10 Proven Ways to Get Rid of Upset Stomach
A few months ago, I found myself in a familiar and frustrating situation. I was sitting at my desk, trying to focus on work, but my stomach had other plans. It was as if a storm was brewing inside—rumbling, cramping, and making me feel queasy. I tried to ignore it, but the discomfort was impossible to overlook. I’d eaten something I shouldn’t have (again), and my body was paying the price.
If you’ve ever felt like your stomach was staging a rebellion, you know how disruptive it can be. Whether it’s from something you ate, stress, or a random bout of bad luck, an upset stomach can throw your whole day off track. But the good news? There are ways to calm the chaos and restore balance.
Here are 10 proven ways to get rid of an upset stomach, each backed by science and real-life experience.
1. Ginger: The Ancient Soother
When your stomach feels like it’s tied in knots, ginger can be a lifesaver. This root has been used for centuries to treat nausea, indigestion, and stomach discomfort.
Why It Works:
Ginger contains compounds called gingerols and shogaols, which relax your gastrointestinal muscles and reduce inflammation.
How to Use It:
- Sip on ginger tea.
- Chew a piece of raw ginger.
- Add grated ginger to hot water with a bit of honey.
Personal Experience:
I used to keep ginger chews in my bag for emergencies. One day, during a particularly bad stomach episode at work, I popped one in my mouth. Within minutes, the nausea subsided, and I could think clearly again. Ginger truly feels like a warm hug for your stomach.
2. Peppermint Tea: Nature’s Digestive Aid
Peppermint tea isn’t just refreshing—it’s a gentle remedy for stomach woes.
Why It Works:
Peppermint contains menthol, which has an antispasmodic effect on the muscles of your digestive tract, helping to ease cramps and discomfort.
How to Use It:
- Brew fresh peppermint leaves or use a tea bag.
- Sip slowly while it’s warm.
Personal Experience:
On a cold winter evening, I was curled up on the couch with an upset stomach. A friend suggested peppermint tea, and I reluctantly tried it. The soothing warmth and minty freshness worked wonders—I felt calm and relaxed within 20 minutes.
3. Follow the BRAT Diet
When your stomach is upset, eating can feel like a gamble. The BRAT diet—bananas, rice, applesauce, and toast—offers gentle, easily digestible foods that won’t irritate your system.
Why It Works:
These foods are bland and low in fiber, giving your stomach a chance to recover without adding extra strain.
How to Use It:
Stick to small portions and eat slowly. Pair it with plenty of fluids to stay hydrated.
Personal Experience:
After a bout of food poisoning, the BRAT diet was my go-to. Bananas and applesauce were like a lifeline, giving me energy without upsetting my stomach further.
4. Hydrate with Electrolytes
An upset stomach often leads to dehydration, especially if vomiting or diarrhea is involved. Replenishing lost fluids is crucial for recovery.
Why It Works:
Electrolyte-rich drinks restore balance in your body, helping you rehydrate more effectively than water alone.
How to Use It:
- Sip on coconut water, an oral rehydration solution, or diluted sports drinks.
- Avoid sugary or caffeinated beverages, as they can worsen dehydration.
Personal Experience:
During a nasty stomach virus, coconut water became my saving grace. Its natural sweetness and gentle hydration helped me bounce back quicker than I expected.
5. Apply Heat to Your Stomach
A heating pad or hot water bottle can work wonders when your stomach feels tight and crampy.
Why It Works:
Heat increases blood flow to the area, relaxing tense muscles and alleviating discomfort.
How to Use It:
- Place a heating pad or hot water bottle on your abdomen.
- Use for 15–20 minutes at a time.
Personal Experience:
I still remember one night when my stomach cramps wouldn’t let me sleep. I grabbed a heating pad, and within minutes, the warmth started melting the pain away. It felt like the calm after a storm.
6. Try Apple Cider Vinegar (Diluted!)
While it might seem counterintuitive to add something acidic to an upset stomach, apple cider vinegar can actually help balance your digestive system.
Why It Works:
Apple cider vinegar helps regulate stomach acid levels and improve digestion.
How to Use It:
- Mix 1–2 teaspoons of apple cider vinegar in a glass of warm water.
- Add a bit of honey for taste if needed.
Personal Experience:
I was skeptical when my dad recommended this remedy, but it worked like magic. The tangy drink soothed my bloating and left me feeling surprisingly refreshed.
7. Gentle Movement: Stretch It Out
When your stomach feels upset, the last thing you want to do is move. But gentle stretches can actually help ease bloating and improve digestion.
Why It Works:
Simple yoga poses like Child’s Pose or Seated Forward Fold massage your internal organs, promoting better gut function.
How to Use It:
- Lie in Child’s Pose for a few minutes, focusing on your breath.
- Try light twists to stretch your abdomen.
Personal Experience:
After a heavy meal left me feeling queasy, I tried a few gentle stretches. Within minutes, the bloating eased, and I felt more comfortable. Movement really is medicine.
8. Probiotics: Balance Your Gut
Probiotics are the good bacteria that keep your digestive system running smoothly.
Why It Works:
Probiotics restore balance to your gut microbiome, helping alleviate symptoms of an upset stomach caused by imbalance or irritation.
How to Use It:
- Eat probiotic-rich foods like yogurt, kefir, or sauerkraut.
- Take a high-quality probiotic supplement if needed.
Personal Experience:
I started taking probiotics after frequent stomach upsets, and the difference was night and day. My digestion felt more stable, and those random episodes became much less frequent.
9. Avoid Trigger Foods
Sometimes, prevention is the best cure. Identifying and avoiding foods that upset your stomach can save you a lot of discomfort.
Why It Works:
Common triggers like spicy foods, dairy, or fried meals can irritate your digestive system. Eliminating them gives your stomach a break.
How to Use It:
- Keep a food diary to track what triggers your symptoms.
- Stick to simple, whole foods when your stomach feels sensitive.
Personal Experience:
For me, cutting back on coffee during sensitive days made a huge difference. As much as I love it, my stomach loves me more when I opt for herbal tea.
10. Practice Stress Management
Your stomach and mind are deeply connected, thanks to the gut-brain axis. Stress can wreak havoc on your digestion, so managing it is key to preventing upset stomachs.
Why It Works:
Techniques like deep breathing or meditation calm your nervous system, reducing gut sensitivity.
How to Use It:
- Try belly breathing: inhale deeply, expanding your abdomen, and exhale slowly.
- Set aside 5–10 minutes a day for mindfulness or meditation.
Personal Experience:
Stress was a major trigger for my stomach issues. Once I started meditating daily, my digestion improved dramatically. It’s amazing how much your body benefits when your mind is at peace.
Final Thoughts: Trust Your Gut (Literally!)
An upset stomach can feel like a storm rolling in, but with the right tools, you can calm the chaos. These 10 remedies have been my personal lifesavers, each one offering relief in its own way.
The next time your stomach rebels, remember: it’s all about listening to your body, addressing the root cause, and treating yourself with care. You deserve to feel good, and these proven tips can help you get there.
Here’s to happy, healthy tummies—because when your gut is happy, so are you!
