Upset Stomach?? Here Are The DO'S And DON'TS!!

Most people will experience an upset stomach at some time in their life. There are many potential causes of an upset stomach.

WHAT TO EAT OR DRINK

Fluids

A person can lose a lot of fluids through diarrhea or vomiting. They will need to replenish lost fluids and electrolytes to prevent dehydration.

Doctors sometimes recommend short-term clear liquid diets to help settle an upset stomach.

Below are some fluids that can help replenish water and electrolytes without causing further upset to the stomach:

• plain water
• clear broths
• diluted fruit juice or squash
• popsicles made from frozen diluted fruit juice
• electrolyte drinks
• weak tea without milk
• herbal teas
• Jell-O

Drinking enough liquids is also essential for someone who has constipation. Fluids help to soften stools, allowing them to pass more easily through the bowels. This helps keep bowel movements regular.

Broths

If a person is unable to eat or keep food down, they may be able to tolerate a simple vegetable or bone broth.

Bone broth contains the amino acid glutamine. A 2017 studyTrusted Source notes that glutamine plays a role in maintaining the intestinal barrier (IB). The IB helps to protect the body from harmful pathogens and toxins. It also helps a person to absorb water and nutrients from their food.

According to an older review, IB dysfunction is a major contributory factor to the following inflammatory diseases:

• food allergies
• IBDs
• celiac disease

Bananas

Bananas can help to replenish potassium and other electrolytes that a person may lose as a result of vomiting or diarrhea.

Bananas make up part of the “BRAT” diet, which some people recommend for an upset stomach with diarrhea. The acronym “BRAT” stands for bananas, rice, applesauce, and toast. These bland foods are gentle on the stomach, so they might help prevent further stomach upset.

Ginger

Ginger can help combat feelings of nausea. A person can make ginger tea by slicing or grating fresh ginger and adding hot water. Sipping the mixture may help to settle an upset stomach.

Ginger also has anti-inflammatory properties that could help alleviate IBDs.

FOODS TO AVOID

Dairy products

Dairy contains the milk sugar lactose. Some people are lactose intolerant, meaning they are unable to digest lactose. They may experience the following symptoms shortly after consuming dairy products:

• bloating
• stomach rumbling
• flatulence
• stomach pain and cramping
• nausea
• diarrhea

Fatty and fried foods
People who are experiencing vomiting or diarrhea should avoid fatty and fried foods. These are difficult to digest and can worsen stomach upset.

Examples of fatty or greasy foods to avoid include:

• Fast foods
• high fat meats
• high fat cheeses, including cream cheeses
• whole milk, or milk that is 2% fat

High-sugar foods and drinks
Consumption of high-sugar foods can lead to a condition called dumping syndrome, or rapid gastric emptying. This is where the stomach rapidly empties its contents into the duodenum, which is the upper part of the small intestine.

A person who has dumping syndrome may develop watery diarrhea. They may also feel the effects of low blood sugar within 30 minutes to 2 hours of eating high sugar foods.