10+ Upset Stomach Recipes for Quick Relief and Comfort

An upset stomach can be uncomfortable and distressing, but the right recipes can help ease your discomfort. Finding simple meals that are gentle on your digestive system can make a big difference in how you feel. Whether it’s after enjoying a big meal or due to something you’ve eaten, having a few go-to recipes can provide relief and comfort.

In this article, you’ll discover a variety of easy-to-make recipes that focus on ingredients known to soothe an upset stomach. These meals can help you feel better fast, so you can get back to your daily routine.

1) Berry-Kefir Smoothie

A berry-kefir smoothie is a tasty choice when your stomach feels upset. Kefir is a fermented drink that contains probiotics, which can help balance your gut. The fruit adds natural sweetness and flavors.

To make this smoothie, you will need a blender. Combine all your ingredients and blend until smooth. It’s quick and easy, perfect for a light meal or snack.

Ingredients

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

Cooking Instructions

1. Add the frozen berries, kefir, banana, almond butter, and vanilla extract into your blender.
2. Blend until smooth.
3. Pour into a glass and enjoy immediately.

2) Hot Ginger Tea

Hot ginger tea is a comforting drink that can help soothe an upset stomach. Ginger is known for its calming properties and can reduce nausea. It’s a simple recipe that you can make at home.

To prepare ginger tea, start with fresh ginger root. You’ll need about two inches, which you will peel and slice thinly.

Boil four cups of water in a pot. Once boiling, add the ginger slices and let them simmer for about 10 minutes.

You can add honey or lemon for extra flavor if you like. Strain the tea into your favorite cup and enjoy!

Ingredients

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

Cooking Instructions

1. Peel and slice the ginger root thinly.
2. Boil four cups of water in a pot.
3. Add the ginger slices to the boiling water.
4. Let it simmer for 10 minutes.
5. Strain the tea into a cup.
6. Add honey or lemon to taste, if desired.

3) Classic Baked Chicken

Classic baked chicken is an easy and comforting dish when your stomach feels upset. It is light, easy to digest, and has a mild flavor that can be soothing.

To prepare, season the chicken with a little salt and pepper. Bake it in the oven at 375°F (190°C) until it’s fully cooked. This usually takes about 25 to 30 minutes.

You can serve it with steamed vegetables or rice for a complete meal. This will help provide nutrients while keeping your stomach calm.

Ingredients

• 2 boneless, skinless chicken breasts
• Salt (to taste)
• Pepper (to taste)

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Season the chicken breasts with salt and pepper.
3. Place the chicken on a baking sheet.
4. Bake for 25 to 30 minutes or until cooked completely.
5. Let it rest before serving.

4) Baked Sweet Potatoes

Baked sweet potatoes are not only tasty, but they are also gentle on your stomach. They provide important nutrients and can be a comforting dish when you’re feeling unwell.

To make them, you just need a few ingredients and some time in the oven. The natural sweetness of the potatoes can brighten your day and help settle your stomach.

Ingredients

• 2 medium sweet potatoes
• Olive oil
• Salt

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Wash and scrub the sweet potatoes.
3. Prick each potato several times with a fork.
4. Rub them with a little olive oil and sprinkle with salt.
5. Place on a baking sheet and bake for 45-60 minutes, until tender.
6. Let cool slightly, then slice and enjoy!

5) Kefir with Bananas

Kefir with bananas is a soothing option for an upset stomach. Kefir is a fermented drink that helps your gut. It contains probiotics that can support healthy digestion.

To make this smoothie, blend ripe bananas with kefir. You can add a little honey for sweetness if you’d like. This drink is creamy and gentle on your stomach.

Bananas are easy to digest and can help calm nausea. Together with kefir, they create a nutritious option to help you feel better.

Ingredients

• 1 cup kefir
• 1 ripe banana
• 1 tablespoon honey (optional)

Cooking Instructions

1. Peel the banana and break it into pieces.
2. In a blender, combine the banana and kefir.
3. If desired, add honey for sweetness.
4. Blend until smooth.
5. Pour into a glass and enjoy!

6) White Rice and Poached Chicken

White rice and poached chicken make a simple and soothing meal for an upset stomach. This dish is gentle on your digestive system and easy to prepare.

To start, cook the white rice according to the package instructions. Typically, you will need two cups of water for one cup of rice. Bring it to a boil, then lower the heat and let it simmer.

For the poached chicken, fill a pot with enough water to cover the chicken. Heat the water to about 160°F to 180°F (71°C to 82°C). Add seasoned chicken breasts and gently poach them for about 15-20 minutes until cooked through.

Serve the chicken sliced on a bed of rice. This dish is not only comforting but also packed with nutrients.

Ingredients

• 1 cup white rice
• 2 cups water
• 2 boneless chicken breasts
• Salt and pepper to taste

Cooking Instructions

1. Cook the rice in boiling water on low heat for 15-20 minutes.
2. In another pot, heat water to 160°F-180°F (71°C-82°C).
3. Add chicken breasts to the water.
4. Poach for 15-20 minutes until fully cooked.
5. Serve chicken over the rice.

7) Steamed Carrots and Peas

Steamed carrots and peas are easy to make and gentle on your stomach. Both vegetables are mild and packed with nutrients. They are perfect for when you’re feeling under the weather.

To prepare, you will need fresh or frozen peas and carrots. Steaming them helps preserve their nutrients and makes them easier to digest.

Ingredients

• 1 cup of peas (fresh or frozen)
• 1 cup of carrots (sliced or baby carrots)
• Water

Cooking Instructions

1. Fill a pot with about an inch of water and bring it to a boil.
2. Place a steamer basket over the pot.
3. Add the carrots first and steam for about 5 minutes.
4. After 5 minutes, add the peas and steam for an additional 3-5 minutes.
5. Check for tenderness, then serve warm.

8) Saltine Crackers and Applesauce

Saltine crackers are a great option when your stomach is upset. They are easy to digest and can help settle your stomach. Their salty flavor can also provide comfort during uncomfortable times.

Applesauce is another gentle food for an upset stomach. It is soft and soothing, making it easy to eat. Plus, it adds a bit of sweetness without being harsh on your system.

Combining these two creates a simple snack that can provide relief. Grab some Saltine crackers and a small bowl of applesauce for a quick and easy remedy.

Ingredients

• Saltine crackers
• Applesauce

Cooking Instructions

1. Take a handful of Saltine crackers.
2. Scoop out a portion of applesauce in a bowl.
3. Enjoy the crackers with a bite of applesauce as needed.

9) Chicken Noodle Broth Soup

Chicken noodle broth soup is perfect for soothing an upset stomach. It combines warm chicken broth with soft noodles for comfort. This simple recipe warms you up and helps settle your tummy.

You can add healthy vegetables like carrots and celery for extra flavor and nutrition. Garlic is another great addition that might help boost your immune system.

This broth is light and easy to digest, making it a great choice when you’re not feeling well. You will enjoy the warmth and nourishment it brings.

Ingredients

• 4 cups (1 liter) chicken broth
• 1 cup (about 125 g) egg noodles
• 1 carrot, sliced
• 1 celery stalk, chopped
• 1 clove garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. In a pot, heat the chicken broth over medium heat.
2. Add the garlic, carrots, and celery. Cook for 5 minutes.
3. Stir in the egg noodles and cook until tender, about 7-8 minutes.
4. Season with salt and pepper before serving. Enjoy!

10) Oatmeal with Applesauce

Oatmeal with applesauce is a comforting dish, perfect for an upset stomach. It’s gentle on your digestive system and easy to prepare.

Start with plain oats, which provide fiber to help keep things moving. Adding applesauce not only sweetens your oatmeal but also includes natural sugars and nutrients.

To make your oatmeal, cook the oats according to package instructions. Stir in a generous amount of applesauce for flavor. You can also sprinkle some cinnamon for an extra touch. This simple dish can be a soothing breakfast or snack.

Ingredients

• 1 cup rolled oats
• 2 cups water or milk
• 1/2 cup unsweetened applesauce
• 1/2 teaspoon cinnamon (optional)

Cooking Instructions

1. In a pot, bring 2 cups of water or milk to a boil.
2. Add 1 cup of rolled oats.
3. Reduce heat and simmer for 5 minutes, stirring occasionally.
4. Then, remove the pot from the heat and stir in 1/2 cup of applesauce.
5. Sprinkle with cinnamon if desired.
6. Enjoy warm!