Most upset stomachs resolve on their own within a few hours, and the right combination of simple remedies can speed that process along considerably. What works best depends on what’s causing the discomfort, whether it’s nausea, bloating, acid reflux, or general queasiness after eating. Here’s what actually helps and why.
Ginger for Nausea
Ginger is one of the most studied natural remedies for nausea. Its two main active compounds work as natural anti-nausea agents, and clinical trials have found that doses up to 1 gram per day, taken for at least three to four days, significantly reduce vomiting compared to placebo. Even a single dose can take the edge off acute queasiness.
The most practical ways to get ginger into your system quickly are ginger tea (steep fresh slices in hot water for 5 to 10 minutes), ginger chews, or ginger capsules from a pharmacy. Ginger ale is less reliable because many brands contain minimal real ginger and a lot of sugar, which can make things worse. If you’re using fresh ginger root, a thumb-sized piece (roughly 1 to 2 grams) is a reasonable single serving.
Peppermint for Cramps and Bloating
If your stomach upset involves cramping, bloating, or that tight, overfull feeling, peppermint is worth trying. Peppermint oil relaxes the smooth muscle lining of your digestive tract by reducing calcium flow into the muscle cells, essentially telling those muscles to stop clenching. Research published in Gastroenterology found it works in a way that resembles certain prescription muscle relaxants.
Peppermint tea is the easiest option. Enteric-coated peppermint oil capsules are another choice and deliver the oil further into your intestines, which is useful for lower abdominal cramping. One caveat: if your problem is acid reflux or heartburn, peppermint can make it worse. That same muscle-relaxing effect can loosen the valve between your esophagus and stomach, letting acid creep upward.
What to Eat (and What to Skip)
You may have heard of the BRAT diet: bananas, rice, applesauce, and toast. It was the standard recommendation for decades, but medical guidelines have shifted. The Cleveland Clinic notes it lacks calcium, vitamin B12, protein, and fiber, and the American Academy of Pediatrics no longer recommends it for children because it’s too restrictive and may actually slow gut recovery.
That said, the idea behind BRAT still holds: eat bland, easy-to-digest foods while your stomach is unhappy. Plain crackers, white rice, broth-based soups, boiled potatoes, and plain oatmeal are all reasonable choices. Just don’t limit yourself to only those foods for more than a day. As soon as you can tolerate it, add lean protein like chicken or eggs, cooked vegetables, and some fruit to give your body what it needs to recover.
While your stomach is still unsettled, avoid greasy or fried foods, dairy (if it seems to trigger more discomfort), caffeine, alcohol, and highly acidic foods like citrus and tomato sauce. Large meals are harder to process than small ones, so eating smaller portions more frequently puts less strain on your digestive system.
Over-the-Counter Options
For general stomach upset with nausea, indigestion, or mild diarrhea, bismuth subsalicylate (the active ingredient in Pepto-Bismol) coats irritated tissue, increases protective mucus production, and has mild anti-inflammatory effects in the gut lining. It’s a reasonable first choice when you’re not sure exactly what’s wrong but your stomach just feels off.
If your main symptom is heartburn or acid-related discomfort, you have two main options with different timelines. Calcium carbonate antacids (like Tums) neutralize stomach acid and work within minutes, but the relief is short-lived. H2 blockers like famotidine take about an hour to kick in but keep acid levels lower for much longer. If you need fast relief now and sustained relief later, taking both is a common approach.
Hydration Matters More Than You Think
An upset stomach, especially one involving vomiting or diarrhea, depletes fluids and electrolytes quickly. Dehydration then makes nausea worse, creating a cycle that’s hard to break. Sip small amounts of water, clear broth, or an electrolyte drink rather than gulping large quantities at once. Large volumes of liquid can stretch the stomach and trigger more nausea.
Room-temperature or slightly warm liquids are generally easier to tolerate than ice-cold drinks. If plain water makes you queasy, try adding a small amount of lemon or sipping diluted coconut water for a mild electrolyte boost.
Chamomile Tea as a Gentle Option
Chamomile has long been used for digestive discomfort, and there’s some basis for it. The plant contains compounds with anti-inflammatory properties that may help protect the stomach lining and pancreas from irritation. Animal studies suggest it could help with diarrhea and stomach ulcers, though human research is still limited. As a warm, caffeine-free drink that also promotes relaxation, chamomile tea is a low-risk option that at minimum keeps you hydrated and may help reduce stress-related stomach tension.
Body Position and Physical Comfort
How you position your body can make a surprising difference. If acid reflux is part of the picture, lying flat lets stomach acid pool in your esophagus. Elevating your upper body with a wedge pillow (or stacking a couple of regular pillows) uses gravity to keep acid where it belongs. Research from Harvard Health found that sleeping on your left side clears acid from the esophagus significantly faster than lying on your back or right side. This is because of the stomach’s anatomy: when you’re on your left side, the junction between your esophagus and stomach sits above the level of stomach acid.
For general nausea without reflux, sitting upright or reclining slightly (rather than lying completely flat) tends to feel better. Avoid bending over or compressing your abdomen, which increases pressure on your stomach. Loose clothing helps too, especially if you’re bloated.
Signs of Something More Serious
Most stomach upset is temporary and harmless. But certain symptoms signal that something beyond a simple upset stomach is going on. Seek medical attention if you experience severe or worsening abdominal pain that doesn’t respond to basic remedies, blood in your vomit or stool, signs of dehydration (dizziness, dark urine, rapid heartbeat), a fever above 101.5°F, or abdominal pain accompanied by a rigid, distended belly. Stomach upset lasting more than 48 hours without improvement also warrants a call to your doctor, particularly in very young children, older adults, or anyone with a compromised immune system.