Most stomach upset responds well to a combination of simple remedies you likely already have at home. Ginger, peppermint, bland foods, proper hydration, and a few over-the-counter options can calm nausea, cramping, bloating, and diarrhea within minutes to hours. The right approach depends on which symptom is bothering you most.
Ginger for Nausea
Ginger is one of the most studied natural remedies for nausea. It appears to work by blocking serotonin receptors both in your gut and in your brain, which are key players in triggering the urge to vomit. Most clinical research has used between 250 mg and 1 g of powdered ginger root in capsule form, taken one to four times daily. For pregnancy-related nausea specifically, the most common dosing in studies is 250 mg four times a day.
You don’t need capsules, though. Ginger tea, ginger chews, or even flat ginger ale (with real ginger listed in the ingredients) can help. Fresh ginger sliced into hot water works well. Start with a small amount and give it 20 to 30 minutes to take effect.
Peppermint for Cramps and Spasms
If your stomach discomfort feels more like cramping or tightness than nausea, peppermint is worth trying. Peppermint oil relaxes the smooth muscle lining your digestive tract by reducing calcium flow into muscle cells, which is essentially what triggers contractions. The effect is similar to how certain prescription muscle relaxants work, just milder and more targeted to the gut.
Peppermint tea is the gentlest option. Enteric-coated peppermint oil capsules are available over the counter and are particularly useful for people who deal with recurring cramping or bloating. One thing to watch: peppermint can relax the valve between your esophagus and stomach, so if your upset stomach comes with heartburn or acid reflux, peppermint may make that part worse.
What to Eat When Your Stomach Is Off
The BRAT diet (bananas, white rice, applesauce, white toast) remains a go-to strategy for easing diarrhea and general stomach distress. These foods are low in fiber, easy to digest, and help firm up loose stools without irritating your stomach further. Bananas also replace potassium lost through vomiting or diarrhea.
That said, the BRAT diet isn’t nutritionally complete. It’s a short-term approach, not a multi-day meal plan. As soon as you feel comfortable, start adding other bland, low-fat foods: plain crackers, boiled potatoes, steamed chicken, or broth. Avoid greasy, spicy, or highly acidic foods until your stomach feels stable for at least a few hours. Dairy and caffeine are common irritants worth skipping in the short term, too.
Hydration Matters More Than Food
If you’ve been vomiting or have diarrhea, dehydration is a bigger concern than missing a meal. You’re losing not just water but electrolytes like sodium and potassium that your body needs to function. Plain water helps, but it doesn’t replace what you’ve lost.
Oral rehydration solutions, available at most pharmacies and grocery stores, are designed specifically for this. They use a balance of sodium and glucose that helps your gut absorb fluid more efficiently. The ideal ratio is 1:1 sodium to glucose, though most commercial products use roughly 1:3, which still works well. If you don’t have a premixed solution, you can sip diluted broth or a sports drink. Take small, frequent sips rather than gulping large amounts, which can trigger more nausea.
Over-the-Counter Relief
Two common pharmacy options target different symptoms. Knowing which one to reach for saves you trial and error.
Bismuth subsalicylate (the pink liquid or chewable tablets) works best for diarrhea, general queasiness, and that unsettled feeling after eating something that didn’t agree with you. It reduces fluid flow into the bowel, calms intestinal inflammation, and can even kill some of the bacteria responsible for food-borne stomach bugs.
Simethicone targets gas and bloating specifically. It breaks up gas bubbles trapped in your digestive tract so they’re easier to pass. Adults typically take 40 to 125 mg after meals and at bedtime, up to 500 mg in 24 hours. It won’t help with nausea or diarrhea, but if your main complaint is pressure, fullness, or excessive belching, it’s the better choice.
A Pressure Point That Helps With Nausea
Acupressure at a spot called P6, located on your inner wrist, is a surprisingly well-supported technique for nausea relief. Memorial Sloan Kettering Cancer Center recommends it for patients dealing with nausea from chemotherapy, and it works for garden-variety stomach upset, too.
To find it: hold your hand up with your palm facing you. Place three fingers from your other hand across your wrist, just below the crease where your wrist bends. The point sits right below your index finger, between the two tendons you can feel running down your inner forearm. Press firmly with your thumb for two to three minutes. You can repeat on the other wrist. Drugstore wristbands designed to apply constant pressure to this point are another option, especially useful during car sickness or ongoing nausea.
Other Simple Strategies
Heat can loosen tight abdominal muscles and improve blood flow to your digestive organs. A heating pad or warm water bottle placed on your stomach for 15 to 20 minutes often brings noticeable relief from cramping. Lying on your left side may also help, since this position takes advantage of gravity and the natural curve of your stomach to ease digestion. Deep, slow breathing activates your body’s relaxation response, which counteracts the stress signals that can worsen nausea and cramping. Even five minutes of deliberate belly breathing can dial down symptoms.
When Stomach Pain Needs Urgent Attention
Most upset stomachs resolve on their own within a day or two. But certain symptoms signal something more serious. Seek immediate care if your pain suddenly worsens or concentrates in one specific area, if you vomit blood or notice blood in your stool, if you feel dizzy or faint, if your abdomen becomes visibly swollen, if you develop a fever above 102°F (39°C), or if you experience frequent, unrelenting vomiting. Trouble urinating or shortness of breath alongside stomach pain also warrant a trip to the emergency room.