Review by an Expert Brittany Werner is a dedicated registered dietitian nutritionist who also runs Working Against Gravity as the Director of Coaching.
When your stomach is upset, you might not know what to eat because you’re afraid it will make things worse. When you have an upset stomach, there are foods you should avoid. But there are also foods that can help settle your stomach when it’s not feeling well. This can include foods like plain crackers and broth-based soups, as well as the foods that are usually suggested in the BRAT diet, which stands for bananas, rice, applesauce, and toast.
If you ever get an upset stomach, here are some of the best foods to eat and some of the most common reasons why people get them.
An upset stomach is never fun. The abdominal pain, nausea, and diarrhea can put a real damper on your day. When your stomach is upset, it can be hard to know what to eat that won’t make you feel worse. Many people stick to the BRAT diet (bananas, rice, applesauce, and toast) or bland foods like crackers. But is salmon a good option when you have an upset stomach? Let’s take a closer look.
What Causes An Upset Stomach?
There are many potential causes of an upset stomach including
- Food poisoning
- Stomach virus or gastroenteritis
- Overeating
- Food intolerance or allergy
- Too much acidic foods
- Stress and anxiety
- Medications like antibiotics or NSAIDs
- Gastroparesis or slow stomach emptying
- Irritable bowel syndrome (IBS)
- Inflammatory bowel disease (IBD)
- Gallstones
- Ulcers
Many of these conditions cause similar symptoms like stomach pain nausea, vomiting diarrhea, bloating, and gas. So it can sometimes be hard to pinpoint the exact cause without seeing a doctor.
Good Foods For An Upset Stomach
When your stomach is upset, you’ll want to stick to bland, easy to digest foods that won’t irritate your GI tract. Some good options include:
- Bananas – High in potassium and easy on the stomach.
- White rice – The white variety is lower in fiber than brown rice.
- Applesauce – Provides nutrients and the pureed texture is gentle.
- Toast – The white bread absorbs excess stomach acid.
- Chicken – A lean protein that’s easily digested.
- Eggs – An easily digested source of protein. Try them boiled or poached.
- Oatmeal – The soluble fiber in oats can help relieve diarrhea.
- Broths – Provides hydration without upsetting the stomach.
You’ll want to avoid anything spicy, greasy, fried, raw, or high fiber when your stomach is upset. These foods take longer to digest and can further irritate the gastrointestinal tract.
Is Salmon Good For An Upset Stomach?
Salmon is an excellent source of lean protein that is relatively easy to digest. Here are some of the reasons why salmon can be a good option when you have an upset stomach:
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Packed with protein – Getting adequate protein is important when you’re sick to help maintain muscle mass and support immune function. A 3 ounce serving of salmon provides about 17 grams of protein.
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Rich source of omega-3s – Salmon is one of the best sources of anti-inflammatory omega-3 fatty acids like EPA and DHA. This can help reduce inflammation in the GI tract.
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Low fat – The fat in salmon is primarily heart-healthy monounsaturated and polyunsaturated fats. Lower fat options like grilled, broiled, or poached salmon are easiest to tolerate.
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Easy to digest – Salmon is a flaky white fish that is usually well tolerated by those with sensitive stomachs. It’s easier to break down than red meats.
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Nutrient dense – Salmon provides vitamins and minerals like B12, selenium, and potassium – important nutrients you need when sick.
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Can be part of the BRAT diet – Salmon works well in combination with bananas, rice, applesauce, and toast when your stomach is upset.
So in most cases, salmon is a smart choice if you have an upset stomach. It provides protein, healthy fats, and nutrients without too much fat, fiber, or spices that can further irritate the stomach.
Here are some tips for preparing salmon when your stomach is upset:
- Opt for wild-caught salmon which is lower in contaminants
- Grill, bake, broil, or poach the salmon to reduce fat content
- Avoid heavily spiced or fried preparations
- Make sure the salmon is fully cooked through to kill any bacteria
- Pair with white rice or bland vegetables like carrots or zucchini
- Add some lemon juice and dill to add flavor without spices
Foods To Avoid With An Upset Stomach
While salmon is generally fine, there are many foods you’ll want to avoid when your stomach is upset. These include:
- Spicy, heavily seasoned, or fried foods
- High fat meats like bacon, sausage, ribs
- Greasy, rich foods like pizza, burgers, or fried chicken
- Raw veggies and fruits, especially with skins and seeds
- High fiber whole grains like whole wheat bread, beans, bran cereal
- Dairy products like milk, soft cheese, and yogurt
- Caffeine, alcohol, carbonated drinks
- Sugary foods and desserts, especially high fat ones
- Anything you know you don’t digest well
These foods tend to stimulate stomach acid production, linger in the stomach longer, and irritate the inflamed digestive tract. Simple preparations of grilled fish, eggs, toast, rice, bananas, and applesauce are your best bets.
When To See A Doctor
In most cases, an upset stomach will resolve on its own in a day or two. But be sure to consult your doctor if you experience:
- Severe pain, vomiting, or diarrhea lasting more than 2 days
- Fever over 101 F (38 C)
- Signs of dehydration like dizziness, excessive thirst, dark urine
- Inability to keep down any foods or liquids
- Blood or pus in the stool
- Chronic diarrhea lasting more than 3 days
- Severe abdominal pain or tenderness
- Weight loss from loss of appetite
These can be signs of a more serious condition requiring medical treatment. It’s always better to be safe and get checked out, especially if symptoms persist.
The Bottom Line
Salmon can be a healthy and safe choice when dealing with an upset stomach. It provides nutrients like protein, omega-3s, and B vitamins without containing fat, fiber, or spices that can further irritate your GI system. Make sure to opt for lower fat cooking methods and avoid heavily spiced sauces. Pair salmon with gentle foods like rice, applesauce and toast from the BRAT diet. Listen to your body and avoid salmon if it seems to make your symptoms worse. With a sensitive stomach, bland and simple is best. Choose salmon for an easy-to-digest mini meal that provides important nutrients when you’re feeling under the weather.
White Toast or Bread
Also, the “T” in the BRAT diet should be “white toast,” even though it technically just stands for toast. This choice can help with an upset stomach “because it soaks up acid that might be making your stomach hurt,” says Dr. Lee.
When you eat something bland, it’s easy for your stomach to digest and soak up the acid. This makes the stomach feel better. Lee.
Megan Hilbert, a registered dietitian nutritionist from Madison, Wisconsin, runs Dishing Nutrition and works with Top Nutrition Coaching. She says that while the foods on the BRAT diet are “great to eat when you have an upset stomach,” you don’t have to stick to these foods only. Hilbert says that even if your stomach isn’t feeling well, it’s still a good idea to eat a variety of healthy foods.
Broth-based soups, like chicken noodle or vegetable soup, can help you get the nutrients you need. Hilbert says they can be especially helpful for people who are sick or vomiting because they can help restore fluid and electrolyte balance that can be lost. ”.
Plain crackers, or soda crackers, are another food for an upset stomach that both Hilbert and Dr. Lee recommend. In fact, one study found that almost 90% of obstetricians and gynecologists told pregnant women who were feeling moderately sick in the morning to snack on soda crackers.
Plain crackers are a pretty bland food, like white bread and toast. They can also help your stomach absorb acid. When you eat something that makes your stomach upset, stomach acid may come into contact with the protective lining of your digestive system and break it down, which can be painful. Counteracting that acid with certain foods can help provide relief.
Hilbert says, “Protein from eggs, chicken, turkey, and other lean meats builds our immune systems and the lining of our guts, which can help ease our unpleasant digestive symptoms.” She says that when you’re sick, you should eat “lightly seasoned turkey, fish, or chicken” and “boiled or poached eggs.”
In fact, these kinds of proteins are part of the bland diet, which can help with a number of digestive problems, from ulcers to vomiting. The bland diet says that the meats you eat should be lean and tender, and they should be steamed, baked, or grilled without any extra fat.
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What Causes An Upset Stomach?
According to Dr. Lee says, “an ‘upset stomach’ can mean different things to different people,” so it’s important to find out where someone is feeling pain to be sure it’s not their stomach. Being in the right place is very important because your stomach is in the upper left quadrant of your abdomen, says Dr. Lee.
“If someone is in pain in another area, that could mean that their pain is actually coming from a different part of their body,” says Dr. Lee. In this case, it might not be an upset stomach but “gallstone disease, pancreatitis, small bowel disorders like celiac, or even [an issue of the colon, like colitis or colon disorders,” says Dr. Lee.
But if the discomfort is truly coming from the stomach region, Dr. Lee notes that common causes of an upset stomach include:
- Indigestion
- Overeating
- Illness, such as viral or bacterial gastroenteritis (i. e. , the stomach flu).
- Food poisoning
- Trapped gas
- Constipation
- Food allergies or sensitivities
- Some conditions, like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gastroparesis (a problem with moving food from the stomach to the small intestine), can make it hard to eat.
Here’s The Real Best Way To Cure An Upset Stomach | TIME
FAQ
Does salmon help stomach?
Can you eat fish on an upset stomach?
What foods help settle an upset stomach?
What fish is easiest on the stomach?
Is salmon good for weight loss?
Beyond fat, salmon is also rich in protein, says Jenny Shea Rawn, M.P.H., RD, author of Coastal Kitchen. A 3-ounce portion of salmon provides around 22 grams of protein. Research in the Journal of Obesity & Metabolic Syndrome in 2020 notes that high-protein diets (which salmon can be a part of) may support weight loss, as well as prevent obesity.
Is eating salmon beneficial?
Salmon is beneficial for health and is part of a healthy and balanced diet. Salmon has vitamin D, healthy fats, calcium, selenium, iodine, iron, phosphorus, magnesium, and protein.
What can I eat if I have an upset stomach?
Depending on the cause, some foods, such as ginger, bananas, or applesauce, may help relieve an upset stomach. Most people will benefit from drinking plenty of fluids, and broths can provide both fluid and nutrients. Short-term, or acute, causes of an upset stomach include food poisoning and viral gastroenteritis.
Should you eat a snack if you have an upset stomach?
Eating is often the last thing you feel like doing when you have an upset stomach, but it might be what you need. Reaching for the right snack could help ease your discomfort. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.