We all experience an upset stomach from time to time, whether it involves uncomfortable symptoms like gas or bloating, or more disruptive ones like vomiting or diarrhoea.
There are several things you can do to settle an upset stomach and ease any pain, including drinking fluids, trying ginger or peppermint, and taking medications.
The best remedy for an upset stomach will depend on the cause, and common causes include a stomach bug, food poisoning and indigestion.
In this article, we’ll explore short-term home remedies for an upset stomach. We’ll also describe what to avoid, common causes of stomach and abdominal pain and when to receive professional care.
Short-term home remedies for an upset stomach
If you’re experiencing stomach or abdominal pain, you’re probably looking for fast relief. Here are some strategies for settling your stomach quickly from the comfort of home.
1. Stay hydrated
One of the best things you can do when you have an upset stomach is to stay hydrated. This is especially important if you’re vomiting or experiencing diarrhoea, which could lead to further dehydration.
Sip small amounts of liquids, or suck on ice cubes if that feels better.
If your belly is painful due to bloating or a buildup of gas, liquids will help keep things moving through your digestive system and provide relief.
To stay hydrated, you might enjoy:
- water
- diluted fruit juice
- plain broth
- herbal or fruit teas
- decaf teas or coffee
- milk
- coconut water
If you can tolerate solids, eating water-rich foods can also help you stay hydrated.
Some examples include cucumbers, tomatoes, peppers, pears, melon, strawberries, plain yoghurt, cottage cheese and soups.
2. Try ginger or peppermint
Ginger has long been used to relieve nausea from pregnancy, and studies confirm that it can both prevent and treat nausea.
You might add fresh ginger to meals, steep it to make tea or enjoy a gingery baked good.
You may also want to try peppermint oil. It contains compounds that have an anti-inflammatory effect on your digestive tract, which can ease abdominal pain and bloating.
You can buy peppermint capsules from your local pharmacy or try peppermint tea, though most studies show that capsules work better at relieving stomach issues because they’re more potent.
3. Eat bland foods
When you have an upset stomach, bland foods are your friend. You’ll want foods that are easy to digest and not spicy or greasy, to give your gut a rest.
Some examples of foods that can help settle your stomach include chicken soup, avocado on white toast and bananas with yoghurt. You might also try crackers and plain biscuits.
You’ll find a full rundown of easy-to-digest meals in this article.
4. Getting some fresh air
If you’re experiencing vomiting or frequent diarrhoea, this tip isn’t for you. Rest up and do what you can to stay comfortable.
But if your upset stomach is due to bloating, farting or constipation, going for a walk could provide some relief. It’s because physical activity can get your system moving and help you feel better – especially if you’re experiencing bloating.
If indigestion or heartburn is causing you grief, lying down isn’t a good idea. This is because stomach acid is more likely to travel backwards and upwards when the body is horizontal.
You can see if walking helps, but if not, sit upright if you can until you feel better.
Stepping out for a short time could also distract from nausea. If you feel up to it, a short walk with a change of scenery might help you relax and increase your appetite.
5. Medications
Here’s a brief overview of medications that can help treat different causes of an upset stomach:
- antidiarrheals like Imodium
- antispasmodics like Buscopan to treat cramping
- hydration tablets like Dioralyte
- antacids like Gaviscon to treat indigestion, heartburn or gastritis
If you’re unsure which will work best for you, speak with a pharmacist or doctor for advice.
6. Adjust your fibre intake
Fibre is an important nutrient for your overall gut health. It passes through your stomach mostly undigested, but when it gets to your gut, it feeds the good bacteria that make up your gut microbiome and contribute to your overall health.
If you're dealing with diarrhoea, you may want foods that aren’t high in fibre. This will help reduce bowel movements and minimise other gut symptoms, such as bloating.
When you start to feel well again, make sure to gradually add more fibre to your diet. This is because fibre adds bulk to poo, improving its consistency.
As you’re increasing the fibre in your diet, make sure to build up slowly so your gut has time to adapt. Also, it’s important to drink plenty of fluids to keep things moving smoothly.
For high-fibre meal ideas, here are 21 recipes.
7. Try probiotics
Probiotics are live, friendly bacteria and other microbes that can benefit your gut and overall health.
They mostly come as supplements – as powders, capsules or liquids – but some foods, like certain yoghurts, also contain probiotics.
There’s evidence that probiotics can help with diarrhoea caused by infection and can also prevent diarrhoea after an infection.
In addition, probiotics can prevent diarrhoea if you need to take a course of antibiotics.
You can read more about probiotics in this article.
What to avoid
Some online sources recommend drinking cola for an upset stomach, but it won’t come as a surprise that the internet is sometimes wrong.
Caffeinated, fizzy drinks can actually make stomach issues worse by exacerbating bloating and acid reflux.
Here’s a quick rundown of other things you may want to avoid when you have an upset stomach:
- spicy foods
- dairy
- fatty, fried or greasy foods
- alcohol
- caffeinated beverages
- large meals
- intense exercise
What causes stomach pain?
There can be several factors behind an upset stomach or pain in your tummy. Although this list isn’t exhaustive, here are some of the most common culprits:
- a stomach bug or virus, including gastroenteritis
- food poisoning, caused by specific bacteria
- indigestion
- a course of antibiotics
If you regularly feel sick after eating, this article provides more information.
When to seek medical help
Most of the time, an upset stomach or tummy ache goes away by itself after a few days. But you should see your doctor if you’re unsure or worried about any symptoms.
There can be many causes of an upset stomach that doesn't get better, including:
- food allergies and intolerances
- a persistent gut infection
- a stomach ulcer
- an underlying health condition, such as IBS or IBD, which often causes other symptoms
Make sure you see your doctor if you experience any of the following:
- a stomach ache that quickly gets worse
- stomach pain or bloating that doesn’t go away or keeps returning
- trouble swallowing food
- unexplained weight loss
- peeing more or less often, or pain when you pee
- bleeding from your bottom
- diarrhoea that doesn’t go away after a few days
If you have more worrying symptoms, call 999 or go to A&E.
Summary
Settling an upset stomach can be as simple as staying hydrated, eating bland foods or trying remedies like ginger or peppermint.
Gentle movement like walking or simply stepping outside for a few minutes may also help relieve nausea, bloating and indigestion.
Medications can ease specific symptoms, and tweaking the amount of fibre you eat or trying probiotics may also help.
Avoiding spicy and fatty foods, caffeine and alcohol can make you feel more comfortable when you have an upset stomach.
Although stomach pain is often manageable at home, persistent symptoms like severe pain or problems swallowing signal that you should seek medical attention.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
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