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What not to eat when your stomach is upset

What not to eat when your stomach is upset Illustrative photo (Freepik)
Author: Maria Kholina

Stomach issues are a common occurrence often linked to diet. Whether it's nausea on a long journey or loss of appetite during illness, knowing what to eat and avoid is crucial, according to WebMD.

When you have a stomachache, cramps, or feel very nauseous, the last thing you want to do is eat something. It's even harder to know what to do if you have vomiting or diarrhea. But some foods can give you the nutrients you need without making you feel sick.

What not to eat

Dairy products: Milk, cheese, and ice cream are hard to digest due to their high fat content. Opt for plain, low-fat yogurt in moderation.

Fried food: High in oil and fat, fried food can exacerbate stomach issues even though it's generally healthy.

Carbonated water: Bubbles may pose an issue as gas enters the digestive system. Small sips of still carbonated water might be tolerable though.

Spicy food: While tempting, spicy food can strain your digestive system, potentially intensifying stomach discomfort. Stick to gentle foods until improvement.

Raw fruits and vegetables: Although nutritious when healthy, the fiber in them can worsen stomach issues. Gradually reintroduce them after recovery.

What to eat

Start with liquids: Sports drinks, clear broth, or coconut water provide essential minerals without taxing your system.

Try bananas: Bananas are easily digestible and rich in potassium, beneficial if dealing with diarrhea or vomiting.

Rice: Opt for plain white rice over whole grains, as it's easier on the stomach and can help solidify bowel movements.

Applesauce: It is easily digestible and rich in nutrients, including soluble fiber that dissolves in water.

Toast: Simple white bread toast is preferable over fiber-rich whole grain products when stomach issues arise.

Once you feel better and have 24-48 hours without vomiting or diarrhea, you can gradually reintroduce foods like baked potatoes and boneless, skinless chicken breasts. Afterward, consider adding small amounts of fruits and vegetables to your diet.