Ginger tea is one of the most reliable drinks for settling an upset stomach, backed by decades of research into its ability to reduce nausea and calm digestive discomfort. But it’s not the only option. Depending on whether you’re dealing with nausea, acid reflux, bloating, or dehydration from vomiting, different drinks work better for different problems.
Ginger Tea or Ginger Water
Ginger works because its active compounds block serotonin receptors in the gut. These receptors are the same ones that trigger the nausea signal your body sends to the brain. When ginger blocks them, the “I need to vomit” message gets dialed down. This is the same pathway that prescription anti-nausea medications target, which is why ginger has held up so well in clinical trials for morning sickness, motion sickness, and post-surgical nausea.
You can make ginger tea by steeping a thumb-sized piece of fresh, sliced ginger in hot water for 10 to 15 minutes. Powdered ginger in capsule form also works. Most clinical studies converge on about 1,000 mg of ginger per day as an effective dose for nausea relief, with a safe range between 600 and 2,500 mg. For motion sickness, taking 1,000 mg about an hour before travel is the most commonly studied timing. If you’re pregnant and dealing with morning sickness, the same 1,000 mg daily dose (split into two or three smaller doses) is the one most often studied and supported.
Store-bought ginger ale is a poor substitute. Most brands contain very little actual ginger and a lot of sugar, which can make nausea worse. If you want a cold option, brew strong ginger tea and chill it, or look for ginger drinks that list real ginger extract on the label.
Peppermint Tea
Peppermint relaxes the smooth muscle lining your digestive tract, which makes it especially good for bloating, gas, and cramping. If your stomach feels tight or distended, peppermint tea can ease that tension relatively quickly.
There’s one important exception: if your stomach trouble involves acid reflux or heartburn, skip the peppermint. The same muscle-relaxing effect that helps with cramping also relaxes the valve between your esophagus and stomach. In a study of 27 subjects, peppermint caused measurable relaxation of this valve within one to seven minutes, allowing stomach acid to flow back up. So peppermint helps a crampy stomach but makes a burning stomach worse.
Clear Broths and Electrolyte Drinks
If you’ve been vomiting or having diarrhea, the biggest risk isn’t the stomach upset itself. It’s dehydration and the loss of electrolytes like sodium and potassium. Plain water replaces fluid but not the minerals your body is losing, so drinks with some salt and a small amount of sugar absorb faster and restore balance more effectively.
Warm chicken or vegetable broth is a good first choice because it provides sodium, fluid, and a small amount of calories without putting much demand on your digestive system. Sip it slowly rather than drinking a full bowl at once.
Commercial oral rehydration solutions (like Pedialyte) are designed specifically for this purpose, with precise ratios of sodium, potassium, and glucose that maximize fluid absorption in the gut. They’re particularly useful for children or anyone who has been vomiting for several hours. You can also make a basic version at home: mix six teaspoons of sugar and half a teaspoon of salt into one liter of clean water.
Baking Soda Water for Acid Upset
If your stomach discomfort is specifically from too much acid, such as heartburn or a sour stomach after eating, a small amount of baking soda dissolved in water neutralizes acid on contact. The Mayo Clinic recommends half a teaspoon of baking soda in a full glass of water, taken no more than every two hours. Do not exceed four teaspoons in a single day.
This is a short-term fix only. Baking soda is high in sodium and shouldn’t be used for more than two weeks. If your acid symptoms keep returning, that’s a sign something else is going on. It also tends to cause gas as the baking soda reacts with stomach acid, so it may not be the best choice if bloating is already part of your problem.
Plain Water and What to Avoid
Sometimes simple is best. Room-temperature water, sipped slowly, is gentle on an irritated stomach and helps with the mild dehydration that often accompanies nausea. Ice-cold water can sometimes trigger stomach cramps, so keeping it closer to room temperature is easier on your system.
A few popular remedies are worth reconsidering. Carbonated water is often recommended for upset stomachs, but research shows it doesn’t actually speed up digestion. It changes how food distributes inside the stomach, keeping more of it in the upper portion for longer due to the gas expanding the stomach. Some people find this soothing, while others find it makes fullness and bloating worse. If carbonation helps you, it’s fine to use it, but it’s not doing what most people think it’s doing.
Apple cider vinegar is another popular suggestion that deserves caution. Studies show it significantly slows stomach emptying, which is the opposite of what you want when you’re feeling queasy or overly full. For people with gastroparesis or diabetes, this effect can be particularly problematic, worsening symptoms and interfering with blood sugar control. If your stomach is already struggling to process food, vinegar will likely make things worse.
Coffee, alcohol, and highly acidic juices like orange juice are all likely to irritate an already upset stomach. Milk can temporarily coat and soothe, but it stimulates acid production within 30 minutes, often leaving you worse off than before.
Matching Your Drink to Your Symptoms
- Nausea or queasiness: Ginger tea is your best option. Sip it warm and slowly.
- Bloating, gas, or cramping: Peppermint tea relaxes the muscles causing the discomfort.
- Heartburn or acid reflux: Baking soda water neutralizes acid. Avoid peppermint.
- After vomiting or diarrhea: Electrolyte drinks or warm broth to replace lost fluids and minerals.
- General mild upset: Room-temperature water or diluted ginger tea, sipped in small amounts.
Whatever you choose, sipping slowly matters more than what’s in the cup. Drinking too fast can stretch the stomach and trigger more nausea. Small, frequent sips over 15 to 20 minutes give your stomach time to adjust. If your pain gets steadily worse over 8 to 12 hours, you develop a fever, or new vomiting starts after a period of feeling better, those are signs the problem may need more than a drink to resolve.