Ginger tea is one of the most effective drinks for settling an upset stomach, but it’s far from your only option. Several other beverages can help with nausea, cramping, bloating, or diarrhea depending on what’s causing your discomfort. Just as important: some popular drinks will make things worse.
Ginger Tea
Ginger is the closest thing to a proven home remedy for stomach trouble. Its active compounds interact with serotonin receptors in the gut, the same receptors targeted by prescription anti-nausea medications. Ginger also stimulates gastric motility, helping food move through your stomach rather than sitting there causing discomfort.
A systematic review of clinical trials found that about 1,500 mg of ginger per day, split into smaller doses, reliably reduces nausea. For context, a thumb-sized piece of fresh ginger steeped in hot water gives you roughly that amount. You can also grate fresh ginger into hot water and let it steep for 10 to 15 minutes. If you’re using powdered ginger, 250 mg every six hours (about a quarter teaspoon per dose) is a reasonable starting point. Going above 2 grams daily can itself cause mild stomach upset, so more isn’t better here.
Store-bought ginger tea bags work too, though they contain less of the active compounds than fresh ginger. Ginger ale is a poor substitute. Most brands contain very little actual ginger, and the carbonation can add to bloating.
Peppermint Tea
If your upset stomach involves cramping or bloating rather than nausea, peppermint tea is a strong choice. Peppermint oil and its components act as a smooth muscle relaxant, easing spasms in the stomach, upper intestine, and large bowel. This makes it particularly helpful when your stomach feels tight or you’re dealing with gas pain.
Steep a peppermint tea bag or a handful of fresh mint leaves in hot water for five to seven minutes. One caution: peppermint relaxes the valve between your esophagus and stomach, so if your “upset stomach” is actually acid reflux or heartburn, peppermint can make the burning worse by letting acid travel upward.
Chamomile Tea
Chamomile contains several compounds with anti-inflammatory properties that can soothe an irritated stomach lining. It’s a gentler option than ginger or peppermint and works well when your stomach feels raw or tender, like after a bout of vomiting. Chamomile also has mild sedative effects, which helps if stress or anxiety is contributing to your stomach issues. Steep for at least five minutes to extract enough of the beneficial compounds.
Clear Broth
When your stomach is too unsettled for anything else, warm chicken or vegetable broth delivers fluids, sodium, and a small amount of calories without asking much of your digestive system. It’s especially useful during the first 12 to 24 hours of a stomach bug, when you need to replace lost electrolytes but can’t tolerate solid food. Sip it slowly rather than drinking a full cup at once.
Rice Water
Rice water, the starchy liquid left after boiling rice, is a traditional remedy that holds up under scrutiny. Research published in the BMJ found that rice water significantly decreases the number of stools per day during mild to moderate gastroenteritis. It works in part because of its low osmolality compared to other fluids, which helps your intestines absorb water more efficiently rather than letting it pass straight through.
To make it, boil one cup of white rice in two to three cups of water until the rice is cooked. Strain the cloudy liquid and let it cool to a comfortable temperature. You can add a small pinch of salt for taste and electrolyte replacement. This is one of the cheapest and most effective drinks for diarrhea-related stomach upset.
A Simple Electrolyte Drink
If your upset stomach involves vomiting or diarrhea, replacing lost fluids and electrolytes matters more than anything else you drink. The WHO’s recommended homemade oral rehydration solution calls for 8 level teaspoons of sugar and 1 level teaspoon of salt dissolved in 1 liter (about 4 cups) of clean water. The sugar isn’t just for taste. It activates a transport mechanism in your intestinal wall that pulls sodium and water into your body more efficiently than water alone.
Commercial electrolyte drinks work fine too, though many contain more sugar than necessary. Avoid sports drinks marketed for athletes, which tend to have high sugar content and low sodium, essentially the opposite of what a dehydrated stomach needs.
What to Avoid
Coffee and other caffeinated drinks actively stimulate acid production in your stomach. Caffeine triggers acid secretion through bitter taste receptors on the cells lining your stomach wall, increasing the acidic environment that’s already irritating you. This applies to black tea, energy drinks, and caffeinated sodas as well.
Carbonated beverages are another common mistake. While some people find flat ginger ale or cola soothing, the carbonation itself pushes food and liquid into the upper part of your stomach and causes distension. Research shows carbonated water significantly increases the proportion of stomach contents held in the upper stomach compared to still water, which can worsen that heavy, bloated feeling.
Alcohol irritates the stomach lining directly and increases acid production. Milk, despite its reputation as a stomach soother, can temporarily buffer acid but then triggers a rebound increase in acid secretion, leaving you worse off. Citrus juices and highly acidic drinks add to the irritation.
Apple cider vinegar deserves a special mention because it’s widely recommended online. According to Harvard Health, there is no published research in medical journals supporting its use for heartburn or indigestion. Because it’s highly acidic, it’s more likely to irritate an already upset stomach than help it.
How to Drink When Your Stomach Is Upset
What you drink matters, but how you drink it matters almost as much. Take small sips rather than gulping. Large volumes of liquid hitting an irritated stomach at once can trigger nausea or vomiting. Aim for a few tablespoons every 10 to 15 minutes, gradually increasing as your stomach tolerates it. Room temperature or slightly warm liquids are generally easier on the stomach than ice-cold drinks, which can cause cramping in some people.
If you’ve been vomiting, wait 15 to 30 minutes after the last episode before trying to drink anything. Start with plain water or the electrolyte solution, then move to ginger or chamomile tea once you can keep fluids down. If you can’t keep any fluids down for more than 24 hours, or you notice signs of dehydration like dark urine, dizziness, or confusion, that’s a situation that needs medical attention rather than home remedies.