The best remedy for an upset stomach depends on your specific symptoms, but ginger, peppermint, bland foods, and a few targeted over-the-counter options cover most cases effectively. A simple upset stomach from something you ate, mild nausea, or a bout of stomach flu will usually resolve within a day or two with the right combination of dietary changes and, if needed, pharmacy-aisle basics.
Ginger for Nausea
Ginger is one of the most consistently studied natural remedies for nausea and general stomach discomfort. It works by speeding up the movement of food through your digestive tract and by blocking certain chemical signals in the gut that trigger the urge to vomit. Clinical trials have used doses ranging from 250 mg to 2 g per day, split into three or four smaller doses, and found that 1 g per day works just as well as 2 g. That’s roughly half a teaspoon of ground ginger.
You don’t need capsules to get the benefit. Ginger tea made from fresh slices, ginger chews, or even flat ginger ale with real ginger extract can help. If nausea is your main complaint, ginger is a strong first choice before reaching for anything else.
Peppermint for Cramping and Bloating
Peppermint targets a different problem than ginger. It relaxes the smooth muscle lining your stomach and intestines by reducing calcium flow into muscle cells, which is the same basic mechanism used by some prescription muscle relaxants. The result is less cramping, less bloating, and less of that tight, overfull feeling.
Peppermint tea is the easiest option and works well for mild discomfort. If you deal with recurring indigestion or irritable bowel symptoms, enteric-coated peppermint oil capsules deliver the oil further down the digestive tract where it can do more good. One caveat: if your upset stomach involves acid reflux or heartburn, peppermint can make it worse by relaxing the valve at the top of your stomach. Stick with ginger instead in that case.
What to Eat (and What to Skip)
The old BRAT diet (bananas, rice, applesauce, toast) is fine for a day or two, but it’s more restrictive than necessary. Harvard Health notes there are no studies showing it outperforms other bland food options. You can expand your choices to include brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereals. These are all easy to digest and provide more protein and nutrients than the BRAT staples alone, which helps your body recover faster.
What you avoid matters just as much as what you eat. Foods high in certain fermentable carbohydrates, particularly fructans and similar compounds found in onions, garlic, wheat, and some legumes, are strongly linked to worsening abdominal pain and bloating. Research on people with sensitive stomachs found that meals with higher amounts of these carbohydrates were significantly more likely to trigger pain and bowel symptoms compared to lower-intake meals. Dairy can also be a problem if your stomach is already irritated, even if you normally tolerate it fine. Greasy, fried, or heavily spiced foods are worth skipping until you feel better.
Over-the-Counter Options
The right OTC product depends on whether your main issue is acid, nausea, or diarrhea.
- Antacids (calcium carbonate, magnesium hydroxide) neutralize stomach acid and work within minutes. They’re your fastest option for heartburn or that burning feeling in the upper stomach, but the relief typically lasts only 30 to 60 minutes.
- H2 blockers take about an hour to kick in but reduce acid production for 4 to 10 hours. They’re a better choice if your discomfort is likely to linger, such as after a large or rich meal.
- Bismuth subsalicylate (the pink liquid) handles a broader range of symptoms: nausea, indigestion, and diarrhea. The standard adult dose is two tablets or two tablespoons every 30 minutes to an hour as needed, up to 16 doses of regular strength in 24 hours. Don’t use it if you take blood thinners or are allergic to aspirin, since it contains a related compound.
If acid reflux is happening more than twice a week or you’re reaching for antacids daily, that pattern points to something worth discussing with a doctor rather than continuing to self-treat.
Probiotics for Diarrhea-Related Stomach Upset
If your upset stomach came with diarrhea, a specific probiotic yeast called Saccharomyces boulardii has solid evidence behind it. A meta-analysis found it reduced the duration of acute diarrhea by roughly 1.5 days on average, with even stronger results for viral causes (about 2 days shorter). Treatment courses in the studies ranged from 3 to 7 days. You can find S. boulardii in most pharmacies, often sold under brand names in the probiotic section. It won’t do much for nausea or acid-related problems, but for diarrhea specifically, it’s one of the few probiotics with consistent clinical support.
Simple Habits That Help
Beyond specific remedies, a few basics make a real difference. Sip fluids steadily rather than drinking large amounts at once. Water, clear broth, and electrolyte drinks are all good choices. Carbonated beverages can increase bloating, so let them go flat first if that’s all you have. Eat small amounts frequently instead of waiting until you’re hungry enough for a full meal. Lying flat can worsen acid-related discomfort, so prop yourself up or sit upright for at least 30 minutes after eating.
Symptoms That Need Medical Attention
Most upset stomachs resolve on their own, but certain warning signs indicate something more serious. Blood in your stool or vomit, persistent vomiting that prevents you from keeping liquids down, fever alongside gut symptoms, and black or tarry stools all warrant prompt medical evaluation. The same goes for abdominal pain that keeps getting worse rather than gradually improving, unintentional weight loss, or diarrhea lasting more than a few days. Dehydration is the most common complication of prolonged vomiting or diarrhea. Signs include dark urine, dizziness when standing, dry mouth, and going many hours without urinating.