Most upset stomachs resolve on their own within a few hours, and a combination of simple strategies can speed that along. What works best depends on your symptoms: nausea, bloating, cramping, and diarrhea each respond to slightly different approaches, but the basics of hydration, gentle food choices, and targeted remedies apply across the board.
Start With What You Drink, Not What You Eat
When your stomach is churning, fluids matter more than food. Small, frequent sips prevent dehydration without overwhelming your digestive system. Plain water works, but if you’ve been vomiting or have diarrhea, you’re losing electrolytes along with fluid. Drinks that contain a small amount of sugar and salt, like diluted apple juice or broth, help your body absorb water more efficiently. A study of roughly 600 children with stomach illness found that those given diluted apple juice actually recovered better than those given a standard electrolyte solution, likely because they were willing to drink more of it. The same principle applies to adults: the best rehydration drink is one you’ll actually keep sipping.
Avoid coffee, alcohol, and carbonated drinks while your stomach is actively upset. These can increase acid production or introduce gas that worsens bloating. Room-temperature or slightly warm liquids tend to be easier on the stomach than ice-cold ones.
Ginger for Nausea
Ginger is one of the most studied natural remedies for nausea and stomach discomfort. It works by speeding up the rate at which your stomach empties, which helps when food feels like it’s sitting like a brick. Clinical trials have used doses ranging from 250 mg to 1 g per day, split into three or four portions, and found that going above 1 g didn’t add extra benefit. That’s roughly a quarter-inch slice of fresh ginger root steeped in hot water, or a standard ginger supplement capsule taken a few times throughout the day.
Ginger tea, ginger chews, and even flat ginger ale (let it go flat first, since carbonation can make things worse) are all reasonable options. The key is using real ginger rather than ginger-flavored products, which often contain very little of the actual root.
Chamomile Tea for Cramping and Bloating
If your stomach upset involves cramping, bloating, or trapped gas, chamomile tea targets those symptoms specifically. Chamomile contains natural compounds that relax the smooth muscles lining your stomach and intestines. This antispasmodic effect eases muscle spasms that cause cramping and allows trapped gas to pass. It also reduces inflammation in the digestive tract, which can be helpful if acid reflux or irritation is part of the picture.
Steep a chamomile tea bag in hot water for five to ten minutes to extract enough of the active compounds. Drinking it warm, between meals, gives it the best chance to work without competing with food digestion.
What to Eat (and What to Skip)
You may have heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s a useful memory tool for the types of food that are gentle on an upset stomach, but following it strictly is no longer recommended. The American Academy of Pediatrics and Cleveland Clinic both note that those four foods alone are too restrictive and lack the nutrients your gut needs to recover. The better approach is to eat bland, soft foods as tolerated and expand your choices as soon as you feel ready.
Good options beyond the classic four include plain crackers, boiled potatoes, oatmeal, plain chicken or turkey, eggs, and steamed vegetables. The common thread is low fat, low fiber, and minimal seasoning. Fatty, spicy, and heavily processed foods are harder to digest and can trigger more acid production or cramping. Dairy may also be worth avoiding temporarily, since an irritated gut sometimes struggles with lactose even if you normally tolerate it fine.
Don’t force yourself to eat if you’re actively nauseous. Waiting an hour or two after vomiting before trying solid food gives your stomach a chance to settle. When you do eat, small portions every few hours work better than a full meal.
Over-the-Counter Options
For indigestion, nausea, or diarrhea, bismuth subsalicylate (the active ingredient in Pepto-Bismol) can help. It works by reducing inflammation inside the intestine and decreasing the flow of excess fluid into the bowel. Follow the dosage instructions on the package and don’t exceed the recommended amount.
One important caution: bismuth subsalicylate contains a compound related to aspirin. It should not be given to children under 16, because salicylate products in children carry a small risk of a rare but serious condition called Reye’s syndrome, particularly during or after a viral illness. For kids, stick with fluids, bland foods, and age-appropriate remedies recommended by their pediatrician.
Antacids can help if your main symptom is a burning sensation or acid-related discomfort. They work quickly by neutralizing stomach acid but wear off within an hour or two. For bloating and gas specifically, products containing simethicone help break up gas bubbles so they’re easier to pass.
Probiotics for Recovery
If your stomach upset involves diarrhea, especially after a stomach bug or a course of antibiotics, probiotics can help your gut flora rebound. One of the best-studied strains for digestive recovery is a beneficial yeast that works through several mechanisms at once: it reduces inflammation in the intestinal lining, helps neutralize bacterial toxins, and physically blocks harmful bacteria from attaching to your gut wall. It also feeds the beneficial bacteria already living in your colon, helping them produce compounds that nourish and repair intestinal cells.
Probiotic supplements are available at most pharmacies. Fermented foods like plain yogurt, kefir, and miso also introduce beneficial organisms, though in lower concentrations than a supplement. These are most useful during the recovery phase, once active vomiting has stopped.
Positioning and Movement
How you hold your body matters. If nausea or acid reflux is your main issue, sitting upright or propping yourself up at a 30-degree angle helps keep stomach acid where it belongs. Lying flat, especially on your right side, can allow acid to creep into your esophagus and make nausea worse. Lying on your left side, by contrast, keeps the junction between your stomach and esophagus above the level of stomach contents.
Gentle movement like a slow walk can also help. Light activity stimulates the normal muscular contractions that move food through your digestive tract. This is especially helpful for bloating and that uncomfortable “food sitting in a lump” feeling. Avoid intense exercise, though, which diverts blood flow away from your digestive system and can make things worse.
When Stomach Pain Needs Urgent Attention
Most stomach upset is uncomfortable but harmless. However, certain patterns signal something more serious. The American College of Emergency Physicians recommends seeking emergency care if abdominal pain is sudden and severe, doesn’t ease within 30 minutes, or is accompanied by continuous vomiting. Severe pain concentrated in the lower right abdomen, especially with fever and loss of appetite, can indicate appendicitis. Pain in the middle upper abdomen that worsens after eating and lasts for days, along with fever and a rapid pulse, may point to pancreatitis.
Other red flags include bloody vomit or stool, signs of dehydration (dark urine, dizziness, dry mouth that persists despite drinking fluids), and abdominal pain with a high fever. Stomach upset that keeps returning over weeks also warrants investigation, since recurring symptoms can point to conditions like ulcers, gallstones, or food intolerances that won’t resolve with home remedies alone.