Most upset stomachs resolve on their own, but you can speed things along with a combination of simple remedies, smart food choices, and the right over-the-counter products. What works best depends on whether your main symptom is nausea, cramping, gas, or diarrhea. Here’s what actually helps.
Ginger for Nausea
Ginger is one of the most reliable natural options for settling a queasy stomach. Its two main active compounds work directly against nausea at a chemical level, and the effect is well-documented across multiple types of nausea, from motion sickness to morning sickness to chemotherapy side effects.
You can get ginger in several forms: fresh ginger steeped in hot water as a tea, ginger chews, ginger capsules, or even flat ginger ale (though most commercial ginger ales contain very little real ginger). Fresh or dried ginger in food works too. Aim for roughly 1 to 1.5 grams of ginger per day, split into smaller doses. That’s about a half-inch piece of fresh ginger root, thinly sliced and steeped for 10 minutes.
Peppermint for Cramps and Spasms
If your upset stomach feels more like cramping or tightness than nausea, peppermint is a better fit. Peppermint oil relaxes the smooth muscle lining of your digestive tract by blocking calcium channels in the gut wall, which reduces the spasms that cause that clenching, uncomfortable feeling. Peppermint tea is the gentlest way to get this effect. Enteric-coated peppermint oil capsules are a stronger option, particularly useful if you also deal with irritable bowel symptoms. Skip peppermint if your main issue is acid reflux, though, since that same muscle relaxation can let stomach acid travel upward.
Over-the-Counter Options by Symptom
Different products target different problems, so picking the right one matters.
For general stomach upset with diarrhea, bismuth subsalicylate (the active ingredient in Pepto-Bismol) works by reducing fluid flow into the bowel, calming intestinal inflammation, and killing some of the bacteria that cause diarrhea. It coats and soothes the stomach lining. It can turn your tongue and stool black temporarily, which is harmless.
For bloating and gas pressure, simethicone (found in Gas-X and similar products) works mechanically rather than chemically. It merges the small gas bubbles trapped in your gut into larger ones, making it much easier for that air to pass through your system naturally. It won’t help with nausea or cramping, but if your main discomfort is that full, pressurized feeling, it works fast.
Antacids like calcium carbonate (Tums) are best when your upset stomach is really heartburn or acid indigestion, that burning sensation in your upper abdomen or chest. They neutralize stomach acid directly but won’t do much for nausea, diarrhea, or gas.
What to Eat and What to Avoid
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. These foods are soft, bland, and low in fiber, which makes them gentle on an irritated stomach. They can help for a day or two when you’re dealing with a stomach bug, food poisoning, or traveler’s diarrhea. But the BRAT diet is no longer recommended as a strict protocol. Cleveland Clinic notes it lacks calcium, vitamin B12, protein, and fiber, and sticking to it for more than 24 hours in children may actually slow recovery. The American Academy of Pediatrics considers it too restrictive for kids.
A better approach: start with those bland foods when you’re at your worst, then gradually reintroduce a normal diet as your stomach allows. Plain crackers, broth, boiled potatoes, and plain chicken are all reasonable early foods. Avoid greasy, spicy, or heavily seasoned foods until you’re feeling better. Dairy can be hard to digest during a stomach upset for some people, so consider holding off on milk and cheese for a day or two. Caffeine and alcohol both irritate the stomach lining and are worth skipping until symptoms pass.
Staying Hydrated the Right Way
Vomiting and diarrhea drain water and essential minerals from your body quickly, and dehydration can make you feel worse than the original stomach problem. Plain water helps, but it doesn’t replace the sodium, potassium, and other electrolytes you’re losing. Commercial oral rehydration solutions contain the right balance of water, sugar, and mineral salts to help your body absorb fluids more efficiently and replenish what’s been lost.
If you don’t have a rehydration solution on hand, you can make one at home: mix 12 ounces of unsweetened orange juice with 20 ounces of cooled boiled water and half a teaspoon of salt. The proportions matter, so measure carefully. Sports drinks are a distant second choice since they tend to contain too much sugar and not enough sodium, but they’re better than water alone if you’re losing fluids fast.
Sip slowly rather than gulping. Taking small, frequent sips every few minutes is easier on a sensitive stomach than drinking a full glass at once, which can trigger more vomiting.
Wrist Pressure Points for Nausea
Pressing on a specific point on your inner wrist, known as the PC6 or P6 point, can reduce nausea without any medication. It’s located about three finger-widths below the base of your palm, between the two tendons on the inside of your wrist. A Cochrane review of over 40 trials found that stimulating this point reduced nausea by about 32% and vomiting by 40% compared to a placebo. That’s roughly comparable to standard anti-nausea medications. You can press this point firmly with your thumb for two to three minutes, or use an acupressure wristband (often sold as motion sickness bands) for sustained pressure.
Movement and Position
How you position your body matters more than most people realize. Lying flat can slow digestion and worsen acid-related discomfort. Staying upright or propped up at an angle helps gravity move food through your system. If you need to lie down, your left side is generally the better choice, since it keeps your stomach below your esophagus and can reduce acid reflux.
A gentle walk after eating can also help. Research shows that upright posture and moderate physical activity accelerate gastric emptying, meaning food moves out of your stomach faster. This is especially useful if your discomfort feels like heavy fullness or food sitting like a brick. Nothing strenuous, just 10 to 15 minutes of easy walking.
Chamomile Tea
Chamomile is a popular choice for stomach discomfort, and it does have mild anti-inflammatory and muscle-relaxing properties. Older animal studies suggest it may help with diarrhea and protect against stomach ulcers. However, the human evidence is limited. It’s unlikely to hurt, and the warm liquid itself can be soothing, but if you need reliable relief, ginger or peppermint have stronger evidence behind them. Chamomile works best as a calming, gentle option when your stomach is mildly unsettled rather than actively in distress.
Red Flags That Need Medical Attention
Most stomach upsets pass within a day or two. But certain symptoms signal something more serious. Seek emergency care if your pain is sudden, severe, or doesn’t ease within 30 minutes. Continuous severe abdominal pain paired with constant vomiting can indicate a life-threatening condition. Severe pain in the lower right abdomen, combined with loss of appetite, nausea, or fever, may be appendicitis. Pain in the middle upper abdomen that lasts for days and worsens after eating, especially with fever and a rapid pulse, can point to pancreatitis. Bloody vomit, bloody or black stool, high fever, or signs of dehydration (dizziness, no urination, dry mouth) all warrant prompt medical evaluation.