Most upset stomachs settle within a few hours using a combination of simple remedies you likely already have at home. Ginger, peppermint, heat, small sips of fluid, and the right over-the-counter medication can all speed things along. The best approach depends on whether your main symptom is nausea, cramping, or diarrhea.
Ginger for Nausea
Ginger is one of the most reliable natural options for calming nausea. Its main active compounds, called gingerols, work directly on the digestive tract to reduce the signals that trigger the urge to vomit. You can get this effect from fresh ginger sliced into hot water, ginger chews, ginger capsules, or even flat ginger ale (though many commercial brands contain very little real ginger, so check the label).
A thumb-sized piece of fresh ginger steeped in hot water for five to ten minutes makes a simple tea that most people tolerate well, even when their stomach is already churning. If the taste is too strong, adding a small amount of honey helps without adding bulk your stomach has to process.
Peppermint for Cramps and Bloating
If your upset stomach feels more like cramping or bloating than straight nausea, peppermint is worth reaching for. Peppermint oil relaxes the smooth muscle lining your digestive tract, likely by blocking calcium channels that trigger those muscles to contract. That relaxation can ease the spasms behind painful bloating, gas, and that tight, uncomfortable feeling in your abdomen.
Peppermint tea is the gentlest option. Enteric-coated peppermint oil capsules are available over the counter and deliver a stronger dose directly to the intestines. One important caveat: peppermint also relaxes the valve between your stomach and esophagus. If your upset stomach involves heartburn or acid reflux, peppermint can make that worse. Skip it if you feel burning behind your breastbone or have a history of reflux disease.
A Heating Pad on Your Abdomen
Placing a heating pad or warm water bottle on your stomach works surprisingly well for crampy, achy discomfort. The warmth dilates blood vessels in the area, increasing circulation and helping tense abdominal muscles relax. This is the same reason heat helps with menstrual cramps, and it applies to general stomach distress too. Keep the temperature comfortable rather than hot, use a cloth barrier between the heat source and your skin, and limit sessions to about 15 to 20 minutes at a time.
What to Eat (and What to Skip)
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s been a go-to recommendation for decades, but the CDC and pediatric guidelines now consider it unnecessarily restrictive. It’s low in protein, fat, and overall calories, which means it doesn’t give your body what it needs to recover. Sticking to it for more than a day or so can actually slow healing.
A better approach is to eat small, plain meals from your normal diet as soon as you feel able. Good choices include plain crackers, broth-based soups, boiled potatoes, steamed vegetables, lean chicken, and bananas. Avoid greasy, fried, or heavily spiced foods until you feel more stable. Dairy can be harder to digest during a stomach upset for some people, so you may want to hold off on milk and cheese for a day.
The most important thing is to keep drinking fluids. Small, frequent sips of water, diluted broth, or an oral rehydration solution prevent dehydration, which is the real risk when you’re vomiting or dealing with diarrhea. Avoid gulping large amounts at once, as that can trigger more nausea. Room-temperature or slightly cool liquids tend to stay down better than ice-cold drinks.
Over-the-Counter Medications That Help
Bismuth subsalicylate (the active ingredient in Pepto-Bismol and similar products) is one of the most versatile options for a general upset stomach. It works through several mechanisms at once: it has mild antibacterial effects against common gut pathogens like E. coli and Salmonella, it reduces the amount of fluid your intestines secrete, and it can bind to certain bacterial toxins. That combination makes it useful whether your main complaint is nausea, indigestion, or diarrhea.
Antacids containing calcium carbonate (like Tums) are a better choice if your upset stomach leans toward heartburn or a sour, acidic feeling. They neutralize stomach acid quickly but don’t do much for cramping or diarrhea. Simethicone-based products target gas and bloating specifically by breaking up gas bubbles in your digestive tract, though they won’t help with nausea.
For diarrhea-dominant symptoms, loperamide (the active ingredient in Imodium) slows gut contractions and lets your intestines absorb more water. It’s effective for garden-variety diarrhea but should be avoided if you have a high fever or bloody stools, because in those cases slowing the gut down can trap the infection inside.
Probiotics for Recovery
If your stomach upset was triggered by antibiotics or a bout of food poisoning, probiotics can shorten recovery time. The two strains with the strongest evidence are Lactobacillus rhamnosus GG and Saccharomyces boulardii. In one trial of 333 hospitalized children on antibiotics, those given S. boulardii had a 21% lower rate of diarrhea compared to the control group. A Cochrane review confirmed that doses of 5 to 40 billion colony-forming units per day were effective for preventing antibiotic-associated diarrhea with very few side effects.
Probiotics aren’t a fast fix for acute nausea, but they can help restore normal gut function over a few days. Look for products that list a specific strain on the label (not just “probiotic blend”) and store them as directed, since many need refrigeration to stay viable.
Acupressure on the Inner Wrist
Pressing on a point called P6 on the inner wrist is a low-risk technique that some people find helpful for nausea. The spot is located about three finger-widths above your wrist crease, between the two tendons you can feel when you flex your wrist. Press firmly with your thumb for one to two minutes, then switch wrists.
The evidence here is mixed. In a randomized trial on pregnancy-related nausea, acupressure at P6 reduced how often nausea occurred and how severe it felt compared to a placebo, though it didn’t significantly change how long each episode lasted or how often vomiting happened. It’s free, has no side effects, and is easy to try while you wait for other remedies to kick in. Anti-nausea wristbands sold at pharmacies work by applying sustained pressure to this same point.
Signs Your Stomach Needs More Than Home Remedies
Most upset stomachs resolve on their own within 24 to 48 hours. Certain symptoms signal something more serious is going on. Seek medical attention if you notice blood in your vomit or stool, vomit that is green or bright yellow (bilious), severe abdominal pain with a rigid or distended belly, or signs of dehydration like dizziness, very dark urine, or fainting. A fever above 38.5°C (about 101.3°F) alongside stomach pain also warrants a visit, as does stomach distress following abdominal trauma or recent surgery.
If you’re on blood thinners or have a known heart condition or abdominal aneurysm, stomach pain deserves a lower threshold for getting checked out. The same goes for anyone who is pregnant, where certain causes of abdominal pain require urgent evaluation.