What to Eat on an Upset Stomach
Maybe it was a raucous night out with too much to drink or an oddly tasting (now you know why) meat dish at a new restaurant. Perhaps you succumbed to the latest stomach bug – care of your jamhanded preschooler. Or maybe you’re making your way through several weeks of intense morning sickness (nature’s rather cruel joke, isn’t it?). Whatever the case, you’ve been bent over the porcelain throne for the better part of the last few hours – or stuck sitting on it. Alternatively, you’re in agony and wish to any and all forms of Providence that you could simply throw up already to get some relief. When the worst of the drama is over or you realize it’s probably not going to hit a crescendo, so to speak, you realize you feel weak and maybe a little shaky. It’s a sensation, you imagine, akin to having your insides cleaned out with a turbo suction engine. Nothing is left, and it’s starting to feel funky. Especially if it’s been a longer haul than the hours since last night’s questionable dinner, you know you need to eat or at least drink. But what exactly?
I’d venture to say most of us grew up with CW’s rule of thumb. Generally, that meant something like 7Up, saltines, rice, or dry toast. Having gone Primal, however, the massive sugar spike plan doesn’t sound very soothing. (To be honest, there’s something about even writing this list that induces a stomach ache.) That said, you’re not exactly in the mood to chow down on a turkey leg or assemble a raw vegetable salad. Where exactly does that leave us Primal types when down for the count? I’m sure others will offer their own tried and true ideas, but let me offer a few suggestions for what to eat when nausea has taken over your day and is taunting your best laid Primal plans.
A big, fat nothing for the acute phase
This goes without saying perhaps, but our mothers were right on this point. Don’t bother eating if you’re in the throes of losing your lunch – from either end. Wait until things calm themselves. Your body needs the rest. If even a sip of water unleashes another bout, you’re probably doing more harm than good. (The exception here is a case of extended illness, which puts you at risk for dehydration. If you can’t keep a small amount of water down after a full 24-hour period, it might be time to at least call the doctor. It’s definitely the case if you’re taking care of a sick seedling.)
Once the worst is over…. (Keep in mind that you might not be 100% “done” in the bathroom at this point, but the reactions aren’t instantaneous anymore. In other words, fluids and food are retained long enough for your body to garner some nutrients and hydration benefit.
First fluid
This one’s easy of course. Water (preferably filtered). Small sips just like Mom suggested.
Subsequent fluids and first foods…
If the coast is generally clear and you’re keeping a tablespoon of regular water down, try moving on to a few more therapeutic, restorative options.
Simple carbonated water (if you’re feeling gassy)
If you’re feeling like you have a lot of air in your stomach (sometimes the case after vomiting illnesses), try a bit at a time. Actual mineral water might be a bit harder on a sensitive stomach than merely carbonated water, but it can begin to replenish your body if you can handle it.
Ginger tea or powdered ginger in water
Pregnant women hear this recommendation for morning sickness, but it works for other brands of nausea as well. While a ginger containing tea might taste better, using the actual ground powder or steeped shavings will likely be more effective. If a hot liquid sounds unpalatable to you, add some ginger to a room temperature glass of regular or carbonated water. (Consider it a much better option than ginger ale soda which generally contains no or next to no actual ginger and will shoot your glucose levels through the roof.)
Water with bitters
Yes, good old bitters. There’s more to them than your father’s traditional cocktail. Certain cultures (including many countries in Europe) use them medicinally to aid digestion and soothe a sour stomach. I’d recommend them if you’re feeling a bit rough from a too heavy/too large meal.
Bone broth
When you’re ready to graduate from water (a milestone that has you singing praises), consider holding off on solids if you have a stock of – well – stock in your freezer or refrigerator. I’m not talking about the sodium and preservative filled canned soups. We always keep a few containers of homemade broth on hand for cooking and the occasional under the weather days. It can help rehydrate you while giving your body a manageable boost of lost minerals and protein. Once you’re ready to try solids, add some shredded meat and a few cooked veggies to make a more hearty soup.
Probiotics
Your digestive system has been put through the wringer. If it’s an illness or food poisoning that has gotten the better of you, your beneficial bacteria could likely use some reinforcements. If you like yogurt and feel you’re up for it, try it. (Just avoid the sugar laden varieties.) If you’re a kombucha fan, you might enjoy the double benefit of carbonation and probiotic. Not everyone enjoys the taste, however, even on their best days. If you’re not a fan, don’t try to force it down when you’re already nauseous. Go with what sounds good to you at the time.
When you’re ready to take the plunge into solid foods again, soft or cooked foods are generally easier on the stomach.
Soft fruits and veggies
Avocado, maybe flavored with a pinch of sea salt, can give you a wallop of healthy fats and other nutrients, but there’s no reason to steer away from other veggies and fruits. After a full day’s worth of shouting groceries, you’ve probably depleted your glycogen stores. Although I wouldn’t suggest anyone hurl themselves over a fructose cliff, there’s little reason to avoid them entirely. If it’s what your body wants to eat, heed its wisdom. Intuitive eating, after all, has its place.
Soft meats and eggs
At some point you’re ready for some real, stick-to-your-bones kind of food to feed your now growling empty stomach. This is the kind of fare that will really get you moving and feeling like yourself again when you’re ready for it. You’ll lose the last of that awful shakiness and enjoy a steady stream of Primal energy. Nonetheless, when you’re trying to get past lingering nausea, the last thing you want to do is gnaw and chew yourself to fatigue. Scrambled eggs or soft, mild tasting fish (like tilapia) are favorites of mine, but moist poultry or tender cuts of meat can do the trick as well. Eat and rejoice your return to the land of the living.
Thanks for reading today, everyone. Be sure to add your own advice and suggestions for what to eat on an upset stomach. Happy Groundhog Day!
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Posted By: Mark Sisson
Coconut Water! It taste delicious and is natures’s healing water. Sweet and salty at the same time. When I was growing up in El Salvador we had coconut water every time our stomachs were sick. We also suck on a lemon or lime, such a good and gentle way to heal. Try it!
I agree with Nicky about the coconut water. Great stuff for rehydration after a bout with any stomach distress. I keep some around for just that purpose. Also, When you’re ready for bone broth, simmer it with some coconut milk (I use an equal amount, but if you’re sick, maybe a bit less) and some fresh ginger for about 10 minutes. Along with the ginger to soothe the gut and the nutrients in the bone broth, it will give you some good fats which don’t upset the stomach and will provide some antibiotic,antiviral ammo to speed recovery.
I like your suggestions about tweaking the bone broth. Sounds tasty and effective.
With morning sickness, which is caused by being too hungry and having too much stomach acid, most of these things — especially fasting — would make it way worse. I struggled for awhile with this, because I discovered last pregnancy that the only things that helped were DRY foods — like crackers and toast. They helped absorb the gurgles. And I had to eat them the second I started to feel sick or I couldn’t even stomach those.
Almost no primal food is really DRY like I wanted, and anything wet or moist was revolting (except straight broth — that was okay). Finally I went for nuts. Just a few when I first got up, and that settled things down enough to eat something else.
I’d love to hear more tips for dry foods, though … primal food is usually moist and fresh which was just what I didn’t want when I was feeling sick.
There is also a form of morning sickness that originates in the center of the brain that’s affected in motion sickness. This type doesn’t respond well to any intervention and often results in hospitalization. I can’t remember the name of it right now – but I had it with my third child and BOY did I eat my words from the previous pregnancies about ~piffle~ to morning sickness.
LOL “Words” were about all I could eat until the 8th month. I was dizzy like drunk dizzy the whole time, too. I actually weighed less after delivery than I had before getting pregnant – and I wasn’t over weight to begin with. The only way I could keep my nutrition high enough to support the pregnancy was with special liquid supplements and tiny bits of food all day long – and lots of lying down.
Anyway….onto happier info….snacking on nuts worked for me, too. In the PB cookbook there is a recipe for nut crackers. I haven’t made it yet – and the crackers in the photo don’t look very dry – but maybe they would work. Have you tried nut crackers?
Sheila, I know what that is like! I am about 8 weeks along with number 2 at the moment and have gone completely un-primal because of the MS. I can still eat nuts but meat (except for prosciutto), eggs etc all make me feel horrible. I am also craving sweet and fatty things like mad (guessing it is another girl – last time I developed a crazy sweet tooth) I just hope this time it eases up. Last pregnancy I ended up 13kgs lighter after delivery than when I fell pregnant! (I could definitely afford to lose it though)
I’ve always had a cast iron upper GI tract – other than alcohol induced of course!
I always suffered with the lower tract (diagnosed Coeliac now) and always found the best solution was a really hot/spicy chilli – it would flush (sorry) the problem out in swift order.
I just wanted to make an addition to your latest post (http://www.marksdailyapple.com/what-to-eat-on-an-upset-stomach/#more-26617) that I learned from an herbalist that came back from Asia.
Any diarrhea you take white rice and boil (low – medium) it for about 30-45 mins until it creates a cloudy liquid from the starch. Strain out the rice and drink the water. I did this for my wife and her symptoms cleared up immediately.
Cinnamon sticks boiled in water for 15-30mins and drink it will also help with an upset stomach.
I had acute gastroenteritis in December. I thought I was never going to be the same again. I was dehydrated so I slowly rehydrated with tepid water made up with a squeeze of lemon, sprinkle of sea salt and dash of maple syrup. It made me feel SO much better. I moved onto rooibos tea, which isn’t as astringent as black or green tea. When I was ready to eat I had small amounts of white rice cooked in bone broth, moved onto boiled eggs and then plain apple sauce with ground almonds. Some CW in there I guess. It worked for me anyway.
I’m just coming out of an infection that caused me to dehydrate in two days, causing acute kidney failure (pre-renal) and a day in the hospital.
Feeling better now, I would say anything goes as long as you can drink a moderate amount of liquid not to dehydrate. I might try that ginger tea. The point is, don’t try to follow any kind of hints from others that don’t feel good for you (like hydratation solutions that make you wanna puke), just think about liquids that you enjoy and see which one sounds right, and go for it.
And don’t wait more than you should to see the doctor!
The hot peppermint tea is great, as is fennel tea.
Heathers tummy teas are the best.
Immodium is your friend, and 1/2 a unisom tablet combined with vitamin B-6 helps alot with nausea.
Ii had problems for ears until I discovered it was caused by real butter and or olive oil. Margarine is fine, but real butter in any amount makes me deathly ill.
I eat lettuce like I’m a rabbit when I get sick (for me it’s normally an extended period without sleep, like 48+ hours). My favourites are arugula and spinach, followed closely by cabbage and red/green leaf lettuce. It’s just enough to get something in my stomach to help it start settling without overloading it. I eat lettuce slowly and consistently for a few hours and then move up to turkey/chicken breast, which helps move the process along. Mint and ginger teas are a staple. Real, unsweetened ginger beer/ale from the little Caribbean corner store is the last ditch effort to get something in my stomach. I find that, in general, liquids without solids doesn’t help me. I need something real for my gut to churn up. Luckily, I rarely get gut-sick anymore since going Primal – I used to get sick about once a month for no apparent reason.
Great post – thanks for the info. I do have one question. What can I use as a throat drop? I work at a hospital, and sometimes catch colds. Currently I use Halls menthol drops when my throat gets that dry tickle. Is there anything that would be better for me?
My doctor thinks that I might have IBS. Still have doubts about having it. All my blood work came back negative but did have slightly low iron level. x ray/ultrasound/ upper endoscopy all negative. Getting on and off pain just below sternum-some swelling. Bloating/weight gain. Doctors wants me to increase fiber including grain/veg/fruit. Any suggestions would be appreciated be going on for three months. Doctors seems to know as much as I do. Frustated.
Mike, am having similar symptoms and the doctor has no idea why. Did your symptoms resolve?