach and dehydrates HealthlineCleveland Clinic

• Raw vegetables (especially tough ones like cabbage, broccoli, onions) — harder to digest Wikipedia+2Health+2

• Dairy (if lactose intolerant) — may lead to cramps and diarrhea Cleveland ClinicReal Simple

• Sugary snacks and artificial sweeteners — may upset digestion further Memorial Sloan Kettering Cancer CenterCleveland Clinic

  
  

Summary

Choosing the right foods can help soothe your stomach, shorten the duration of discomfort, and aid healing. In general:

• Lay off spicy, fatty, or irritating foods

• Start with mild, mild, and easy-to-digest options

• Stay hydrated and eat small, gentle meals

• Ask a doctor if symptoms persist, worsen, or include fever, blood in stool, or prolonged vomiting

  
  

Would you like suggestions on specific recipes or a gentle menu to follow during recovery? Happy to help!