Proven Natural Remedies for Upset Stomach (Evidence Based)
Home remedies for an upset stomach can help to relieve nausea, bloating, cramping, gas, and heartburn. Some of the best foods for stomach upset and indigestion include ginger, chamomile, peppermint, and probiotics. If you want upset stomach remedies to be effective, it is also important to make sure that stress isn’t adding to your digestive upset.
Apart from using natural remedies for a queasy stomach, it is also important to know what to eat with an upset stomach. Eating foods such as white rice, oatmeal, soups, and other foods that are easy to digest can help to relieve gas, diarrhea, stomach aches, and bloating.
You can improve your stomach upset symptoms by avoiding fatty foods, not lying down after eating, or not eating spicy foods.
In this article, you will find out about the best natural remedies for stomach upset and indigestion. You will also learn how to use many of these home treatments to quickly settle an upset stomach.
Reasons for an Upset Stomach
Most of us suffer some form of indigestion (dyspepsia), digestive upset, nausea, and diarrhea from time to time. In most cases, mild stomach upset and abdominal pain is nothing to worry about.
Doctors from the National Health Service say that some causes of stomach cramps and bloating could be due to trapped gas. Stomach upset along with diarrhea and nausea are often symptoms of a stomach bug or food poisoning. (1)
Bacterial infections caused by the Helicobacter pylori bacteria can result in stomach lining inflammation (gastritis) or a stomach ulcer. (30)
If you suffer from frequent bouts of stomach aches, indigestion, and diarrhea, you may have a chronic digestive issue. Conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) can cause nausea, bloating, watery stool, or constipation. (1)
Even if you have a chronic digestive condition, many of the home remedies for an upset stomach can provide relief from your symptoms.
Natural Remedies for an Upset Stomach
What natural remedies can help settle an upset stomach quickly? Let’s look in more detail at what you can do if you have nausea, stomach aches, indigestion, and gas.
Ginger to Soothe Stomach Upset
One of the best home remedies for stomach upset, nausea, bloating, and diarrhea is ginger.
The book Herbal Medicine: Biomolecular and Clinical Aspects says that ginger is an effective natural anti-nausea agent that relieves many types of stomach upset. (2)
The British Journal of Anaesthesia reported that the anti-inflammatory properties of ginger help to relieve nausea and vomiting. This home remedy is effective for stomach upset caused by morning sickness, seasickness, or chemotherapy. (3)
Ginger root powder, ginger tea, or chewing fresh ginger are all effective ways to help relieve stomach aches, nausea, and cramping naturally. (2)
To get rid of stomach cramps and feelings of vomiting, chop up ½ inch piece of ginger and put it in a cup of boiling water. Cover and leave to infuse for 5 minutes then consume to help relieve stomach upset.
Learn more about the many health benefits of taking ginger root and ginger tea. You can also find out why ginger tea is one of the best teas for digestion.
Ginger and artichoke supplements can help treat an upset stomach naturally
You can also take ginger powder supplements to get rid of indigestion, nausea, abdominal cramping, and bloating.
A 2015 clinical trial found that a natural remedy of ginger and artichoke extracts was useful for stomach upset relief. Taking the ginger/artichoke capsules twice a day before meals helped to relieve many signs of dyspepsia. (4)
Peppermint for Stomach Upset and Diarrhea
A cup of soothing peppermint tea can do much to alleviate many symptoms of gastrointestinal distress.
A 2006 review of the health benefits of peppermint found that peppermint tea helps to relax muscles in the stomach. This soothing effect can help treat symptoms of stomach upset and relieve abdominal cramping. The antimicrobial properties of peppermint mean that it is also good for relieving symptoms of food poisoning. (5)
Other scientific research has confirmed that peppermint is an effective herbal remedy for indigestion, dyspepsia, and stomach upset. (6)
If you suffer from abdominal upset due to IBS or IBD, then taking peppermint oil capsules can help to treat flatulence, cramping, and diarrhea. (7)
Put a few leaves of fresh peppermint in a cup of boiling water, cover for several minutes to infuse, and consume 2-3 times a day to help relieve stomach aches.
Learn more about the uses of peppermint oil as a stomach ache remedy in helping to relieve chronic digestive problems.
Cinnamon as Natural Stomach Ache Remedy
One of the ways to help get rid of a stomach bug and settle an upset stomach is to take cinnamon.
The journal Pharmacognosy Research reports that natural remedies using cinnamon have been traditionally used to cure stomach ailments. Cinnamon contains properties that are anti-inflammatory, antimicrobial, and antioxidant. (8)
Taking cinnamon remedies may be good if your stomach pain, nausea, and upset is caused by a gastric ulcer. Research has shown that cinnamon can help to kill off Helicobacter pylori stomach infections that can cause ulcers. (9)
You can add a teaspoon of cinnamon powder to a healthy smoothie or a cup of herbal tea to help treat an upset stomach.
Learn about more ways you can benefit from cinnamon and how to use it in natural home remedies for digestive upset.
Chamomile Tea for Upset Stomach, Indigestion, and Dyspepsia
One of the best things to drink for an upset stomach is chamomile tea because of its soothing properties.
Drinking chamomile tea is one of the most popular home remedies for stomach upset. Scientific studies have shown that chamomile relaxes muscles in the digestive tract to treat stomach pain and gas. Chamomile also helps relieve diarrhea, nausea, vomiting, and indigestion. (10)
The easiest way to use chamomile as a stomach cramp remedy is to put a chamomile tea bag in a cup of boiling water. Cover the cup and allow to infuse for few minutes. Drink the chamomile tea after every meal to remedy an upset stomach after eating.
Learn about more of the benefits of taking chamomile tea to help cure a stomach ache fast.
Cumin and Caraway Help Soothe Stomach Ache
If you suffer from an upset stomach due to a chronic digestive issue, you can try taking cumin extracts to soothe your symptoms.
A study on the healing effects of cumin found that its extracts were good for bloating, nausea, and cramping. The study showed that taking 20 drops of cumin oil daily helped treat many symptoms of IBS including abdominal pain, an urgent need to poop, and mucus in the stool. (11)
Other studies have shown that caraway seeds help to relieve digestive disorders such as stomach upset, indigestion, and a buildup of excess gas. (12)
If you suffer from regular stomach upset, find out other ways of using cumin to help relieve a queasy stomach.
Black Cumin Seeds for Upset Stomach and Diarrhea
A home remedy that can help you if you feel like throwing up or you have diarrhea is black cumin seeds (Nigella sativa).
Black cumin seeds are different from regular cumin seeds but they have a similar therapeutic effect on your digestive system.
Research from 2016 found that black cumin contains a compound that helps treat symptoms of dyspepsia. Taking black cumin extracts can relieve abdominal distension (bloating), nausea, vomiting, constipation, and diarrhea. (13)
Taking black cumin extract can also treat an upset stomach caused by a gastric ulcer. One study found that black cumin seeds were just as effective as triple therapy for eradicating H. pylori gastric infections. (14)
Further reading: the many health benefits of black seed oil to lower cholesterol, treat diabetes, and help lose weight.
Figs to Help Resolve Digestive Issues
Figs are one of the foods to eat that help to get your digestive system working better if you have indigestion or constipation.
Fresh and dried figs contain fiber and are packed full of antioxidants that help to relieve a number of gastrointestinal issues. Figs have been used to treat indigestion because of their anti-inflammatory and antispasmodic properties. Figs are also good to eat if stomach aches have been caused by constipation. (15)
One scientific study found that extracts of figs have a laxative effect without causing diarrhea. (16)
Find out more about the amazing health benefits of figs and how you can use them as a natural remedy for digestive problems.
Rice Can Help Your Stomach Stop Hurting
If you have diarrhea along with stomach aches, then eating some small portions of white rice can help to improve your symptoms.
Researchers say that rice is digested in the small intestine without causing excess gas. Consuming a rice-based diet if you have intestinal problems can help to reduce bloating and a buildup of flatulence. Rice was recommended as the best food to eat if you have bloating and stomach aches. (17)
Other studies have found that eating rice can benefit people who suffer from persistent diarrhea. Another benefit of eating a rice meal when you have stomach upset is that it helps improve nutrient absorption. (18)
Of course, brown rice is usually recommended because of its fiber content. However, switching to white rice meals may be better if you have stomach upset and diarrhea. You can find out here how to make white rice much healthier for you.
Licorice for Stomach Upset Problems
If you have stomach cramping, nausea after eating, and a sour stomach, taking licorice root can help soothe stomach upset.
Licorice root is good for alleviating stomach complaints because it has antimicrobial and medicinal properties. Licorice can help to kill off bacterial infections and reduce irritation caused by inflammation. (19)
One study into the gastroprotective effects of licorice found that it helps to treat peptic ulcers. In fact, licorice root was just as effective as some traditional remedies for treating ulcers. Some of the symptoms of ulcers include burping, excess gas, a sour stomach, and heartburn. (20, 21)
Find out why licorice is so effective for treating stomach upset caused by stomach infections.
Probiotics to Manage Digestive Upset
One way to help settle an upset stomach and prevent diarrhea and stomach cramps is to take probiotics regularly.
A 2017 study found that taking probiotics helps to improve the microbiota in the gut and relieve dyspepsia and stomach upset. (22)
One of the foods for stomach upset is yogurt that has been enriched with probiotics. A study involving 44 patients found that probiotic yogurt is good when you have stomach upset. Yogurt with the probiotic strain Lactobacillus gasseri OLL2716 helped to relieve indigestion after eating. (23)
Learn more about the benefits to your gastrointestinal health of taking probiotics. You will also be interested to find out that probiotics can also help boost your immunity.
Probiotics are also good for getting rid of stomach aches caused by constipation.
Manage Stress to Reduce Bouts of Stomach Upset
One of the ways to help make your stomach stop hurting is to find ways to deal with stress better.
According to scientific research, stress and anxiety can be one of the causes of dyspepsia and indigestion. (24)
A study published in 2018 found that helping people deal with work-related stress is an important way to help relieve stomach aches, nausea, heartburn, and other symptoms of dyspepsia. (25)
What is one of the best ways to help settle an upset stomach that is the result of stress? You can try taking a relaxing bath along with some essential oils.
A warm bath to lower stress and to relieve upset stomach
Scientific research backs up the use of a soothing warm bath to help lower stress and reduce aches and pains.
A 2018 randomized intervention study found that most people reported lower stress levels and fewer aches and pains after a warm bath. (26)
To help relieve stomach upset caused by stress, run a warm bath and add 10-15 drops of lavender oil mixed with 1 oz. (30 ml) of a carrier oil. Soak in the bath for up to 20 minutes to help settle your stomach and reduce your levels of stress.
You can learn more about the therapeutic benefits of lavender essential oil and why it is the most common home remedy for stress.
Breathing Exercises to Relieve Upset Stomach
If you have an upset stomach due to anxiety or chronic stress, then practicing deep breathing can help soothe your queasy stomach.
The Scandinavian Journal of Gastroenterology reported that deep breathing exercises can help get rid of indigestion and stomach upset. Breathing exercises lasting for 5 minutes a day helped to improve dyspepsia symptoms in a 4-week period. (27)
You can learn more about the benefits of breathing exercises and how they can stimulate your vagus nerve naturally.
Moderate Regular Exercise Can Help to Treat Digestive Issues
You may be able to reduce many of the symptoms associated with indigestion by increasing your physical activity.
Research from 2016 found that regular exercise helps to improve digestive health in general. However, researchers found that high-intensity exercising or very little exercising can actually increase some symptoms of indigestion. (28)
Change Your Diet to Resolve Gastric and Stomach Upset
If you are having to deal with symptoms associated with acute or chronic stomach upset, making some dietary changes can help.
Avoid fatty foods. The journal Advanced Biomedical Research advises to cut down on fatty foods if you have stomach upset. Foods cooked or roasted in fat can exacerbate indigestion and feelings of fullness, bloating, and nausea. (29)
The BRAT diet. If you are recovering from diarrhea, gastroenteritis, an upset stomach, or food poisoning, then the BRAT diet could benefit you. The BRAT diet consists of banana, rice, applesauce, and toast. These are foods that are easily digestible and can help you recover quicker from severe stomach upset. (30) If you have diarrhea along with stomach upset, find out how the BRAT diet can help you recover quicker.
The FODMAP diet. This consists of foods that are easily digestible and lessens the impact of chronic digestive conditions that cause stomach upset. Studies have found that the FODMAP diet can help relieve bloating, stomach aches, and diarrhea. (31) Find out more about how the FODMAP diet can help relieve stomach pain after eating.
The Bland diet. Temporally switching to the bland diet can help treat a sour stomach, vomiting, stomach aches from ulcers, and diarrhea. The principles of the bland diet are to consume foods that are not spicy, fried, or fatty.
Avoid dairy or gluten if you have food allergies, sensitivities, or difficulty digesting lactose in dairy products or gluten in grains. Learn more about the symptoms of lactose intolerance and gluten sensitivity.
Drink Fluids to Improve Digestive Health
One of the simplest ways to help keep your digestion working property and avoid indigestion is to drink plenty of fluids.
According to research published in 2019, mild dehydration can lead to an increase of symptoms relating to indigestion. (32)
Learn about more symptoms of dehydration and how much fluids you should drink daily to keep your body working properly.
If you experience frequent bouts of diarrhea, it is very important to replenish your body with enough electrolytes. You can find a great recipe for coconut water which is a great remedy for diarrhea.
Apple Cider Vinegar for a Sour Stomach
If you suffer from heartburn, acid reflux, or other symptoms of indigestion, then drinking diluted apple cider vinegar (ACV) can be good for your stomach upset.
One study found that consuming diluted apple cider vinegar can help to neutralize excess stomach acid. In fact, in some cases, drinking apple cider vinegar could be as useful as antacids for heartburn. (33)
One way to boost the effectiveness of apple cider vinegar for helping to get rid of indigestion is to add some raw honey. Studies have shown that honey can help to relieve some of the symptoms of acid reflux. (34)
You could also use honey to get rid of a sour stomach because Manuka honey can destroy the H. pylori bacteria in the gut.
Make an apple cider vinegar drink for stomach upset by mixing 1-2 tablespoons of ACV with 8 Fl.oz. of water. Add a teaspoon of honey, mix well and drink 2 or 3 times a day to help improve your stomach health.
Find out more reasons why drinking apple cider and honey can be good for you.
Lemon Juice and Baking Soda Drink As a Home Remedy for Upset Stomach
You can cure an upset stomach fast by consuming a drink containing lemon juice and baking soda.
Consuming spicy meals or fatty meals can lead to pressure in your stomach and indigestion. Some studies have shown that combining citrus juice with an alkaline such as baking soda works to relieve gastric upset.
For example, researchers from India found that combining lime juice with sodium bicarbonate helped to quickly cure stomach upset. The acidic lime juice helped break down fat during digestion and the baking soda neutralizes stomach acid. (35)
Even just drinking a glass of water with a teaspoon of baking soda can be effective for treating heartburn naturally.
Did you know that drinking a glass of lemon water first thing in the morning can help boost your digestion? Treating indigestion and dyspepsia with lemon juice is one of the benefits of this healthy drink.
Aloe Vera to Treat a Sour Stomach
Drinking aloe vera juice can help to remedy several digestive issues.
For example, a research published in the Journal of Research in Medicinal Sciences reported that drinking 30 ml of aloe vera juice daily helped to relieve abdominal discomfort and excess gas in patients with IBS. (30)
Scientific research has found that taking aloe vera juice can help to get rid of stomach upset due to its healing and soothing properties. (26)
Other studies have found that you can use aloe vera syrup as a home remedy to treat the symptoms of indigestion naturally. (27)
You can learn how to make your own aloe vera juice if you want to cure a stomach ache fast.
Heating Pad to Relieve Stomach Pain and Gas
If you want to get rid of stomach cramps fast, you can try placing a hot water bottle or similar warm item on your abdomen.
Researchers claim that placing a heating pad or taking a warm bath can help to relieve abdominal cramping. (28)
Although this heat remedy was said to be effective for stomach aches and pains due to menstruation, you can also use it to get pain relief from a sore stomach due to food intolerances or gastritis (stomach inflammation).
What to Do If You Continue to Have an Upset Stomach?
Usually, symptoms of having an upset stomach such as nausea, diarrhea, and abdominal cramping go away after a few hours or few days.
If your symptoms of an upset stomach persist or become severe, you should see your doctor. Repeated episodes of diarrhea with bloating and cramping could be a sign of a chronic digestive condition. (1)
Doctors from the Mayo Clinic say that if you have symptoms of bloody stools, persistent nausea and vomiting, fever, or tenderness when you touch your abdomen, you should seek emergency medical help. (29)
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