What Are Safe Foods to Eat?

Trying to figure out which foods are safe to eat when you or a loved one has an upset stomach can be tricky. Some go to “stomach soothers” are foods that are both easily digestible (foods that are low in fat, fiber, and flavor) and low volume. ^[3] Weir SBS, Akhondi H. Bland Diet. Stat Pearls. 2023 They can provide the gentle nutrition needed to heal without overwhelming your body.

Bland foods are typically: ^[3] Weir SBS, Akhondi H. Bland Diet. Stat Pearls. 2023

Easy to digest so it doesn’t add stress to the gut

• Soft textures
• Low fiber
• Cooked
• Lacking in flavor

Some examples of these types of foods include:

• BRAT-friendly choices: BRAT is an acronym for the standard soft, bland foods you might think of when you are sick - bananas, rice, applesauce, and toast. Other classic BRAT style foods are foods with a soothing, soft texture, like a soft scrambled egg or pudding.
• Broths, fruit juice, low fat dairy, and other clear fluids: These foods provide hydration and mild flavor as well as simple carbohydrates for days when you can’t tolerate solid food.
• Low-fiber starches: Plain mashed potatoes, white pasta, cream of rice, white rice, cream of wheat, and toast are all neutral flavors for unsettled stomachs.
• Cooked vegetables: Peeled and cooked (ideally steamed) carrots, squash, zucchini, spinach, beets can replenish vitamins and minerals without overwhelming you with fiber from seeds or peels.
• Lean proteins: Plain chicken, turkey breast, baked fish, tofu are all low fat proteins for building up strength and energy.
• Herbal (decaffeinated) teas: Ginger is shown to reduce the severity of nausea and potentially help to decrease vomiting, while peppermint may lessen stomach pain and diarrhea. ^[4] Bodagh MN, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2018;7(1):96-108. , ^[5] Herbal remedies for dyspepsia: peppermint seems effective. Prescrire Int. 2008 Jun;17(95):121-3. Other potentially helpful teas include lemon balm, chamomile, and star anise. ^[5] Herbal remedies for dyspepsia: peppermint seems effective. Prescrire Int. 2008 Jun;17(95):121-3.
• Electrolyte drinks: Prepackaged sports drinks or hydration sticks can replace electrolytes lost through vomiting or diarrhea.

Foods and Drinks to Avoid

When you have an upset stomach, eating high fiber, flavorful, high fat foods may make your symptoms worse. ^[3] Weir SBS, Akhondi H. Bland Diet. Stat Pearls. 2023

• Fatty or fried foods can lead to slower digestion and increased inflammation. ^[6] Moreno-Franco B, Rodríguez-Ayala M, Donat-Vargas C, et al. Association of Cooking Patterns with Inflammatory and Cardio-Metabolic Risk Biomarkers. Nutrients. 2021;13(2):633.
• Caffeinated, alcoholic, and carbonated drinks have a high acid content. This can change the pH of the GI tract and increase the movement of food through your GI tract, which can cause bloating and discomfort. ^[7] Johnson T, Gerson L, Hershcovici T, Stave C, Fass R. Systematic review: the effects of carbonated beverages on gastro-oesophageal reflux disease. Aliment pharmacol ther. 2010;31(6):607-614. , ^[8] Nehlig A. Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update. Nutrients. 2022;14(2):399.
• Artificial sweeteners, primarily sugar alcohols like sorbitol and xylitol (often found in chewing gum, processed foods, desserts, and liquid medications) can trigger stomach pain, bloating, gas, and diarrhea. ^[9] Liauw S, Saibil F. Sorbitol. Can Fam Physician. 2019;65(8):557-558. , ^[10] Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019;10(Suppl1):S31-S48.
• Highly seasoned or spicy meals can irritate the stomach lining and cause discomfort. ^[11] Nagireddi T, Reddy V, Pentapati SSK, desu SS, Aravindakshan R, Gupta A. Spice Intake Among Chronic Gastritis Patients and Its Relationship With Blood Lipid Levels in South India. Cureus. 2022;14(12):e33112.
• Acidic foods like tomatoes, citrus fruits, and vinegar can further irritate stomach lining and make you feel worse.

Sample Meal Plan Ideas for an Upset Stomach

When you’re sick, it’s important to make your nutrition as easy and simple as possible. The focus should be on hydration and easy to digest foods for healing. To make meals as easy as possible, use canned, frozen, and shelf-stable foods as much as possible.

Below are examples of meals that are gentle and practical:

Day 1: Very Sensitive Stomach; Difficult to Eat

It’s important not to force yourself to eat if your stomach is inflamed or you are actively vomiting. Focus on hydration instead and nourishing yourself as you can, trying solid food every few hours and sipping on clear liquids throughout the day.

• Breakfast: Plain quick cooking oatmeal with mashed banana stirred in or served on the side
• Snack: Applesauce or half a peeled, soft pear (canned fruits are the perfect texture)
• Lunch: White rice with steamed carrots (frozen or canned carrots are easy options) and canned or boxed broth
• Snack: Dry, lightly toasted white bread or plain crackers (ex: Ritz, Saltines, oyster crackers) 
• Dinner: Mashed potatoes (boxed or premade with little to no butter work well) with a baked, unseasoned chicken breast (no skin/spices added)
• Drinks: Water, herbal tea, electrolyte replacement packet or sports drink

Day 2+: Mild Symptoms that are Improving

Once the initial bout of sickness has passed, you need to work on building up your strength. Choose bland foods (and opt for dry textures like dry toast or crackers if you are nauseous) that have protein and carbohydrates to aid your recovery. Keep portions small at this point - you likely don’t have your regular appetite back and it may take a few days to build up to your normal eating patterns and portions.

• Breakfast: Cream of rice cereal made with water or low fat dairy, sweetened with a little honey (if tolerated)
• Snack: Banana or plain Greek yogurt
• Lunch: Plain turkey sandwich on white bread (no condiments or toppings) and peeled cucumber slices
• Snack: Soft-boiled or hard boiled egg and a slice of dry white toast
• Dinner: Baked white fish with plain white rice and steamed zucchini
• Drinks: Peppermint tea, water with a pinch of salt/sugar or a hydration packet mixed in, ginger ale

Try to practice eating slowly at each meal and snack so you don’t accidentally eat more than your stomach can handle. If you can, try to wait 2-3 hours between meals to make sure eating isn’t make you more nauseous. If you notice a certain food or drink doesn’t sit well, return to crackers and clear liquids as your body heals.

Tips for Eating with a Sensitive Stomach

• Stick to soft, low-fat, low-fiber foods until your appetite has returned and you are fully over the stomach bug
• Avoid raw vegetables, nuts, and seeds until fully recovered as these are fiber powerhouses that could make your symptoms worse
• Stay upright after meals to prevent acid reflux; try not to slump or lay on the couch or go to sleep within an hour of eating
• Reintroduce foods from your regular diet gradually over a period of 2-3 days
• Hydrate consistently but slowly with a variety of clear liquids. Small, frequent sips are better for you than drinking 8 ounces in 15 minutes! 

When to See a Doctor

• If your symptoms last longer than 48-72 hours
• If you notice signs of dehydration like dry mouth, low urine output, dark urine, weakness, headache, and fatigue ^[12] Shaheen NA, Alqahtani AA, Assiri H, Alkhodair R, Hussein MA. Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics. BMC Public Health. 2018;18:1346.
• If you begin to experience severe abdominal pain, vomiting, or notice blood in your stool
• If you have diarrhea lasting beyond 2-3 days ^[13] Stuempfig ND, Tobin EH, Seroy J. Viral Gastroenteritis. StatPearls. 2025.
• If you have a high fever - classified as over 102.2 degrees F (39 degrees C) ^[13] Stuempfig ND, Tobin EH, Seroy J. Viral Gastroenteritis. StatPearls. 2025.

Conclusion

Having the stomach bug is typically a sudden, short lived event that is unpleasant and painful - and feeding yourself during it shouldn’t be! It’s important to remember that what you eat matters when your stomach is unsettled. You should try and focus on easily digestible foods in bland textures and neutral tastes, so you don’t trigger reflux or discomfort.

It’s equally important to make sure that you continue to feed yourself and not avoid food and drink for the duration of the illness. Hydration is an important part of the recovery process, as is replenishing electrolytes and macronutrients like carbohydrates that your body loses while sick.

A simple and ideal meal is the classic “sick” meal many people think of - chicken noodle soup with saltines and ginger ale. The broth and salted crackers both provide sodium while the chicken and noodles are bland and easily digestible. Ginger is an antioxidant and also has anti-inflammatory properties, and it may help lessen nausea. ^[4] Bodagh MN, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2018;7(1):96-108.

If you find that you get the stomach bug repeatedly or that your symptoms linger, contact your doctor so they can rule out anything more serious and see if there is something else at the root that is potentially causing your illness and discomfort.