15+ Upset Stomach Recipes to Soothe Your Digestive Distress

15+ Upset Stomach Recipes to Soothe Your Digestive Distress

ByCook Maniac Team Reading Time: 10 minutes

An upset stomach can be uncomfortable and disrupt your day. When you’re feeling this way, certain foods can help soothe your stomach and provide relief. Finding the right recipes can make a significant difference in how you feel.

A table filled with ginger tea, rice, and bananas. A person curled up on the couch with a hot water bottle

In this article, you will discover a variety of recipes designed specifically for when your stomach isn’t at its best. These dishes focus on gentle, easy-to-digest ingredients that can help settle your stomach. You’ll feel more prepared to tackle your day with these comforting meal options.

1) Ginger Tea

A steaming cup of ginger tea surrounded by fresh ginger root, lemon slices, and a peppermint plant

Ginger tea is a soothing option when your stomach feels off. It has a warm flavor that can help settle an upset stomach.

To make ginger tea, you can use fresh ginger root. It’s simple to prepare and only takes a few ingredients.

Ingredients

  • 2-inch piece of fresh ginger root
  • 3 cups water
  • Honey (optional)
  • Lemon slices (optional)

Cooking Instructions

  1. Wash and peel the ginger root, then slice it thinly.
  2. In a saucepan, bring the water to a boil (212°F or 100°C).
  3. Add the sliced ginger to the boiling water.
  4. Cover and reduce to a simmer for 15-20 minutes.
  5. Strain the tea into a cup and add honey or lemon if desired.

2) Banana & Honey Smoothie

A glass filled with a yellow banana and honey smoothie, surrounded by scattered banana slices and a drizzle of honey on a wooden table

A banana and honey smoothie is a great choice for sensitive stomachs. Bananas are soft and easy to digest, making them perfect for your upset stomach. Honey adds natural sweetness and has soothing properties.

To make this smoothie, you will need just a few simple ingredients. This drink is not only tasty but also gentle on your digestive system.

Ingredients

  • 2 ripe bananas
  • 1 cup (240 ml) milk (dairy or non-dairy)
  • 1 tablespoon honey
  • 1/2 cup (120 g) yogurt (optional)

Cooking Instructions

  1. Peel the bananas and cut them into chunks.
  2. In a blender, combine bananas, milk, honey, and yogurt (if using).
  3. Blend until smooth.
  4. Pour into a glass and enjoy!

3) Chicken Noodle Soup

A steaming bowl of chicken noodle soup sits on a table next to a bottle of stomach-soothing herbal tea and a box of saltine crackers

Chicken noodle soup is a classic comfort food that many turn to for relief from an upset stomach. Its warm broth can soothe your tummy, while chicken provides protein and nutrients. Adding noodles makes it filling without being too heavy.

You can make chicken noodle soup from scratch, using simple ingredients. Fresh herbs and garlic can add flavor and help boost your immune system. This soup is not only tasty, but it can also offer some comfort when you’re not feeling well.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 carrots, sliced
  • 2 stalks celery, sliced
  • 2 cloves garlic, minced
  • 6 cups chicken broth
  • 2 cups cooked shredded chicken
  • 2 cups egg noodles
  • Salt and pepper to taste
  • Fresh herbs (like parsley or thyme, optional)

Cooking Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, carrots, and celery. Cook until softened.
  3. Stir in garlic and cook for 1 minute.
  4. Pour in chicken broth and bring to a boil.
  5. Add cooked chicken and noodles. Simmer until noodles are tender.
  6. Season with salt, pepper, and herbs. Serve warm.

4) Steamed White Rice

A bowl of steamed white rice surrounded by ginger, peppermint, and chamomile tea

Steamed white rice is a simple and gentle food for your stomach. It is easy to digest and can provide a comforting base for other dishes.

To make steamed white rice, you’ll need just a few ingredients. It’s perfect if you’re recovering from an upset stomach. The fluffy texture is soothing and satisfying.

Ingredients

  • 1 cup long-grain white rice
  • 2 cups water
  • 1/2 teaspoon salt (optional)

Cooking Instructions

  1. Rinse the rice under cold water to remove excess starch.
  2. In a medium saucepan, bring the water to a boil.
  3. Stir in the rice and salt if using.
  4. Lower the heat, cover, and simmer for about 18 minutes, or until the water is absorbed.
  5. Remove from heat and let it sit covered for 5 minutes before serving.

5) Herbed Baked Chicken

A platter of herbed baked chicken surrounded by ingredients like ginger, peppermint, and chamomile, with a glass of water on the side

Herbed baked chicken is a simple and tasty dish that is gentle on your stomach. It combines the flavors of fresh herbs, garlic, and lemon for a delightful meal.

To make it, you can start with chicken breasts or thighs. Season them with a mix of thyme, oregano, salt, and pepper. Add some minced garlic and drizzle with lemon juice for extra flavor.

Preheat your oven to 375°F (190°C). Bake the chicken for about 25 to 30 minutes, until it reaches an internal temperature of 165°F (74°C). This dish pairs well with steamed veggies or rice for a balanced meal.

Ingredients

  • 2 chicken breasts or thighs
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • Salt and pepper to taste

Cooking Instructions

  1. Preheat your oven to 375°F (190°C).
  2. Season chicken with thyme, oregano, salt, and pepper.
  3. Add minced garlic and lemon juice on top.
  4. Bake for 25-30 minutes until cooked through.

6) Applesauce

A bowl of applesauce next to a crumpled stomach remedy recipe, surrounded by scattered ingredients and a bottle of antacids

Applesauce is a gentle option for your stomach when you’re not feeling your best. It is easy to digest, making it a popular choice for upset stomachs.

To make applesauce, you just need a few simple ingredients. Cooking the apples softens them and brings out their natural sweetness. You can enjoy it plain or add some spices for extra flavor.

Ingredients

  • 2 pounds apples, peeled, quartered, and cored
  • 1 tablespoon water
  • 1 to 2 tablespoons brown sugar (optional)
  • ½ teaspoon ground cinnamon (optional)

Cooking Instructions

  1. Wash and prepare the apples by peeling and coring them.
  2. Cut the apples into quarters and place them in a pot.
  3. Add the water to the pot.
  4. Cook on medium heat until apples become soft (about 15-20 minutes).
  5. Mash the apples to your desired consistency.
  6. Stir in brown sugar and cinnamon if desired.

7) Oatmeal with Cinnamon

A bowl of oatmeal with cinnamon sits on a table, next to a bottle of antacid. A person grimaces in discomfort

Oatmeal with cinnamon is a soothing choice for an upset stomach. It is gentle on your digestive system and can be made quickly.

To prepare, start with old-fashioned oats. They are easier to digest compared to instant oats.

Cinnamon adds a warm flavor and may help reduce inflammation. You can make it even tastier by adding a bit of applesauce or fresh apple slices.

Ingredients

  • 1 cup old-fashioned oats
  • 2 cups water
  • 1/2 teaspoon ground cinnamon
  • Pinch of salt
  • 1/2 cup unsweetened applesauce (optional)

Cooking Instructions

  1. In a pot, bring the water to a boil.
  2. Add the oats, salt, and cinnamon.
  3. Reduce heat to medium and cook for about 5 minutes.
  4. Stir in applesauce if desired and cook for another 1-2 minutes.
  5. Serve warm and enjoy!

8) Plain Crackers

A stack of plain crackers next to a bowl of soothing soup on a kitchen counter

Plain crackers are a great option for an upset stomach. They are easy to digest and gentle on your system. Their bland flavor can help settle nausea without causing further irritation.

You can snack on them without worrying about strong tastes or smells. Plus, they can help fill you up when you’re feeling hungry.

Plain crackers also provide a source of carbohydrates, which your body needs for energy. Pair them with a little broth for extra comfort during tough times.

Ingredients

  • Plain crackers

Cooking Instructions

  1. Open the package of plain crackers.
  2. Serve a few crackers on a plate.
  3. Enjoy as a snack or with a warm broth.

9) Carrot Ginger Soup

A steaming bowl of carrot ginger soup surrounded by ginger root, carrots, and a bottle of digestive enzymes

Carrot ginger soup is a comforting dish that can help settle your stomach. The gentle sweetness of carrots combined with the zing of ginger makes this soup soothing and delicious. It’s easy to digest and can provide relief when you’re feeling unwell.

To make this soup, you’ll need fresh carrots, ginger, onion, and vegetable broth. You can add a dash of salt and pepper for extra flavor.

Ingredients

  • 4 medium carrots, peeled and chopped
  • 1 tablespoon fresh ginger, minced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • Salt and pepper to taste

Cooking Instructions

  1. In a pot, heat a little oil over medium heat.
  2. Add the onion and sauté until translucent.
  3. Stir in the ginger and carrots. Cook for a few minutes.
  4. Pour in the vegetable broth and bring to a boil.
  5. Reduce heat and simmer for about 20 minutes, until the carrots are tender.
  6. Blend the soup until smooth. Season with salt and pepper to taste. Serve warm.

10) Baked Sweet Potatoes

A pile of sweet potatoes surrounded by herbs and spices, with a few of them appearing slightly burnt, emitting a savory aroma

Baked sweet potatoes are easy to make and have a naturally sweet flavor. They are gentle on the stomach, making them a great choice for when you’re feeling unwell.

To prepare, start by preheating your oven to 400°F (200°C).

Wash the sweet potatoes well and poke a few holes in them with a fork. This helps them bake evenly and avoids bursting.

Place the sweet potatoes on a baking sheet and bake for 45 minutes to 1 hour, or until tender.

You can enjoy them plain or add a little cinnamon for extra flavor.

Ingredients

  • Sweet potatoes
  • Cinnamon (optional)

Cooking Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Wash the sweet potatoes.
  3. Poke holes in the sweet potatoes with a fork.
  4. Place on a baking sheet.
  5. Bake for 45 minutes to 1 hour, until tender.
  6. Optionally, sprinkle with cinnamon before serving.

11) Plain Mashed Potatoes

A bowl of plain mashed potatoes with a frowning face and a distressed stomach

Plain mashed potatoes are a gentle option for an upset stomach. They are easy to digest and can help settle your tummy. You can make them with just a few simple ingredients.

To prepare mashed potatoes, start with peeled and chopped potatoes. Boil them until they are tender.

Once they’re cooked, drain the water and mash them until smooth.

Add a little salt and keep it simple. If you want creaminess, you can include a small amount of milk or dairy-free milk.

These mashed potatoes can be comforting and tasty, making them a great choice when you’re not feeling well.

Ingredients

  • 2 large potatoes
  • 1/4 cup milk (or dairy-free milk)
  • Salt to taste

Cooking Instructions

  1. Peel and chop the potatoes.
  2. Boil in water until tender, about 15-20 minutes.
  3. Drain water and mash potatoes until smooth.
  4. Stir in milk and salt to taste.

12) Toast with Honey

A plate with toast and honey, a jar of honey, and a bottle of antacid on a kitchen counter

Toast with honey is a simple and soothing recipe for an upset stomach. The warm toast can be easy to digest, while honey has natural soothing properties.

Start with a slice of plain or whole-grain bread. Toast it until it’s lightly golden. You can use a toaster or place it under a broiler.

Next, drizzle a tablespoon of honey on top of the warm toast. Honey adds a touch of sweetness and can help ease your stomach discomfort.

Enjoy this quick snack at any time when you feel the need for a bit of comfort food.

Ingredients

  • 1 slice of bread
  • 1 tablespoon of honey

Cooking Instructions

  1. Toast the slice of bread until it’s lightly golden.
  2. Remove the toast and let it cool slightly.
  3. Drizzle the honey on top of the warm toast.
  4. Enjoy your healing snack!

13) Chamomile Tea

A steaming cup of chamomile tea surrounded by soothing ingredients like ginger and peppermint leaves

Chamomile tea is a gentle option for calming your upset stomach. It can help reduce bloating and discomfort. The natural compounds in chamomile have soothing effects on your digestive system.

To make chamomile tea, start with dried chamomile flowers. You can find these at most grocery stores or herbal shops.

Ingredients

  • 1 tablespoon dried chamomile flowers
  • 1 cup boiling water (about 212°F or 100°C)
  • Honey or lemon (optional, for taste)

Cooking Instructions

  1. Place the chamomile flowers in a cup.
  2. Pour boiling water over the flowers.
  3. Cover and let it steep for 5-10 minutes.
  4. Strain the tea to remove the flowers.
  5. Add honey or lemon if desired, then enjoy!

14) Boiled Vegetables

A pot of boiling vegetables emitting steam, surrounded by a variety of herbs and spices

Boiled vegetables are a great choice when your stomach feels upset. They are gentle on your digestive system and easy to prepare. You can use a mix of your favorite vegetables.

Common choices include carrots, zucchini, and spinach. Boiling makes them soft and easier to digest. You can season them lightly with salt for added flavor.

When cooking, bring a pot of water to a boil. Add the chopped vegetables and boil for about 5-7 minutes until they are tender.

Ingredients

  • Carrots
  • Zucchini
  • Spinach
  • Salt (optional)

Cooking Instructions

  1. Fill a pot with water and bring it to a boil.
  2. Wash and chop your vegetables.
  3. Add the vegetables to the boiling water.
  4. Boil for 5-7 minutes until tender.
  5. Drain and season lightly with salt if desired.

15) Peeled and Cooked Apples

A pot of peeled and cooked apples simmering on a stove, surrounded by various ingredients and cooking utensils

Peeled and cooked apples are gentle on the stomach and easy to digest. They can help soothe digestion issues, making them a great choice when you have an upset stomach. The cooking process softens the apples, reducing fiber and acidity.

You can enjoy them warm or cold, depending on your preference. Adding a little cinnamon can enhance the flavor without adding much sugar.

Ingredients

  • 2 medium apples (any variety)
  • 1 tablespoon water
  • 1/2 teaspoon ground cinnamon (optional)

Cooking Instructions

  1. Peel the apples and remove the cores.

  2. Cut the apples into small pieces.

  3. Place the apple pieces in a pot with 1 tablespoon of water.

  4. Cook over medium heat for about 10 minutes or until soft (around 180°F or 82°C).

  5. Stir occasionally and add cinnamon if desired.

  6. Enjoy!

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