Most upset stomachs in adults settle with a combination of simple remedies you likely already have at home: ginger, peppermint, bland foods, and steady sips of fluid. The right approach depends on whether your main symptom is nausea, cramping, acid-related burning, or diarrhea. Here’s what actually works and why.
Ginger for Nausea
Ginger is one of the most well-studied natural remedies for nausea. It works by increasing muscle tone and movement in the digestive tract while blocking chemical signals (specifically serotonin and acetylcholine receptors) that trigger the urge to vomit. This dual action, both calming the brain’s nausea center and physically moving things along in the gut, makes it effective for a range of causes including motion sickness, food-related nausea, and post-surgical queasiness.
Most clinical studies use a daily dose of about 1,000 mg of ginger root, which translates to roughly half a teaspoon of ground ginger or a one-inch piece of fresh ginger steeped in hot water. For motion sickness, the standard recommendation is 1,000 mg about an hour before travel. Ginger tea, ginger chews, and capsules all deliver the active compounds. If the taste is too strong on an already-queasy stomach, capsules may be easier to tolerate.
Peppermint for Cramps and Bloating
If your upset stomach feels more like cramping, tightness, or bloating than straight nausea, peppermint is a better fit. Menthol, the primary active compound in peppermint, relaxes the smooth muscle lining of the intestines by blocking calcium channels that trigger muscle contraction. It’s the same mechanism some prescription antispasmodics use, just milder.
Peppermint tea is the simplest option for occasional stomach upset. For more persistent cramping or bloating, enteric-coated peppermint oil capsules (typically around 180 to 200 mg, taken up to three times daily) deliver the oil further down the digestive tract where cramping often originates. The enteric coating matters: without it, peppermint oil can relax the valve at the top of your stomach and actually worsen heartburn or acid reflux. If acid is part of your problem, stick to the coated capsules or skip peppermint entirely.
Chamomile Tea for General Discomfort
Chamomile has mild antispasmodic and anti-inflammatory properties, thanks to volatile oils in the flower that help reduce smooth muscle spasms in the gastrointestinal tract. It won’t work as fast or as powerfully as ginger for nausea or peppermint for cramping, but a warm cup of chamomile tea can ease general stomach discomfort and help you relax, which itself reduces gut tension. It’s a good choice when you’re not sure exactly what’s wrong but your stomach just feels “off.”
Over-the-Counter Medications
When home remedies aren’t enough, the right OTC product depends on the symptom you’re treating.
Antacids like calcium carbonate (Tums) or aluminum hydroxide (Maalox) neutralize stomach acid directly. They work best for burning, fasting pain, or that sour feeling in the upper stomach. Relief is usually fast, within minutes, but short-lived. Avoid relying on calcium carbonate heavily over long periods, as excessive intake can lead to elevated calcium levels and kidney problems.
Bismuth subsalicylate (Pepto-Bismol) covers a broader set of symptoms: nausea, indigestion, and diarrhea. Unlike antacids, it doesn’t neutralize acid. Instead, it suppresses the bacteria H. pylori, inhibits the enzyme that breaks down your stomach lining, and coats irritated tissue. It’s the better choice when your stomach upset includes loose stools or a general queasy feeling rather than pure heartburn.
H2 blockers like famotidine (Pepcid) reduce stomach acid production at the source rather than just neutralizing what’s already there. They take longer to kick in (30 to 60 minutes) but last several hours. Famotidine has a clean safety profile with no major contamination concerns. One caveat: the body can build tolerance over time, so they work best for short-term use rather than a daily habit.
A practical order: try an antacid first for quick relief. If that’s not cutting it, step up to an H2 blocker for a few weeks.
What to Eat and Drink
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s still reasonable for the first day or two of stomach flu, food poisoning, or traveler’s diarrhea. But there’s no need to limit yourself to just those four foods. Brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereal are all easy to digest and provide more nutritional variety. The goal is low-fiber, low-fat, non-spicy foods that won’t further irritate the stomach lining.
What you drink matters as much as what you eat. Plain water is fine for mild upset, but if you’ve been vomiting or having diarrhea, you’re losing sodium and potassium along with fluid. Oral rehydration solutions (sold as Pedialyte or similar products) are designed with a specific balance of glucose and sodium that helps your small intestine absorb water more efficiently than water alone. Sipping small amounts frequently is more effective than drinking large quantities at once, which can trigger more vomiting. Avoid sugary sodas and fruit juices: their high sugar content can actually pull water into the intestines and make diarrhea worse.
Acupressure on the Wrist
Pressing the PC6 point on your inner wrist is a drug-free option that has some clinical support. The spot is located about two finger-widths below the base of your palm, between the two tendons that run up your forearm. Apply firm, steady pressure with your thumb for one to two minutes.
A large Cochrane review covering over 5,000 participants found that stimulating this point reduced nausea by about 32% and vomiting by about 40% compared to sham treatment. Interestingly, it performed comparably to standard anti-nausea medications in head-to-head trials. The evidence quality is moderate, and side effects are essentially nonexistent (occasional minor skin irritation at most). Wristbands like Sea-Bands apply continuous pressure to this point and can be useful during travel or prolonged nausea.
Warning Signs That Need Medical Attention
Most stomach upset resolves within 24 to 48 hours. Certain symptoms, however, signal something more serious than a passing bug:
- Fever of 100.4°F or higher alongside abdominal pain, especially with bloody stools
- Severe, sudden abdominal pain that doesn’t ease with position changes
- Persistent pain in the lower right abdomen, which can indicate appendicitis
- Bloody vomit or black, tarry stools, suggesting bleeding somewhere in the digestive tract
- Inability to keep fluids down for more than 12 hours, or signs of dehydration like dark urine, dizziness, or dry mouth
- Abdominal pain with chest pressure or shortness of breath, which can mimic a cardiac event
- Bloating with inability to pass gas or have a bowel movement, which may suggest a blockage
Any of these warrants prompt medical evaluation rather than continued home treatment.