When dealing with an upset stomach, skipping meals may not always be the best solution. According to experts, while short-term fasting can sometimes provide relief by allowing your digestive system to rest, it’s essential to focus on maintaining hydration.
Dr Aabid Amin Bhat, Medical Director, Ujala Cygnus Sanjiv Bansal, Karnal told Financial Express.com that drinking clear fluids, such as water, electrolyte solutions, or herbal teas, is especially important if you’re experiencing symptoms like vomiting or diarrhea, as these can lead to dehydration.
“In addition to fluids, managing mild symptoms can be helped by eating small, easily digestible meals. The BRAT diet, which includes bananas, rice, applesauce, and toast, is often recommended. These bland foods are gentle on the stomach and can help soothe the digestive system without causing further irritation,” Dr. Bhat said.
Bananas, for instance, are high in potassium, which helps replenish electrolytes lost during vomiting or diarrhea, while rice and toast provide easily absorbed carbohydrates to maintain energy, he said.
Here are a few more tips for easing an upset stomach:
- Avoid Dairy Products: While milk or yogurt may seem soothing, dairy can worsen symptoms of nausea or diarrhea, especially for those who are temporarily lactose intolerant during a stomach upset.
- Incorporate Probiotics: After the acute phase has passed, consider adding probiotic-rich foods like yogurt (if tolerated) or kefir, which may help restore balance to the gut flora, aiding digestion and recovery.
- Ginger and Peppermint: Both ginger and peppermint have natural soothing properties that may help reduce nausea and stomach discomfort. Ginger tea or a small piece of fresh ginger can be effective, while peppermint tea or lozenges may provide additional relief.
- Small, Frequent Meals: Instead of eating large portions, consume smaller, more frequent meals to avoid overloading the digestive system. Light broths, crackers, and plain chicken can be introduced gradually as your condition improves.
- Avoid Irritants: Steer clear of spicy, fatty, or fried foods, caffeine, and alcohol until you are fully recovered, as these can aggravate an already sensitive stomach.
- Rest and Monitor Symptoms: Resting is important for recovery, as stress can worsen digestive symptoms. If symptoms persist for more than a few days or become severe, consult a healthcare provider to rule out more serious conditions.
“Hydration and a gradual reintroduction of simple, non-irritating foods are key to a smooth recovery. By paying attention to your body’s signals and making thoughtful food and drink choices, you can support faster healing and avoid further digestive distress,” he said.