10+ Recipes for Sick Stomach: Soothing Meals to Help You Feel Better

Having a sick stomach can be uncomfortable, but the right food can help soothe your symptoms. Focusing on gentle, easy-to-digest meals is key to recovery. You want recipes that are comforting and provide the nutrients your body needs while you heal.

Simple ingredients and straightforward preparations make cooking during this time manageable. Finding meals that are both nourishing and appealing can help you feel a bit better and regain your energy.

Ginger Tea

Ginger tea is a great choice when dealing with a sick stomach. Its natural properties can help soothe discomfort and improve digestion. Making ginger tea is simple and quick.

To start, peel and slice some fresh ginger. You can use about one to two inches of ginger root, depending on how strong you like your tea.

Boil about two cups of water (about 100°C or 212°F). Once the water is boiling, add the ginger slices. Let it simmer for about 10 to 15 minutes. The longer it simmers, the stronger the flavor.

After simmering, strain the tea to remove the ginger pieces. You can add honey or lemon for extra flavor if you like.

Enjoy your warm cup of ginger tea, and feel the soothing effects on your stomach!

Ingredients:

• Fresh ginger root (1-2 inches)
• 2 cups water
• Honey or lemon (optional)

Cooking Instructions:

1. Peel and slice the ginger.
2. Boil 2 cups of water.
3. Add ginger slices to boiling water.
4. Simmer for 10-15 minutes.
5. Strain the tea.
6. Add honey or lemon if desired.
7. Serve warm.

2) Banana Smoothie

A banana smoothie can be a great choice for soothing an upset stomach. Bananas are gentle on your digestive system and can help regulate bowel function. This means they can be helpful whether you’re dealing with constipation or diarrhea.

To make a banana smoothie, you’ll need just a few simple ingredients. It’s quick to prepare and packed with nutrients.

Ingredients

• 1 ripe banana
• 1 cup almond milk (or any milk of your choice)
• 1 tablespoon honey (optional)
• Ice cubes (optional)

Cooking Instructions

1. Peel the banana and break it into pieces.
2. Place the banana pieces in a blender.
3. Add the almond milk and honey if using.
4. If you like it cold, add a few ice cubes.
5. Blend on high until smooth, about 30 seconds.
6. Pour into a glass and enjoy!

This creamy smoothie not only tastes good but can also help calm your stomach.

3) Plain Rice

Plain rice is a great option when your stomach feels upset. It is soft, bland, and easy to digest. This makes it gentle on your stomach while providing some energy.

To make plain rice, use white or brown rice. You can cook it with a little salt and water. This simple dish is comforting and can settle your digestive system.

You can enjoy it on its own or mix in some broth for extra flavor. If you’re feeling better, adding a bit of ginger can help with nausea.

Ingredients:

• 1 cup rice
• 2 cups water
• A pinch of salt

Cooking Instructions:

1. Rinse the rice under cold water until the water is clear.
2. In a pot, combine the rinsed rice, water, and salt.
3. Bring it to a boil over high heat (about 212°F or 100°C).
4. Once boiling, reduce the heat to low and cover the pot.
5. Let it simmer for 15-20 minutes until the rice is tender and the water is absorbed.
6. Fluff it with a fork and serve warm.

4) Bone Broth

Bone broth is a comforting choice when your stomach feels uneasy. It’s easy to digest and packed with nutrients. You can sip it on its own or use it as a base for soups.

To make bone broth, combine animal bones, such as chicken or beef, with water and some simple vegetables like carrots and onions. This will create a nutrient-rich liquid that can help soothe your stomach.

Many people find that adding a bit of apple cider vinegar helps draw out minerals from the bones. Season with sea salt and bay leaves for extra flavor.

You can let your broth simmer in a slow cooker or on the stove for several hours. The longer it cooks, the richer the flavor will be.

Ingredients

• 2 pounds of bones (chicken or beef)
• 1 onion, chopped
• 2 carrots, chopped
• 2 tablespoons apple cider vinegar
• Sea salt to taste
• 3 bay leaves
• Water (enough to cover the bones)

Cooking Instructions

1. Place the bones in a large pot or slow cooker.
2. Add chopped onions and carrots.
3. Pour in apple cider vinegar and enough water to cover the bones by about 2 inches.
4. Add sea salt and bay leaves.
5. Bring to a boil, then reduce heat and simmer for 12-24 hours.
6. Strain the broth and store it in the fridge or freezer.

5) Mint Tea

Mint tea is a soothing drink that can help when your stomach is upset. The menthol in mint relaxes the stomach muscles and eases pain. If you’re feeling nauseous, sipping on this tea may settle your stomach.

To make mint tea, you can use fresh mint leaves or dried mint. Both options provide the same gentle relief. Enjoying a warm cup can be comforting and is an easy way to help yourself feel better.

Ingredients

• 1 cup of water
• 1-2 teaspoons of fresh mint leaves or 1 teaspoon of dried mint
• Honey (optional, to taste)

Cooking Instructions

1. Bring 1 cup of water to a boil (around 212°F or 100°C).
2. Remove the water from heat.
3. Add fresh or dried mint leaves.
4. Steep for 5-10 minutes, depending on your taste preference.
5. Strain and pour into a cup.
6. Add honey if desired, and enjoy your calming drink.

6) Applesauce

Applesauce is a gentle food that can help when your stomach is upset. It’s easy to digest and contains pectin, which can soothe your gut. This makes it a popular choice when you’re feeling unwell.

You can make it at home with just a few ingredients. Applesauce is also a great option for kids when they have a stomach ache. You can customize it by adding spices like cinnamon for extra flavor.

Making applesauce allows you to control what goes in, avoiding added sugars found in store-bought versions.

Ingredients

• 4 large apples (any variety)
• 1/2 cup (120 ml) water
• 1-2 teaspoons cinnamon (optional)

Cooking Instructions

1. Peel, core, and chop the apples into small pieces.
2. Place the apples and water in a pot over medium heat.
3. Cook for about 15-20 minutes until soft, stirring occasionally.
4. Mash the apples to your desired consistency.
5. Stir in cinnamon if using and serve warm or chilled.

7) Toast

Toast is a simple and comforting food that is easy on your stomach. It can be customized with many toppings to suit your taste and help soothe your discomfort.

You might enjoy buttering your toast and soaking it in warm milk. This classic milk toast is gentle on the stomach and can be a great option when you’re not feeling well. Adding a pinch of salt can also enhance its flavor.

If you’re looking for something nutritious, try spreading mashed avocado on your toast. It’s creamy and provides healthy fats that can aid in your recovery.

You can also try rice pudding on toast for a warm, comforting treat. It feels nice and soothing, making it a good choice when you’re feeling sick.

Ingredients

• Bread (white or whole wheat)
• Butter (optional)
• Milk (warm)
• Avocado (optional)
• Rice pudding (optional)

Cooking Instructions

1. Toast the bread until it’s golden brown.
2. If using, spread a layer of butter.
3. For milk toast, soak the toast in warm milk.
4. For avocado, mash it and spread it on top of the toast.
5. For rice pudding, spread it on the toast and enjoy.

8) Oatmeal

Oatmeal is a warm and soothing food that can be gentle on your stomach. It is easy to digest and can help settle upset stomachs. You can make it even better by adding some simple ingredients.

Try cooking your oatmeal with water or a light broth instead of milk to keep it easy on your stomach. You can also sprinkle in some cinnamon or ginger for extra flavor and comfort. Both spices can help ease stomach discomfort.

When making oatmeal, keep it simple. Just cook the oats as directed on the package. Stir until it’s creamy, and let it cool a bit before eating.

Ingredients

• 1 cup rolled oats
• 2 cups water (or broth)
• 1/2 teaspoon cinnamon (optional)
• 1/2 teaspoon ginger (optional)

Cooking Instructions

1. In a pot, bring water (or broth) to a boil.
2. Stir in the rolled oats.
3. Reduce heat and simmer for about 5 minutes, stirring occasionally.
4. Add cinnamon and ginger if desired.
5. Serve warm. Enjoy!

9) Chicken Noodle Soup

Chicken noodle soup is a classic recipe when you’re not feeling well. The warm broth is soothing, and it’s easy to digest. Plus, it’s packed with nutrients that your body needs.

To make this comforting soup, you’ll start by sautéing onions, garlic, celery, and carrots in olive oil. This creates a flavorful base. Then, add chicken breast and broth to the pot, letting it simmer until the chicken is cooked through.

Next, pull the chicken out, shred it, and return it to the pot. Add your noodles and let them cook until tender. Season with salt, pepper, and herbs like thyme or parsley for extra flavor.

This dish is not only comforting but can be made quickly, making it perfect for sick days.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 pound (450g) chicken breast
• 6 cups (1.4 liters) chicken broth
• 2 cups (200g) egg noodles
• Salt and pepper to taste
• Fresh thyme or parsley (optional)

Cooking Instructions:

1. Heat olive oil in a large pot over medium heat (350°F / 175°C).
2. Add onions, garlic, carrots, and celery. Sauté for about 5 minutes.
3. Add chicken and broth, bringing to a simmer.
4. Cook until chicken is fully cooked (about 15 minutes).
5. Remove chicken, shred it, and return it to the pot.
6. Add noodles and cook until tender (about 8-10 minutes).
7. Season with salt, pepper, and herbs before serving.

10) Herbal Tea

Herbal tea can gently ease an upset stomach. Many herbs have calming properties, making them great choices when you’re not feeling well.

Peppermint tea is refreshing and can help with digestion. You can also try chamomile tea, which is known for its soothing effects.

Another option is ginger tea, which may help reduce nausea and discomfort. Fennel tea can also aid digestion and ease gas.

You can enjoy these teas hot or cold, depending on your preference. Just remember to sip slowly to let your body adjust.

Ingredients

• 1 teaspoon of dried peppermint leaves
• 1 teaspoon of dried chamomile flowers
• 1 teaspoon of fresh ginger, sliced or grated
• 1 teaspoon of fennel seeds
• 2 cups of water

Cooking Instructions

1. Boil 2 cups of water in a saucepan.
2. Add your choice of herbs to the boiling water.
3. Reduce heat and let it simmer for 5-10 minutes.
4. Strain the tea into a cup and enjoy warm or chilled.