Several simple remedies can calm an upset stomach quickly: ginger, peppermint tea, a heating pad, bland foods, and staying hydrated top the list. Most stomach discomfort from everyday causes like overeating, mild food poisoning, or a stomach bug resolves within a day or two with the right approach. What works best depends on your specific symptoms.
Ginger for Nausea and Indigestion
Ginger is one of the most reliable natural options for nausea and general stomach upset. It contains compounds that work directly in the stomach and intestines to reduce nausea, and it also signals the brain and nervous system to dial down that queasy feeling. You can take it as fresh ginger steeped in hot water, chewed in crystallized form, or as a supplement. Effective doses in studies range from 0.5 to 3 grams daily, roughly a quarter-inch to one-inch piece of fresh ginger root.
Ginger tea is probably the easiest route. Slice a thumb-sized piece of fresh ginger, steep it in boiling water for 10 minutes, and sip slowly. Ginger ale is a popular choice but many commercial brands contain very little actual ginger, so check labels or stick with the real thing.
Peppermint Tea (With One Caveat)
Peppermint relaxes the smooth muscles lining your digestive tract, which makes it especially helpful for cramping, bloating, and that heavy, uncomfortable feeling after eating. It works by blocking calcium signals that cause those muscles to contract and spasm.
There’s one important exception: if you deal with acid reflux or heartburn, peppermint can make things worse. The same muscle-relaxing effect loosens the valve between your stomach and esophagus, letting acid creep upward. If reflux is part of your problem, skip the peppermint and try chamomile instead.
Chamomile for Inflammation and Bloating
Chamomile tea has been used as a digestive aid for centuries, and the reason comes down to its natural anti-inflammatory compounds. These reduce irritation along the digestive tract and can help with bloating, gas, and general indigestion. It’s also mildly calming, which helps if stress is contributing to your stomach trouble. Steep a bag or a tablespoon of dried chamomile flowers for five minutes and drink it warm.
What to Eat (and What to Skip)
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s fine for the first day or two, but Harvard Health Publishing notes there’s no need to restrict yourself to just those four foods. They’re bland and easy to digest, but they lack the protein and nutrients your body needs to recover.
A better approach is to start with bland, easy foods and expand as your stomach settles. Good early options include:
- Brothy soups (chicken broth, miso)
- Oatmeal or unsweetened dry cereal
- Boiled potatoes or crackers
- Bananas, rice, applesauce, or toast
Once you can tolerate those, add cooked carrots, sweet potatoes without skin, avocado, skinless chicken or turkey, fish, and eggs. These are still gentle on your stomach but give your body the protein and vitamins it needs. Avoid greasy, spicy, or heavily seasoned foods until you feel fully back to normal. Dairy and high-fiber foods can also be harder to digest while your stomach is recovering.
Staying Hydrated Matters More Than You Think
Dehydration is the biggest risk when vomiting or diarrhea accompanies stomach upset, and replacing lost fluids should be your top priority. Plain water works, but if you’ve been losing fluids for hours, you also need to replace salt and a small amount of sugar to help your body absorb the water efficiently.
You can make a simple rehydration drink at home: mix 4 cups of water with half a teaspoon of table salt and 2 tablespoons of sugar. Sip it slowly rather than gulping. Sports drinks are another option, though they tend to contain more sugar than you need. If you use one, adding half a teaspoon of salt per 32 ounces brings the electrolyte balance closer to what your body actually requires.
Take small, frequent sips rather than drinking large amounts at once. A stomach that’s already irritated will reject a full glass of water faster than it will accept steady small sips over an hour.
A Heating Pad for Cramps and Pain
If your upset stomach comes with cramping or abdominal pain, placing a heating pad or warm water bottle on your belly can help noticeably. Heat dilates blood vessels in the area, increases blood flow, and relaxes the muscles that are cramping. At a molecular level, heat receptors in your cells actually block pain signals from reaching the brain, functioning similarly to a pain reliever. Keep the temperature warm but comfortable (around 104°F or 40°C is enough to activate this effect) and place a cloth between the heat source and your skin.
Over-the-Counter Relief
Pink bismuth liquid or tablets (the active ingredient in Pepto-Bismol) can help with nausea, indigestion, and diarrhea. It works by reducing inflammation inside the intestine and slowing the flow of excess fluids into the bowel. One thing to know: bismuth subsalicylate is chemically related to aspirin, so anyone with an aspirin allergy should avoid it. It’s also not recommended for children or teenagers with flu-like symptoms due to a rare but serious reaction.
Antacids containing calcium carbonate (like Tums) are useful if your upset stomach leans more toward heartburn or acid indigestion. They neutralize stomach acid quickly but won’t do much for nausea or diarrhea. For bloating and gas specifically, products containing simethicone help break up gas bubbles in your digestive tract.
Probiotics for Recovery
Probiotics won’t provide instant relief, but they can shorten how long your symptoms last, particularly with diarrhea. One well-studied strain, Lactobacillus reuteri, reduced the duration of diarrhea in children by about 25 hours compared to placebo in a large analysis. Another strain, Lactobacillus rhamnosus GG, showed a reduction of about two days in some trials, though results have been mixed across studies. These strains are available in supplement form and in some yogurts. They’re most useful when a stomach bug or food poisoning has disrupted your normal gut bacteria.
Symptoms That Need Medical Attention
Most upset stomachs resolve on their own, but certain symptoms signal something more serious. Go to an emergency room if you experience severe pain that makes it difficult to move, eat, or drink. Sudden onset of intense abdominal pain, a high fever, or blood in your stool or vomit all warrant immediate evaluation. It’s also worth knowing that heart problems, including heart attacks, can sometimes present as severe nausea or upper abdominal pain beneath the rib cage, particularly in women and older adults.