Whether you’ve got a stomach bug, a condition like irritable bowel syndrome (IBS), or just drank too many margs last night, your first instinct is probably to load up on saltine crackers and ginger ale (Anyone else? After all, no one wants to eat the wrong thing and make an already angry stomach... angrier. It’s best to avoid anything high in fiber or fat and to stick with simple carbohydrates and lean protein sources that the body can break down easily.” Since stomach issues can signal more serious underlying health problems, seek medical attention ASAP if an upset stomach lasts longer than three days or so, says Goldberg.
In the meantime, she says these gut-friendly foods can ease queasiness and reduce emergency bathroom sprints. Low in fiber and high in simple carbohydrates, white rice is easy to digest—a major plus when your stomach is on the fritz, says Goldberg. It’s especially settling if you're nauseous.
Eat up: Goldberg recommends pairing white rice with a simple, easy-to-absorb protein, like grilled chicken. If that feels too heavy, cook your rice in bone broth for added protein and flavor, or add collagen powder. With their soft and comforting texture, bananas are easy to absorb and digest.
Plus, their soluble fiber helps, well, thicken things up if you’re suffering from diarrhea, says Goldberg. Just avoid them if you’re feeling nauseous; the smell might make you feel worse if you’re not typically a banana fan. Eat up: Goldberg recommends slowly noshing on frozen bananas, since the cooling effect soothes your stomach.
Once you’re feeling a little better, try DIY “nice cream” with frozen banana, dates, and a dash of cinnamon. As much as you might love sipping on ginger ale when you’re feeling under the weather, kombucha is a better-for-you option with less sugar, says Goldberg. Many kombuchas taste similar to ginger ale and contain probiotics, which can support a healthy gut microbiome and help reduce inflammation.
Drink up: Kombucha often comes in funky flavors, so pick one you’re most likely to sip. Goldberg’s favorite flavor: Health Ade's Ginger Lemon, which gives you the zing of your typical ginger ale. If you don't have dairy issues, Greek yogurt can actually be super soothing for your stomach.
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