Most upset stomachs can be settled with a combination of simple home remedies, the right over-the-counter product, and a few hours of patience. What works best depends on what’s causing the discomfort, whether it’s nausea, bloating, acid, cramping, or diarrhea. Here’s what actually helps and why.
Peppermint for Cramps and Bloating
If your stomach feels tight, crampy, or bloated, peppermint is one of the fastest natural options. Peppermint oil works by relaxing the smooth muscle lining your digestive tract, which reduces the spasms that cause that gripping, uncomfortable feeling. You can sip peppermint tea or use enteric-coated peppermint oil capsules, which dissolve in the intestine rather than the stomach.
One caveat: if your upset stomach is caused by acid reflux or heartburn, peppermint can make things worse. Relaxing the muscle at the base of your esophagus allows acid to creep upward. So save peppermint for cramping and gas, not for that burning feeling behind your breastbone.
Ginger for Nausea
Ginger is the go-to when nausea is your main symptom. It speeds up the rate at which your stomach empties, which helps when food is sitting like a brick. Ginger tea, ginger chews, or even flat ginger ale (let it go flat first, since carbonation can add pressure) all deliver enough of the active compounds to make a difference. Aim for about a thumb-sized piece of fresh ginger steeped in hot water, or follow the dosing on a ginger supplement.
Over-the-Counter Options
Different products target different problems, so picking the right one matters more than grabbing whatever is closest.
Antacids (calcium carbonate products like Tums) neutralize stomach acid on contact. They work within minutes, which makes them ideal for heartburn or that sour, burning feeling after a heavy meal. The tradeoff is that they wear off relatively quickly because your body’s natural clearing mechanisms flush them out.
Acid reducers like famotidine (Pepcid) take longer to kick in because they work differently. Instead of neutralizing acid that’s already there, they block your stomach from producing as much acid in the first place. The result is slower relief but a much longer window of comfort. If you know a meal is likely to cause trouble, taking one beforehand can prevent the problem entirely.
Bismuth subsalicylate (Pepto-Bismol) is the most versatile option. It reduces fluid flow into the bowel, calms intestinal inflammation, and can even kill some of the organisms responsible for diarrhea. It’s a solid choice when your upset stomach involves loose stools, general queasiness, or that vague “something isn’t right” feeling. Follow the package directions carefully, and don’t combine it with other salicylate products like aspirin.
What to Eat (and What to Skip)
The old advice to stick strictly to bananas, rice, applesauce, and toast (the BRAT diet) is fine for the first day or two, but it’s more restrictive than necessary. Those foods are gentle on the stomach, but they’re low in protein and other nutrients your body needs to recover. Once the worst has passed, you can broaden to cooked squash, carrots, sweet potatoes without skin, avocado, skinless chicken or turkey, fish, and eggs. These are all bland and easy to digest while delivering more of what your body actually needs.
What to avoid until you feel better: greasy or fried foods, dairy (especially if diarrhea is involved), caffeine, alcohol, and anything heavily spiced. Large meals are harder on a recovering stomach than small, frequent ones.
Probiotics for Stomach Bugs
If your upset stomach is part of a stomach bug or food poisoning, a specific probiotic yeast called Saccharomyces boulardii can shorten how long you’re miserable. A meta-analysis found it reduced diarrhea duration by roughly 1.6 days compared to no treatment, with even stronger results (about 2 days shorter) when doses were adjusted by age. You can find it at most pharmacies under brand names like Florastor. It won’t stop symptoms immediately, but it can meaningfully cut recovery time.
Pressure Point for Nausea
Pressing on a spot called P6, located on the inside of your wrist about three finger-widths below the base of your palm, between the two tendons, can reduce nausea. This isn’t folk medicine. A Cochrane review covering more than 3,000 patients found that stimulating this point was superior to a sham treatment for both nausea and vomiting. Pooled data even suggested it worked better than some anti-nausea medications for nausea specifically, and was equivalent for vomiting. You can press firmly with your thumb for two to three minutes, or use an acupressure wristband that applies constant pressure.
Position and Timing Matter
How you position your body after eating can make a surprising difference, especially if acid is part of the problem. Lying flat lets stomach acid pool at the base of your esophagus. If you need to lie down, elevate your upper body with a wedge pillow (regular pillows tend to bend you at the waist, which can increase abdominal pressure). A small study from Harvard Health found that acid clears much faster when you lie on your left side compared to your back or right side. This is because of where your stomach sits anatomically: on the left side, gravity keeps the contents pooled away from the valve connecting your stomach to your esophagus.
Avoid eating within two to three hours of bedtime. This gives your stomach time to empty before you’re horizontal, reducing the chance of nighttime reflux or lingering discomfort.
Signs That Need Medical Attention
Most upset stomachs resolve on their own within a few hours to a couple of days. But certain patterns signal something more serious. The American College of Emergency Physicians recommends seeking emergency care if abdominal pain is sudden, severe, or doesn’t ease within 30 minutes. Continuous severe pain accompanied by nonstop vomiting can indicate a life-threatening condition.
Pay attention to location. Pain concentrated in the lower right abdomen, especially with fever, loss of appetite, and nausea, may point to appendicitis. Pain in the middle upper abdomen that worsens after eating, lasts for days, and comes with a swollen or tender belly could suggest pancreatitis. Signs of dehydration (dark urine, dizziness, dry mouth), bloody vomit or stool, or a high fever alongside stomach pain all warrant a call to your doctor or a trip to urgent care rather than waiting it out at home.