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Foods to Ease an Upset Stomach

07 Apr 2018

We have all experienced an upset stomach at some stage, which gets even worse with other manifested symptoms like queasiness, gas, bloating, nausea, heartburn, abdominal pain, diarrhoea and overall discomfort.

Owing to our current lifestyles, these stomach aches can be due to various reasons like acidity, indigestion, stress, constipation, food intolerance and such. All that you want at this point is to feel better as early as possible to carry on with your day-to-day task. The last thing you would want to do is eat something that makes it worse. Also, it is recommended to keep your diet simple, during these periods.

However, certain foods exist right in your kitchen, which is proven to be a quick and a healthy cure for all your stomach ailments.  These foods give you the right nutrients to soothe your stomach pain. (If your upset stomach is accompanied by a fever, prolonged diarrhoea or other persistent symptoms, see your doctor to rule out a more serious illness)

Try Consuming:

  1. Bananas: They are the easiest to digest, and also are a good source of potassium; which is an important mineral that you lose if you have diarrhoea or have been vomiting.

  2. Curd/ Yogurt: Probiotic, thus helping to restore the balance of an uneasy stomach. It contains good bacteria that will help to maintain gut integrity.

  3. Rice and Potatoes: Having starchy foods like rice, potatoes and oats can ease the symptoms of stomach pain. It helps in adding bulk to your stool. It coats the lining of the stomach, eases digestion and has an overall calming effect.

  4. Cumin Seeds: They inhibit smooth muscle contractions, thereby helping in calming the stomach.

  5. Turmeric: Due to its antibacterial and anti-inflammatory properties turmeric can be used to ease up an upset stomach.

  6. Ginger: An ancient remedy that helps in preventing nausea. It is anti-fungal, anti-bacterial, and anti-inflammatory. Also helps in the production of "bile," a fluid which helps with the digestive aid.

  7. Coconut Water: Drinking loads of water are also found to help treat an upset stomach as it is very important to stay hydrated and also relieves bloating. Coconut water contains natural sugar to provide calories as well as electrolytes, such as potassium. It also contains vitamin C. Also, you can squeeze a lemon in warm water to flush out your system and aid digestion.

  8. Chamomile: May Reduce Vomiting and Soothe Intestinal Discomfort. Chamomile, a herbal plant with small white flowers, is a traditional remedy for upset stomachs. Chamomile can be dried and brewed into a tea or taken by mouth as a supplement. Historically, chamomile has been used for a variety of intestinal troubles, including gas, indigestion, diarrhoea, nausea and vomiting.

  9. Peppermint: May Relieve Symptoms of Irritable Bowel Syndrome. For some people, an upset stomach is caused by irritable bowel syndrome or IBS. IBS is a chronic gut disorder that can cause stomach pain, bloating, constipation and diarrhoea. Taking peppermint oil capsules daily for at least two weeks can significantly reduce stomach pain, gas and diarrhoea in adults with IBS. Researchers believe that peppermint oil works by relaxing muscles in the digestive tract, reducing the severity of intestinal spasms that can cause pain and diarrhoea.

  10. Flaxseed: Flaxseed, also known as linseed, is a small, fibrous seed that can help regulate bowel movements and relieve constipation and abdominal pain. Flaxseed, consumed either as ground flaxseed meal or flaxseed oil, has been shown to relieve uncomfortable symptoms of constipation.

  11. Papaya: Papaya contains papain, a powerful enzyme that breaks down proteins in the food you eat, making them easier to digest and absorb. There has not been a lot of research on the benefits of papain, but at least one study found that regularly taking papaya concentrate reduced constipation and bloating in adults.



1. Curd Rice recipe:


  • White rice- 20 g
  • Yoghurt whisked   -  1 cup
  • Cucumber finely chopped - 2 tbsp
  • Carrot finely chopped - 1 tbsp
  • Salt as per taste
  • Mustard seeds ½2 tsp
  • Asafoetida - a pinch
  • Curry leaves   -  5
  • Ginger chopped - ½2 tsp
  • Oil ½2 tsp


 Step 1   Wash and soak the rice in about 2 cups of water for 15 minutes.

 Step 2   Add rice and 1 cup of water and bring it to a boil, lower the heat and cover the vessel adjust the quantity of water so that the rice is well cooked.

 Step 3   Cook for 18-20 mins until the rice is soft.

 Step 4   Heat the oil in a pan and add mustard seeds.

 Step 5   When seeds splutter add asafetida, curry leaves, and ginger and saute for 5 secs.

 Step 6   Add cooked rice to the mixture.

 Step 7   Add salt and mix.

 Step 8   Add yoghurt and mix well. Keep it in the refrigerator and serve it chilled.




2. Oats banana smoothie recipe:


  • Oats - 1 tbsp 
  • Milk -100ml
  • Banana -1 small 
  • Cinnamon powder -a pinch


 Step 1   Peel the skin of the banana, and cut it into small pieces.

 Step 2   Blend oats, and bananas with the milk into an appropriate consistency.

 Step 3   Add a pinch of cinnamon powder on top, serve chilled


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