Milly Gaines
Changing your diet can have several impacts on your body, and one of the most common side effects is an upset stomach. This can be caused by a number of factors, including the introduction of new foods, a change in the amount of fibre in your diet, or even food intolerances. Symptoms of an upset stomach include gas, bloating, indigestion, heartburn, nausea, vomiting, constipation, or diarrhoea. Luckily, there are several ways to ease these symptoms, including trying herbal medicines like ginger root or peppermint oil, eating bland carbohydrates, and staying hydrated.
| Characteristics | Values |
|---|---|
| Symptoms | Gas, bloating, indigestion, heartburn, nausea, vomiting, constipation, diarrhea, abdominal cramps, pain |
| Causes | Diet change, greasy or spicy foods, eating too much or too quickly, consuming too much alcohol, caffeine, chocolate, carbonated beverages, antibiotics, anxiety, smoking |
| Remedies | Bland carbohydrates, ginger, peppermint, lemon juice, baking soda, water, sports drinks, yogurt, buttermilk, kefir, papaya, green bananas, coconut water, herbal medicines, ginger root, ginger tea, ginger ale, lemon |
| Duration | Symptoms typically improve in a few weeks |
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What You'll Learn
Try the BRAT diet
The BRAT diet is a well-known approach to easing an upset stomach. It involves eating bananas, rice, applesauce, and toast — bland, easy-to-digest foods that can help reduce the symptoms of a stomach illness. The diet is often recommended for patients with diarrhoea or the stomach flu, and it can also be helpful after a stomach virus.
The BRAT diet is designed to be gentle on the stomach, as the foods included are low in fat and protein, which means they are less likely to irritate the stomach or put stress on the digestive system. The starchy and low-fibre nature of these foods may also help to bind loose stools more easily. Additionally, the bland flavour and lack of strong smells associated with BRAT foods mean they are less likely to cause nausea or vomiting.
While the BRAT diet has been recommended for decades, it is important to note that there is a lack of recent clinical evidence supporting its effectiveness. The International Foundation for Gastrointestinal Disorders (IFFGD) advises against following this diet for extended periods due to its limited nutritional profile. Instead, it is recommended to drink plenty of fluids and eat a bland diet that consists of a wider variety of foods to prevent undernourishment.
However, as a short-term solution, the BRAT diet can be beneficial. In addition to the core foods, you can also consume other mild foods that ease the GI tract, such as saltine crackers, oatmeal, or boiled potatoes. It is also important to stay hydrated, especially if you are experiencing vomiting or diarrhoea alongside your upset stomach. Clear liquids and electrolytes are essential to replenish fluid loss and restore electrolyte imbalances.
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Avoid rich and spicy foods
An upset stomach can be caused by a variety of factors, including diet change, and it is often accompanied by symptoms like gas, bloating, indigestion, heartburn, nausea, vomiting, constipation, or diarrhea. While there are many ways to alleviate these symptoms, one important aspect is to avoid consuming rich and spicy foods, which can exacerbate the discomfort.
Rich foods, particularly those high in oil and fat, can be difficult to digest and may worsen an upset stomach. Fried foods, for example, are greasy and heavy, placing an additional burden on your digestive system. Similarly, dairy products, while known to provide a cooling sensation in the mouth after a spicy meal, should be consumed with caution. Opt for non-fat or low-fat dairy options, as the higher fat content can contribute to reflux issues.
In addition to dairy, it is advisable to be mindful of your carbohydrate choices. While carbohydrates are an essential source of energy, some types can be harder to digest, especially when your stomach is already upset. Wild, brown, or black rice, for instance, are nutritious but can be challenging to digest, so it is recommended to stick to plain white rice when experiencing stomach issues. Similarly, whole grains, while typically healthy, contain fiber that can aggravate an upset stomach, especially if you are dealing with diarrhea or nausea.
Spicy foods are another common culprit for stomach discomfort. The compound capsaicin, found in hot peppers, can slow the rate at which food exits the stomach, leading to prolonged discomfort. Spicy meals can also trigger heartburn, reflux, and an uncomfortable burning sensation in the stomach. Therefore, it is advisable to steer clear of spicy dishes, especially before bedtime, to avoid these unpleasant symptoms.
By avoiding rich and spicy foods, you can help alleviate the burden on your digestive system and give your stomach a chance to recover from the upset caused by diet change. Remember, it is always a good idea to consult a healthcare professional if your symptoms persist or worsen, as they can provide personalized advice and recommendations tailored to your specific situation.
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Ginger and peppermint can help
Ginger and peppermint are both natural remedies that can help to soothe an upset stomach. An upset stomach is a non-medical term that describes a range of gastrointestinal symptoms such as gas, bloating, indigestion, heartburn, nausea, vomiting, constipation, and diarrhea.
Ginger
Ginger root has been used to treat stomach issues for the past 2,000 years. It can help prevent a variety of digestive issues, including nausea, vomiting, gas, bloating, cramps, and indigestion. Ginger tea, with lemon, is a comforting drink that can help with these symptoms.
Peppermint
Peppermint oil has been used to treat gastrointestinal ailments for thousands of years. It has antimicrobial, anti-inflammatory, antioxidant, immunomodulating, and anesthetic activities, all of which may help gut disorders. Peppermint oil can relax painful muscle contractions along the food pipe and has a cooling sensation due to menthol, its active ingredient. Peppermint tea may also provide similar benefits to peppermint oil, helping to treat stomach pain, nausea, and vomiting.
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Stay hydrated
Staying hydrated is crucial when you have an upset stomach, especially if it is accompanied by vomiting or diarrhea, as these can cause rapid dehydration. Dehydration occurs when you lose more fluid than you take in, and even a small loss of water can have adverse effects on the body.
To stay hydrated, drinking plenty of water is recommended. However, when your stomach is upset, it is best to take small sips of water every 10 minutes. You can gradually increase the frequency to every few minutes if your stomach tolerates it. Room-temperature water is preferable to cold water, as the latter can be a shock to your already sensitive stomach.
In addition to water, there are other ways to stay hydrated and replenish lost electrolytes. These include sports drinks, fruit juice, coconut water, broths, and saltine crackers. If you are having trouble keeping liquids down, sucking on ice chips is another way to stay hydrated.
Chicken soup is also a good option, as it provides hydration, vitamins, protein, and other nutrients. Ginger tea is another hydrating drink that can help settle your stomach.
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Introduce new foods gradually
When you change your diet, it is normal to experience an upset stomach, at least in the beginning. This happens because your body needs time to adapt to the new food categories. Symptoms typically improve in a few weeks, but if they continue for more than a few weeks, it could indicate a food intolerance or underlying health issue.
To avoid this, it is important to introduce new foods gradually. Start with one new food at a time, and slowly increase your intake over a week or so. This way, you can figure out which foods are causing any discomfort. For example, if you are increasing your fiber intake, start with one extra serving of fiber per day for a week, and then assess how your body has reacted before increasing your intake further.
If you are experiencing an upset stomach, it is recommended to stick to bland, easy-to-digest foods. The BRAT diet, which stands for bananas, rice, applesauce, and toast, is a good option to reduce diarrhea. You can also try other bland carbohydrates like crackers, broth, and oatmeal. If you are experiencing nausea, try drinking ginger tea with lemon, or sucking on ice chips and taking small sips of water. You can also try herbal medicines like peppermint oil or vapor rub, which contains eucalyptus oil, menthol, camphor oil, and nutmeg oil, all of which have been used to relieve pain.
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Frequently asked questions
Symptoms of an upset stomach include gas, bloating, indigestion, heartburn, nausea, vomiting, constipation, or diarrhea.
If your upset stomach is caused by a diet change, it is likely that your body is still adjusting to the new food categories. Symptoms typically improve in a few weeks. However, if the upset stomach persists, you should consult a doctor as you might have a food intolerance or underlying health issue.
It is recommended to eat bland, easy-to-digest foods such as carbohydrates. The BRAT diet, which includes bananas, rice, applesauce, and toast, is often recommended for upset stomachs. You can also try eating yogurt, which contains live, active bacterial cultures that can relieve constipation and diarrhea.
It is important to stay hydrated by drinking clear liquids such as water, fruit juice, coconut water, sports drinks, or broth. Peppermint and chamomile tea can also be used to relax the muscles of the digestive tract and reduce cramping. Ginger tea with lemon can also be a comforting drink.
It is recommended to avoid rich, spicy, or creamy foods, as well as salty or heavily preserved foods. You should also avoid caffeine, alcohol, chocolate, and carbonated beverages as they can make an upset stomach worse.
