10+ Recipes for Sick Stomach to Help You Feel Better

When your stomach feels upset, finding the right recipes can make all the difference. Simple meals made with gentle ingredients can help soothe your discomfort and provide some relief. Knowing what to eat during these times is important for recovery and comfort.

In this article, you’ll discover several easy recipes designed for a sick stomach. From soothing smoothies to light soups, each recipe focuses on easy-to-digest ingredients. You will feel better by choosing the right foods when you need them the most.

1) Berry-Kefir Smoothie

The Berry-Kefir Smoothie is a tasty and gentle drink for your stomach. It combines the goodness of berries and kefir, which can be soothing. This smoothie is easy to make and packed with nutrients.

To prepare, you will need frozen mixed berries, kefir, and a banana. Adding a little honey can enhance the flavor without upsetting your tummy.

Ingredients

• 1 ½ cups frozen mixed berries
• 1 cup plain kefir
• ½ medium banana
• 2 teaspoons almond butter (optional)
• ½ teaspoon vanilla extract (optional)

Cooking Instructions

1. Start by placing the frozen berries in a blender.
2. Add the kefir and banana to the blender.
3. If using, add almond butter and vanilla extract.
4. Blend until smooth.
5. Pour into a glass and enjoy!

2) Hot Ginger Tea

Hot ginger tea is an excellent choice for soothing an upset stomach. The warmth of the tea helps comfort your tummy while ginger can ease nausea. It is simple to make and can be enjoyed at any time of day.

To prepare, start with fresh ginger. Slice about two inches of ginger root into thin pieces. Boil four cups of water in a pot.

Once the water reaches a boil, add the ginger slices. Allow it to simmer for 10–15 minutes. You can enhance the flavor with a splash of lemon juice or a bit of honey if you like.

Strain the tea into a cup and enjoy it warm. This calming drink will help with your discomfort.

Ingredients

• 2 inches of fresh ginger root
• 4 cups of water
• Lemon juice (optional)
• Honey (optional)

Cooking Instructions

1. Slice the fresh ginger root into thin pieces.
2. Boil four cups of water in a pot.
3. Add ginger slices once the water is boiling.
4. Simmer for 10–15 minutes.
5. Strain the tea into a cup.
6. Add lemon juice or honey if desired.

3) Classic Baked Chicken

Classic baked chicken is a simple and comforting dish that’s great for a sick stomach. It’s easy to prepare and has a mild flavor that won’t upset your tummy.

To make this dish, preheat your oven to 375°F (190°C). Use boneless, skinless chicken breasts for best results.

Season the chicken with salt, pepper, and a little olive oil. You can also add some gentle herbs like parsley or thyme for flavor without being harsh.

Place the chicken in a baking dish and bake for about 25 to 30 minutes. Make sure it’s cooked through and reaches an internal temperature of 165°F (75°C).

Ingredients

• 2 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 tablespoon olive oil
• Optional: fresh herbs (parsley or thyme)

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Season chicken with salt, pepper, and olive oil.
3. Place chicken in a baking dish.
4. Bake for 25 to 30 minutes or until the internal temperature reaches 165°F (75°C).

4) Baked Sweet Potatoes

Baked sweet potatoes are gentle on your stomach and easy to make. They are rich in vitamins and can be soothing when you are not feeling well. You can enjoy them plain or add a few toppings for flavor.

To make baked sweet potatoes, start by preheating your oven to 400°F (200°C). Wash the sweet potatoes and poke a few holes with a fork. Place them on a baking sheet and bake for about 45-60 minutes, until they are soft.

You can eat them with a little butter, salt, or even yogurt if you’re feeling up to it. They are filling and tasty, making them a perfect food for when you’re sick.

Ingredients:

• Sweet potatoes
• Butter (optional)
• Salt (optional)
• Yogurt (optional)

Cooking Instructions:

1. Preheat the oven to 400°F (200°C).
2. Wash the sweet potatoes.
3. Poke holes in each potato with a fork.
4. Place on a baking sheet and bake for 45-60 minutes.
5. Enjoy plain or with your preferred toppings.

5) Chicken Noodle Soup

Chicken noodle soup is a classic comfort food, especially when you’re not feeling well. It’s gentle on the stomach and easy to digest. Plus, the warm broth helps keep you hydrated.

To start, gather your ingredients. You’ll need chicken, noodles, carrots, celery, and some spices. This soup is not only filling but can also help soothe your stomach.

Cooking chicken noodle soup is simple. First, cook the chicken in a pot until it’s done. Then, add chopped veggies and broth. Finally, stir in the noodles and let everything simmer until cooked.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• ½ lb (225g) carrots, diced
• ½ lb (225g) celery, chopped
• 4 cups (1 liter) chicken broth
• 1 cup (about 100g) egg noodles
• 2 cups (about 250g) cooked chicken, shredded
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic; sauté until softened.
3. Mix in carrots and celery; cook for 5 minutes.
4. Pour in the chicken broth and bring to a boil.
5. Add the egg noodles and chicken; simmer for 10 minutes.
6. Season with salt and pepper before serving.

6) Spicy Chickpea Stew

Spicy Chickpea Stew is a warm and comforting dish that can help soothe a sick stomach. It features hearty chickpeas and tender vegetables for a satisfying meal. The spices add flavor and warmth without being too heavy.

To make it, you will need ingredients like chickpeas, eggplant, tomatoes, and spices such as cumin and paprika. The blend creates a delightful experience that is easy on the stomach.

Ingredients

• 1 can of chickpeas (or 1.5 cups cooked)
• 1 medium eggplant, diced
• 1 can of diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• Fresh mint for garnish

Cooking Instructions

1. Heat olive oil in a pot over medium heat (350°F or 180°C).
2. Add onion and garlic. Sauté until soft.
3. Stir in diced eggplant and cook for 5 minutes.
4. Add chickpeas, tomatoes, cumin, and paprika.
5. Simmer for 20 minutes, stirring occasionally.
6. Season with salt and pepper to taste.
7. Serve hot and garnish with mint.

7) Miso Salmon with Ginger Noodles

Miso salmon with ginger noodles is a soothing dish that’s easy to prepare when you have a sick stomach. The salmon is tasty and rich in omega-3 fatty acids, which can help reduce inflammation.

The ginger in the noodles adds warmth and can settle your tummy. Plus, the dish comes together quickly.

Ingredients

• 2 salmon fillets
• 2 tablespoons miso paste
• 1 tablespoon soy sauce
• 1 tablespoon grated ginger
• 4 ounces whole wheat noodles
• 1 tablespoon sesame oil
• 1 cup spinach
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Mix miso paste, soy sauce, and grated ginger in a bowl.
3. Coat the salmon fillets with the mixture.
4. Bake salmon for 15-20 minutes.
5. Cook noodles according to package instructions.
6. In a pan, heat sesame oil and sauté spinach until wilted.
7. Toss noodles with spinach and serve topped with salmon.

8) Lemon & Mint Aubergine

Lemon & Mint Aubergine is a light and refreshing dish. It combines the flavors of lemon and mint with tender aubergine, making it perfect for a sensitive stomach. This recipe is gentle and easy to digest, which is important when you’re not feeling well.

You can serve this dish with nutty couscous. The add-in of garlic yogurt enhances the taste and provides a creamy texture. It’s simple to prepare and full of flavor.

Ingredients

• 1 large aubergine (eggplant)
• 1 tablespoon rapeseed oil
• 1 large onion, chopped
• 3 garlic cloves, chopped
• 1 tablespoon harissa paste
• 1 teaspoon cumin seeds
• ½ teaspoon ground cinnamon
• Juice of 1 lemon
• Fresh mint leaves
• Salt and pepper to taste
• Couscous for serving

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the aubergine into cubes and sprinkle with salt.
3. Let it sit for 30 minutes to draw out moisture.
4. Rinse and pat dry the aubergine.
5. In a pan, heat the rapeseed oil.
6. Add the onion and garlic; cook until soft.
7. Stir in harissa, cumin, and cinnamon.
8. Add the aubergine and lemon juice, mixing well.
9. Transfer everything to a baking dish.
10. Bake for 25-30 minutes until golden.
11. Serve over couscous and top with fresh mint.

9) Bircher Muesli with Apple & Banana

Bircher muesli is a tasty and healthy option, especially for a sick stomach. It combines oats, yogurt, and fresh fruits like apple and banana. This dish is easy to prepare and can be enjoyed cold, making it gentle on your stomach.

To make Bircher muesli, soak oats overnight in milk or yogurt. This softens the oats and makes them easier to digest. You can add diced apple and banana for natural sweetness and flavor.

You can top it with nuts or seeds for extra texture. A drizzle of honey can add a touch of sweetness if you like.

Ingredients

• 1 cup old-fashioned oats
• 1 cup milk or yogurt
• 1 apple, diced
• 1 banana, sliced
• Honey (optional)
• Nuts or seeds (optional)

Cooking Instructions

1. In a bowl, combine oats and milk or yogurt.
2. Let them soak in the fridge overnight.
3. When ready, add diced apple and sliced banana.
4. Stir well and top with nuts or honey if desired.

10) Citrus-infused Pasta

Citrus-infused pasta is a light and refreshing dish that’s perfect for an upset stomach. The bright flavors from lemon or orange can help soothe nausea and add a cheerful touch to your meal.

You can make it quickly with just a few simple ingredients. Start by cooking your favorite pasta until it’s al dente.

For the sauce, mix olive oil, fresh lemon juice, and a bit of lemon zest. Toss the cooked pasta in this mixture until it’s well coated.

Finish with a sprinkle of fresh herbs like parsley for added flavor. You can add some grated Parmesan cheese if you like.

Ingredients

• Pasta (any shape)
• Olive oil
• Fresh lemon juice
• Lemon zest
• Fresh herbs (like parsley)
• Grated Parmesan cheese (optional)

Cooking Instructions

1. Cook the pasta according to package directions.
2. In a bowl, combine olive oil, lemon juice, and lemon zest.
3. Drain the pasta. Then, toss it in the citrus sauce.
4. Add fresh herbs and cheese, if desired.
5. Serve warm and enjoy!