Several simple strategies can calm an upset stomach and ease nausea, from ginger and peppermint to proper hydration and the right foods. Most episodes resolve within a day or two with home care. What works best depends on what’s causing your symptoms, but a combination of approaches typically brings the fastest relief.
Ginger: The Strongest Natural Option
Ginger is one of the most studied natural remedies for nausea, and it works through a specific mechanism: its active compounds block serotonin receptors in the gut. These receptors play a central role in triggering the nausea signal. Ginger’s key compounds, particularly 6-shogaol and 6-gingerol, inhibit that serotonin response in a concentration-dependent way, meaning more ginger produces a stronger effect up to a point. Ginger also increases gastric motility, helping your stomach move its contents along rather than sitting heavy.
Clinical studies have used daily doses ranging from 600 to 2,500 mg, but most research converges on 1,000 mg per day as the sweet spot for nausea relief without side effects. That’s roughly half a teaspoon of ground ginger. You can split it across the day: 500 mg three times is a common dosing pattern. Ginger tea, ginger chews, and capsules all work, though capsule quality varies widely. One analysis of commercially available ginger supplements found the concentration of active ingredients ranged from essentially zero to nearly 10 mg per gram, so choosing a reputable brand matters.
Peppermint for Stomach Cramps and Bloating
If your nausea comes with cramping, bloating, or a feeling of tightness in your abdomen, peppermint is especially useful. It works as a natural calcium channel blocker, reducing the flow of calcium into smooth muscle cells lining your digestive tract. Less calcium means the muscles relax rather than spasm. This is the same basic mechanism used by some prescription medications for gut cramping, just gentler.
Peppermint tea is the simplest delivery method. Sip it slowly at a warm (not hot) temperature. Peppermint oil capsules are another option, particularly for symptoms lower in the digestive tract. One note: if your nausea is related to acid reflux, peppermint can make things worse by relaxing the valve between your esophagus and stomach, allowing acid to creep upward.
The P6 Pressure Point
Acupressure at the P6 point (also called Neiguan) is a drug-free technique you can try anywhere. It’s located on the inside of your forearm, about three finger-widths below the crease of your wrist, between the two tendons you can feel when you flex your hand toward you. Press firmly with your thumb and hold for two to three minutes, then switch wrists.
A meta-analysis of 30 randomized controlled trials covering over 2,500 patients found that P6 acupressure significantly reduced both nausea and vomiting over a 24-hour period. The effect was strong enough that the anti-nausea wristbands sold in pharmacies are designed specifically to press on this point. It won’t work for everyone, but it’s free, has no side effects, and can be combined with any other remedy on this list.
Over-the-Counter Medications
For general stomach upset with nausea, bismuth subsalicylate (the active ingredient in Pepto-Bismol and Kaopectate) coats the stomach lining and prevents bacteria from binding to mucosal cells. It also reduces inflammation by blocking prostaglandin production and promotes fluid reabsorption in the intestines, which helps if diarrhea is part of the picture. It’s a good first choice when your upset stomach feels like it came from something you ate.
For motion sickness or nausea tied to dizziness, antihistamines like dimenhydrinate (Dramamine) or meclizine (Bonine) work differently. They target histamine receptors in the vestibular system, the part of your inner ear that senses motion and balance. When those signals conflict with what your eyes see, you get motion sickness. These medications dampen that vestibular input. The tradeoff is drowsiness, since the same histamine receptors they block are involved in wakefulness. Meclizine tends to cause less sedation than dimenhydrinate. Both work best when taken before symptoms start, so if you know a car ride or boat trip is coming, take them 30 to 60 minutes beforehand.
What to Eat (and What to Skip)
The classic BRAT diet (bananas, rice, applesauce, toast) has been recommended for decades, and it’s still reasonable for the first day or two of symptoms. But you don’t need to limit yourself to just those four foods. Brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereals are equally easy on the stomach. The common thread is bland, low-fat, low-fiber foods that don’t force your digestive system to work hard.
Once things start settling, transition to more nutritious options so your body has what it needs to recover. Cooked carrots, butternut squash, avocado, skinless chicken or turkey, fish, and eggs all provide protein and micronutrients while remaining gentle on the gut. Avoid greasy, spicy, or heavily seasoned foods until you’ve had a full day without symptoms. Dairy and high-fiber foods are also worth delaying, as they can retrigger nausea in a sensitive stomach.
Chamomile tea deserves a mention here too. Its flavonoids, particularly one called apigenin, reduce inflammation in the stomach lining and have a mild antispasmodic effect. It’s been used as a gastroprotective remedy for centuries, and modern research confirms it reduces oxidative damage to the gastric mucosa. A warm cup between meals can help bridge the gap while your appetite returns.
How to Rehydrate Properly
Vomiting and diarrhea deplete fluids and electrolytes fast. Plain water alone isn’t ideal for rehydration because your gut absorbs fluid most efficiently when sodium and glucose are present in a 1:1 ratio. This is the principle behind oral rehydration solutions like Pedialyte and the WHO’s recommended formula, which contains 75 milliequivalents each of sodium and glucose per liter.
If you don’t have a commercial rehydration solution handy, you can approximate one by sipping diluted fruit juice with a pinch of salt, or alternating between water and a salty broth. Take small, frequent sips rather than gulping large amounts, especially if vomiting is active. Drinking too much too fast can stretch the stomach and trigger another round. Start with a tablespoon every few minutes and gradually increase as you tolerate it.
Warning Signs That Need Medical Attention
Most upset stomachs resolve on their own, but certain symptoms alongside nausea signal something more serious. Get emergency help if you experience chest pain, severe abdominal cramping, blurred vision, confusion, or a high fever with a stiff neck. Vomit that contains blood, looks like coffee grounds, or has a fecal odor also warrants an immediate trip to the emergency room.
You should head to urgent care if your vomit is green (which can indicate a bowel obstruction), if you develop signs of dehydration like dark urine, dizziness when standing, or a dry mouth that won’t resolve with fluids, or if nausea comes with a severe headache unlike anything you’ve experienced before.