How to eat the right foods to settle an upset stomach

How to eat the right foods to settle an upset stomach

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How to eat the right foods to settle an upset stomach

When it feels like there’s a war going on inside your stomach, it can be tough to decide what to nibble on. You don’t want to eat the wrong thing and once again find yourself sitting on — or hunched over — the toilet. At the same time, the body needs fluids and nutrients to get back on track.

The next time you feel a stomachache, follow these nutritional tips for a quick recovery:

THE BEST

Liquids
Try sucking on ice cream first to stay safe. Hopefully, switch to small sips of water. If you’ve been vomiting, you’ll need to replenish your electrolytes — send out one of your minions to fetch some coconut water stat.

Oatmeal
Another good bland food, oatmeal is highly nutritious and high in soluble fiber to aid digestion, prevent constipation, and relieve stomach pain symptoms.

Banana

Bananas have a natural antacid effect and have been found to ease stomach pain. According to Livestrong, the fruit’s high levels of potassium help reduce stomach cramps, and the fiber aids digestion so whatever you ate moves out of your stomach and toward the (correct) exit. Bananas also increase mucous production in the stomach, Livestrong says, which helps prevent irritation of the stomach lining.

Yogurt
Before you get too carried away: Make sure it’s the nonfat, plain variety. Research has shown that these probiotic-containing health foods can aid digestion, shorten the duration of diarrhea, and help reduce symptoms of irritable bowel syndrome and inflammatory bowel disease.

tasteless starches
Tasteless foods are best for stomach problems. They’re easily digestible and can help neutralize excess stomach acid without making your tummy do more work than it needs to. Stick to starches like rice, potatoes, toast (no butter!), Crackers, and pretzels.

Chamomile
Not only will it help get some H2O into your body, but Roman chamomile is also used to treat indigestion, gas, nausea, and vomiting.

Applesauce
Applesauce is high in fiber but easy to digest, and it tends to be easier on the stomach than actual apples.

Papaya
Although more research is needed to confirm previous studies, papaya has been shown to heal stomach ulcers and aid digestion, thanks to the papain enzyme.

Revive
It’s another natural remedy that could use more conclusive evidence, but ginger has long been touted for its ability to relieve gas and nausea. At the very least, it’s been shown to be fairly effective in treating pregnancy-related nausea.

Amara angostura
Many herbalists and oriental medicine practitioners swear by the benefits of angostura amara, including its ability to aid digestion. It was originally used in Simon Bolivar’s army to treat stomach pain. To try it, add some tonic water or club soda to a glass and drink it.

Peppermint

According to Discovery Health, the menthol in mint helps bile flow into the duodenum, where it aids in digestion. It’s also an antispasmodic, which means it calms the action of muscles, particularly the ones in the digestive system. A little hot peppermint tea can help you stay hydrated while still providing some of these digestive benefits.

chicken soup
Whether it’s chicken, beef, or soy, broth is a soothing and easily digestible way to stay hydrated.

Cumin seeds

Cumin seeds have developed a good reputation for treating everything from constipation and gas to bloating and stomach spasms. Although more research is needed to confirm these claims, the seeds have been found to be potentially effective for heartburn. You can chew the seeds or use them to make tea.

THE WORST

Caffeine
Just say no to caffeine. It can cause heartburn, promote diarrhea, and make stomach ulcers worse.

Dairy product
Avoid Dairy Products – Yogurt is the exception because it doesn’t contain the same amount of lactose that is found in other dairy products, which aggravates stomach problems.

Spicy food
Stay away from Thai and Indian food for now. Spicy food stymuluje układ trawienny i może powodować niestrawność.

Fat food
Foods high in fat cause narrowing of the digestive tract, which can lead to constipation or diarrhea.

Sour food
Acid-rich foods like tomatoes and orange juice can cause and worsen digestive problems.

Foods rich in fiber and difficult to digest
You don’t need to put your stomach through a loop and make it break down difficult-to-digest foods right now. Avoid lentils, beans, broccoli, Brussels sprouts, citrus fruits and kale, says the Expert Clinic.

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How to eat the right foods to settle an upset stomach

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Digestive upset, indigestion, stomach flu, and ulcers can make eating certain foods painful and unpleasant. Highly flavored, acidic, or caffeinated foods are among the main culprits, and avoiding them can help. Foods that are tasteless, acid-free, and easy to digest are gentler on the stomach and can help prevent unpleasant symptoms. If you experience abdominal pain, nausea, stomach upset, or flatulence, consult your doctor to determine the cause and devise an appropriate diet for your condition.

to cooked Fruits and Vegetables

to cooked vegetables, such as green beans, carrots, zucchini, sweet potatoes and peas, are easy to digest and less likely to cause uncomfortable stomach symptoms. Fruit juices such as apple or white grape are gentle on the stomach and share many of the same nutrients as whole fruit. Canned fruits like pears, peaches, and applesauce are also more gentle on the stomach than fresh fruit. Avoid fresh fruits and vegetables as most varieties are very acidic or hard and not gentle on the stomach.

Low-fat, low-sodium soups can be gentle on the stomach. High-fat soups can cause inflammation in the abdomen, which can make symptoms worse and make you feel worse. Most soups are high in sodium and can irritate the stomach. Choose a low-sodium broth or broth as one of the softer options. Low-fat, low-sodium cream soups can also be soothing. Soup or broth can also help prevent dehydration, which can be a risk for stomach flu. Clear fluids can also soothe the stomach, which can relieve symptoms.

Seeds

A bland diet is gentle on the stomach, but some grains can cause gas and discomfort. Avoid whole grains until symptoms subside. Whole grains are high in fiber, which can increase the risk of painful gas and other symptoms. White bread, pasta and rice are more gentle on the stomach. Refined oatmeal and other hot grains are also gentle on the stomach and can help relieve symptoms. Breakfast cereals that aren’t high in fiber are additional grain options that are gentle on the stomach.

Extra food

Skim milk and yogurt can soothe an upset stomach. Lean pudding and pudding have a similar calming effect. Creamy peanut butter and scrambled eggs are also gentle on the stomach and provide plenty of protein. Lean meats like steamed chicken or fish with no added fat are also gentle on the stomach. Boiled or baked potatoes are bland and can help relieve symptoms. Weak tea and water do not burden the stomach and can prevent dehydration.

  • MedlinePlus: a bland diet
  • Family Doctor: The BRAT Diet: Recovering from a Stomach Pain

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and was published in Teaching Tolerance magazine. Ipatenco holds a bachelor’s and master’s degrees in education, both from the University of Denver.

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Frying or occasionally getting drunk with alcohol is unlikely to cause anything more than a short-term stomach pain. But you indulge too often and you can rack up trouble for yourself. Here is a belly-friendly diet to fight for.

How to eat the right foods to settle an upset stomach

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Fiber supplement to prevent constipation

It is a good idea to eat more fiber or roughage as most people in the UK don’t get enough. A high-fiber diet can aid digestion and prevent constipation.

Take care of the recommended dietary intake of 30g of fiber per day.

For a healthy gut, you need fiber from a variety of sources, such as:

  • Rye bread
  • brown rice
  • fruits and vegetables
  • beans
  • Oats

Some people believe that grains and grains cause gas and irritable bowel syndrome. If that’s the case, get your fibre from fruits and vegetablesetables instead.

Drink plenty of fluids to aid digestion

It is important to drink, especially water. It aids in the passage of waste through the digestive system and helps soften the poop.

The fiber acts like a sponge, absorbing water. Without liquids, fiber cannot do its job and you will get constipated.

A good way to make sure you have enough fluids is to drink a glass of water with each meal. Avoid caffeinated drinks as they can cause heartburn.

Reduce fat for a healthy gut

Fat food, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn.

Limit fatty fried foods for stomach relief.

Try to eat leaner meat and fish, drink low-fat or semi-skimmed milk, and grill instead of frying food.

Get rid of the spices to avoid tummy problems

Many people love spicy foods and they don’t bother their digestive system. Others find their stomachs upset when they eat spicy food.

It’s not just hot foods like chillies that cause heartburn. Even more delicate but flavorful foods like garlic and onions can trigger this.

If spicy foods cause heartburn, upset stomach, or diarrhea, give up in the future.

If you already have a problem like heartburn or irritable bowel, avoid them completely.

Watch out for triggers of bowel symptoms

Some people find that certain foods cause them problems. Sour food, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn, while wheat and onions may cause irritable bowel syndrome.

And if you can’t digest the lactose, sugar in milk, after drinking milk or eating dairy products, including cream, cheese, yogurt, and chocolate, you will have wind and diarrhea.

Try to stay away from foods and drinks that cause digestive symptoms. Keep a food diary to find out which foods are causing your symptoms.

Choose the right drinks to aid digestion

Caffeinated drinks, such as coffee, cola, tea, and some sodas, increase stomach acid, causing heartburn in some people.

Overall, sodas tend to make the stomach swell, which can also lead to heartburn.

To reduce the likelihood of digestive problems, choose non-carbonated, caffeine-free beverages, such as herbal teas, milk, and plain water.

If you can’t go without coffee or tea, limit your intake to 1 or 2 cups a day.

Try stomach yogurt

I probiotici sono cosiddetti "batteri amici" che si trovano naturalmente anche nell’intestino.

They have been linked to all kinds of digestive health benefits, including helping with irritable bowel syndrome and travelers’ diarrhea.

You can take probiotics as supplements available at health food stores or in live yogurt, which is a good natural source.

You will need to take them every day for at least 4 weeks to see any beneficial effects.

Last page revision: August 27, 2019
Next revision ends: August 27, 2022

Stomach pain can strike for a variety of reasons, from contaminated food to chronic illness. It probably goes away, but the pain, headache, diarrhea, vomiting and other classic symptoms of the stomach flu suck for a few days

It can be tough to know what to put in your body when you’re dealing with an upset stomach, but there are a few surefire foods. Revive, scientifically, is a good place to start. “Revive and also turmeric, which is a member of the ginger family, seem to be anti-inflammatory,” says Dott. Emeran Mayer, professore di malattie digestive all’UCLA. Both ginger and turmeric, he says, are roots and may have developed special antibacterial properties to resist microbial contamination in the soil. Skip the sweet, commercial ginger beers that contain little real ginger and sip water with ginger or turmeric instead, he advises.

You won’t want to eat in the throes of vomiting, but starting to sip water and other beverages right away is a good idea, says Dott. Joseph Murray, gastroenterologo della Mayo Clinic. Because you’re getting rid of essential vitamins and nutrients with every trip to the bathroom, it’s important to replenish your body’s electrolytes—namely salt, but also potassium and glucose (sugar), he says. If the word “electrolytes” makes you think of Gatorade, you’re not far off. But Gatorade and other sports drinks may not contain enough salt to stock the stores. “Diluted tomato juice is pretty good, mostly because it’s salty,” Murray says.

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How to eat the right foods to settle an upset stomach

Thank you!

Once you’ve stopped vomiting and your stomach feels a bit better, you will want to eat. But don’t sit down for a big meal; instead, munch on food all day, explains Murray.

Research from Penn State University’s Hershey Medical Center recommends what every parent knows as the BRAT foods: bananas, white rice, applesauce and toast. Eating only these four foods can be overly restrictive (and can lead to malnutrition, especially among children). But such foods are a good choice because the harder your inflamed stomach has to work to digest something, the more likely it is to work, Murray says. Gli alimenti che vengono facilmente scomposti dall’organismo – carboidrati semplici e poco aromatizzati come i cracker salati rispetto a cibi più robusti come cereali integrali e verdure a foglia – sono meno inclini al dolore pungente o a gettarsi in bagno.

There are many foods that you should avoid. Donating dairy products because stomach pain can have trouble digesting and absorbing lactose, explains Murray. “Even in the days or weeks after you’ve recovered, you may experience a temporary bout of lactose intolerance while your gut recovers,” he says. Also, avoid high-fat foods (such as nuts, oils, and avocados), spicy foods, alcohol, and coffee that can worsen stomach regeneration, says Dr. Joel Mason, a gastroenterologist and professor of medicine and nutrition at Tufts University.

What about probiotics? While Mason and other experts say there’s promising research on probiotics for relief of gut-related conditions, there’s still not good evidence to support swallowing probiotic-rich foods to cure a stomach ache. One problem with probiotics is that the micro-organic makeup of your gut is different from everyone else’s. “There are also hundreds of probiotic strains, and the effect each has may be determined by your [gut’s] microbiome composition,” UCLA’s Mayer explains. “In the future, we may be able to map your microbiome easily and inexpensively and make appropriate probiotic recommendations.” But we’re just not there yet.

Another point is that nearly every study linking probiotics to relieving gut problems has looked at freeze-dried probiotics in capsules or tablets, Mason says. “Eating yogurt or Kefir or other probiotic foods to relieve symptoms may be effective, but that hasn’t yet been shown.”

Although probiotic supplements are likely safe for most people, Mason says consuming them can be risky in some cases. “When you consume a probiotic, you’re consuming billions of bacterial or fungal spores,” he explains. In “the vast majority of instances,” that won’t hurt you. “But if you have an impaired immune system, there’s pretty good documentation that ingesting these organisms can set off very serious infections—even life-threatening infections,” he explains.

If you want to roll the dice with probiotics, you’re best off sticking to those found in traditional food sources like sauerkraut, kefir, and kombucha. “Eat those three, and you’ll get a wide range of probiotics,” Mayer says. There may not be strong evidence yet to show they can relieve an achy stomach, “but they’re what I would give to my own family,” he says.

If you’re experiencing the side effects of overeating, try some foods that can soothe the stomach and facilitate digestion, reports the Huffington Post. (Text: IANS)

Banana: The banana is an easy-to-digest food that won’t force your stomach to work too hard after an evening of fourth helpings. In particular, the potassium in bananas helps in the proper functioning of the digestive system. Bananas are also rich in a soluble fiber that can help reduce diarrhea. (Source: Thinkstock images)

Orange Juice: Indigestion is sometimes caused by a lack of acidity in the stomach, and the natural acids from oranges can be a solution. If you drink orange juice to soothe an upset stomach, drink it before eating and don’t drink it along with carbohydrates – this can lead to more gas and discomfort. (Source: Thinkstock images)

Add Some Spice: While the day after a pie extravaganza might not seem too flavorful, adding a little spice to your dishes can help soothe your stomach. Cumin has been shown to stimulate the liver to produce more bile, which helps the body digest better. (Source: Thinkstock images)

How to eat the right foods to settle an upset stomach

  • Stomach pains can be brutal and difficult to cure.
  • Tasteless food is best when you’re trying to relieve stomach pain.
  • From crackers to apples, these are foods you should eat when you have an upset stomach.

Do you know someone who wants to fall, screaming in pain because of how terrible their stomach is right now? Nobody? Exactly. Stomach aches are BRUTAL, especially when you’re having fun for a long weekend. In my case it was Thanksgiving last fall during which I ate a terrible sausage / hot dog mix in Germany. She rolled her eyes to her ugly head when I found out I contracted food poisoning on my flight to Barcelona the next day. Lovely . Fortunately, my friends helped me heal from bland foods and I figured out what to eat with stomach pain. Now, as a survivor of blind faith in sausages, I’m here to help you make a list of what to eat when these stomach cramps finally touch you. I apologize in advance.

1. Bananas

This is the B in the BRAT diet, which our mothers encouraged us to follow when our stomach ached in childhood. Bananas provide your body with some much-needed electrolytes to whip your GI tract back into shape. These yellow clusters also contain potassium which helps the tummy when it is damaged by diarrhea and / or vomiting. Hey, we’ve all been there. But this is a real talk about how to relieve future pains.

2. Rice

The R in the BRAT diet, starchy white rice –mind you, not healthy, whole grain brown rice with plenty of manganese—is very easily digestible , like bananas. White rice also helps cover the stomach lining and soothe the stomach by absorbing the unsightly toxins from unsanitary sausages that shouldn’t be given to humans.

3. Applesauce

Applesauce fulfills the A part of the BRAT diet because of its pectin properties. Pectin acts as a thickener that helps create firm stools and prevents the return of diarrhea.

4. Apples

Conversely, apples can come in handy when you have constipation. Since the peel of an apple is full of pectins, chewing on one of these babies that can fit in the palm of your hand can add some essential fiber to speed up the process.

5. Toast

Again, DO NOT buy whole grains, whole grains, or multigrains when your stomach cries out for a ceasefire in a war for common sense. Instead, be sure to stick to bland carbs like white toast, or the T, in the BRAT diet. Very easily digestible and without more rumbling than necessary, even toast does not cause gastric reflux. Be kind to your stomach and skip a healthy diet for a day (or two).

6. Revive/ginger ale

My roommate knew a lot that her mother, who owns her restaurant, had been supplying her and inventing herbal remedies for centuries. While Claudia made me buy ginger ale, you can also go with a ginger tea or chew to relieve the nausea caused by stomach disgrace.

7. Simple potatoes

Inoltre, gli tasteless starches come il riso bianco e il pane tostato bianco, le patate, una volta cotte, possono fungere da cibo che può essere mantenuto basso. Come le banane, le patate aiutano a compensare una carenza di potassio e a lenire lo stomaco dopo una lunga giornata di ansia (letteralmente).

8. Oats/Oatmeal

Bland Oats and oatmeal will be a comforting presence in quelling your queasiness and can help reduce diarrhea . However, make sure it’s clear. No fancy additions like you might find at 26 Seeds .

9. Brine crackers

Salty crackers are recommended not only for eating every day with stomach pain, but also for women with morning sickness. Stiamo cercando cibi facilmente digeribili qui, gente, e i cracker salati sono piuttosto in alto, a meno che tu non abbia il colesterolo alto. So we guarantee the low salt variety of Saltines when available at your local store.

10. chicken soup z zupy

When it comes to what to eat with an upset stomach, clear liquids are preferable. And clear soup broth, unlike rich, creamy soups like clam chowder, can keep you hydrated when your body isn’t feeling anything else.

How to eat the right foods to settle an upset stomach

A stomachache can derail the most exciting of plans, and sometimes we have no idea why it’s happening or how to cure an upset stomach. Stomach pain is an umbrella term that can refer to a wide variety of symptoms.

“These symptoms include nausea and vomiting, upper abdominal pain, increased acidity, gas, a feeling of blocked food or abdominal cramps,” said Dr. Luiza Petre, cardiologist and weight management specialist. But there are some types of foods that can help you fight any symptoms.

Sometimes food is the main cause. And eating the right food for an upset stomach and avoiding the wrong food can make a big difference.

1. First, look at your eating habits.

There are some foods that can cause belly problems, but we also need to take a closer look at our habits. Simple changes can overcome gas and discomfort.

“Habits like drinking through a straw, eating fast, chewing gum, and not moving after eating (like ordering at lunchtime and sitting at the computer all day) can be met with gastrointestinal upset,” warns Bonnie Taub – Dix, RDN, creator of Better Than Diet. com.

2. Cruciferous foods

Sebbene alcuni alimenti possano causare "mal di stomaco", ciò non significa che debbano essere evitati.

Secondo Taub-Dix: "I membri della famiglia delle crocifere – come broccoli, cavolfiori, cavolini di Bruxelles e cavoli – forniscono importanti nutrienti e possono persino svolgere un ruolo nella prevenzione del cancro".

Other foods, such as eggplants, peppers, grapes, and cantaloupe, can have the same effect but provide many health benefits. These foods shouldn’t be avoided just to keep your belly flat, but instead, don’t have them all at once and watch portion sizes.

3. chicken soup

Pure broth, similar to bone broth, is rich in minerals and proteins and can soothe stomach pain when drunk hot.

“It helps with improving digestion and reducing gas. chicken soup adds little stress to your digestive tract while providing electrolytes and amino acids. The collagen from bone broth also has a calming effect on the inflamed digestive tract lining,” says Dott. Pietro.

4. Low-fat protein

“Increased acid reflux and epigastric pain can be relieved with what is called the GERD diet — a diet high in low-fat proteins like fish, poultry and eggs. Oatmeal, yogurt, low acid fruits like melons, bananas, apples, and pears or green vegetables exert a neutralizing effect on the gastric acid and calm the esophageal and stomach lining,” Dott. Petre consiglia.

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5. The BRAT diet

Stick to BRAT: Bananas, Rice, Applesauce, Toast. According to Dr. Petre, “These foods are low in fiber and high in starch, which helps to form stools in case of diarrhea, reduces acidity and has a calming effect on the stomach lining.”

The nausea from toast doesn’t burden your tense digestive system when you’re sick.

"The char from toast absorbs the gastric acids, adds bulk to your stool and has a settling effect on your stomach. Bananas, on the other hand, are a bland fruit packed with potassium, an important electrolyte to replenish when having vomiting or diarrhea. Bananas are also starchy and binding, making them easy to tolerate and digest when vomiting and / or having diarrhea. "

6. Papaya

Papaya contains papain and chymopapain. “These enzymes soothe the stomach by breaking down proteins, which promotes a healthy acidic environment. Papaya alleviates indigestion, encourages digestion and combats constipation.” Great advice from Dr. Peter!

7. Revive

Revive contains gingerols and shogaols, naturally occurring chemicals that help relax the muscles in your intestinal tract, thus making them an antidote to nausea and vomiting.

Dott. Petre says, “Revive’s anti-inflammatory and antibacterial properties work wonders against bloat. This root is also known as one of the best natural remedies for nausea. You can get your ginger fix in a variety of forms — make tea with freshly grated root and hot water, or add fresh ginger to smoothies and salad dressings, which adds tons of flavor.”

8. Mint

Mint improves the flow of bile through the stomach. According to Dr. Petre: “It helps digestion. It also relieves the pain and discomfort of gas and gas. Mint is also a quick and effective remedy for nausea. “

9. Fiber

Another nutrient we need every day, and most of us can’t get enough of, is fiber. “You can find fiber in whole grain breads, cereals and pastas, beans, and fruits and veggies — some of the healthiest foods in the store! Introduce the fiber slowly to get the benefits without the side effects, “advises Taub-Dix.

10. Water

Of course, it’s important to drink enough fluids, like water, to help move all of the foods you eat through your system. “Fizzy drinks, however, can cause more gas and gas,” warns Taub-Dix.

How to eat the right foods to settle an upset stomach

How to eat the right foods to settle an upset stomach

Living with irritable bowel syndrome can be difficult. So many foods can trigger off bouts of cramping or uncomfortable bloating, so it’s difficult to distinguish what foods you can eat and what you should avoid. Figuring out which foods cause the symptoms can help to alleviate discomfort and painful cramps brought on by IBS, but it’s not that easy to identify the triggers in the first place.

So what’s the solution?

The cause of IBS is not fully known, but it is associated with increased stomach sensitivity. It can be related to a previous stomach disease or infection, such as gastroenteritis, or simply due to an intolerance to certain types of food.

People with IBS will know all too well how debilitating this disease can be, especially when it comes to eating out. Rushing to the toilet doubled over in pain doesn’t exactly scream romantic dinner date! But there are steps you can take to ensure that your sensitive tum doesn’t flare up when you’re enjoying an intimate candlelit supper.

First, you need to identify the problem. If you suffer from abdominal pain, occasional gas, or unpleasant cramps, you may be suffering from IBS. You need to have the condition diagnosed by your doctor before taking any action on your own. Living with IBS isn’t easy but help is available for those who need it. Ibs network. org offers a number of helpful tips and advice on how to manage IBS.

It can also help get tested for a food allergy. This will identify the foods your body has shown an allergy or intolerance to and help you adjust your diet. Talk to your primary care physician – he should be able to recommend a reputable dietician who will be able to get tested.

Each person is different, but overall, high-fat, fried, or spicy foods tend to make a sensitive tummy worse. Alcohol and caffeine also prove unsettling when it comes to digestive health, so it’s best to avoid as much as possible. Other foods including beans, cabbage, broccoli, sprouts, cauliflower, peas and onions can fire up the GI tract causing bloating, gas and painful cramps to IBS sufferers. But there are still so many foods you can eat! Managing IBS is like an art form once you know how to do it. To get started, check out our handy IBS diet tips below to see which foods will help soothe a sensitive stomach and control IBS symptoms.

White dishes

Despite the injunction to abandon appliances, for IBS sufferers, fibrous whole grain shells can irritate the intestines, causing unpleasant gas, gas and painful cramps. If you suffer from IBS, it’s best to stick to foods that are low in fibre, which include white pasta, rice, bread and cereals.

Cereals to stick:rice chips, rice chips or corn flakes.

How to eat the right foods to settle an upset stomach

Fruits and vegetables

Maintaining a healthy and varied diet is key to managing IBS, but there are some foods that will aggravate the problem rather than help it. Limit fruit juice to one shot a day and eat no more than three servings of fruit a day as this can trigger bouts of diarrhea. Stick to non-gassy fruits and vegetables to reduce bloating such as salad leaves, courgettes, aubergine, peppers, carrots and parsnips.

How to eat the right foods to settle an upset stomach

Stay hydrated

Supplementing the body with plenty of water will reduce the risk of constipation. Don’t over drink, as this will cause you to pass urine even more (a common symptom in IBS). The recommended healthy amount is 6-8 glasses per day. Make sure you avoid sticky, sugary drinks that only annoy the gut.

How to eat the right foods to settle an upset stomach

Protein foods

It’s rare for any type of protein to upset the gut. In effetti, aiuta lo stomaco a guarire se stesso e a costruire e riparare i tessuti corporei. Meat and fish are obvious choices, but it’s best to avoid fatty meats like beef and lamb, and stick to grilled white meat and poached fish instead. Eggs, cheese, and milk are also excellent sources of protein, but dairy products often make IBS symptoms worse. For veggies, opt for quorn, beans, nuts and seeds to top up your protein intake, or for a quick fix, try a protein shake instead.

How to eat the right foods to settle an upset stomach

Dairy product

As already mentioned above, dairy tends to inflame symptoms in IBS sufferers, so it’s best to avoid altogether. But to fortify your body with calcium (which helps strengthen bones), replace it with other calcium-rich foods such as fish, fortified bread, soy milk, rice milk, or oat milk with added calcium. It’s also recommended to reduce your intake of fatty dairy products like butter, cheese and cream as these can also make symptoms of IBS much worse. Stick to low-fat varieties like edam and opt for lactose-free or skim milk.

How to eat the right foods to settle an upset stomach

Eat your way to a happy, healthy tummy – the best food to eat with an upset stomach