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Best foods for an upset stomach -

Ginger is great to relieve symptoms of an upset stomach, particularly nausea and vomiting. This root can also help with pregnancy-related nausea.

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Ginger -

Ginger can be consumed raw, cooked, or you can take it as a supplement.

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Chamomile -

Chamomile has a calming effect on the stomach. It's traditionally used to reduce vomiting and can help soothe intestinal discomfort.

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Chamomile -

It's also popular in the treatment of babies' indigestion, gas, and other digestive track issues. You can brew it and drink it as a herbal tea.

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Peppermint -

Peppermint is famously used to relieve the symptoms caused by irritable bowel syndrome (IBS), including stomach pain, bloating, and diarrhea.

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Peppermint -

Peppermint is particularly effective in oil format, but those with certain conditions, such as acid reflux, kidney stones, and liver or gallbladder disorders, should consult a doctor before consuming it.

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Licorice -

Traditionally, licorice has been used as a remedy for indigestion. But it can also be useful in preventing stomach ulcers.

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Licorice -

It can be particularly helpful for those suffering from excessive stomach acid or acid reflux. Licorice can be safely consumed in supplement form, as deglycyrrhizinated licorice (DGL).

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Flaxseed -

Flax can help regulate bowel movements and consequently ease abdominal pain and constipation.

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Flaxseed -

You can consume it in both ground flaxseed meal or as flaxseed oil. Flax is very high in fat, so it's not recommended if you suffer from indigestion, nausea, or vomiting.

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Papaya -

This fruit has an enzyme called papain, that breaks down proteins and aids digestion, making it particularly helpful in treating indigestion.

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Papaya -

Papaya can be eaten normally as a fruit, and it's delicious! Its seeds may also help to eliminate intestinal parasites.

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Bananas -

Bananas are a natural antacid. They also help increase mucous production in the stomach, which is helpful in preventing irritation.

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Banana -

Green bananas in particular can also stop diarrhea. This is because of a fiber called resistant starch, that is not digested. Once fermented in the colon, it signals the bowels to absorb more water, making stools firmer.

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Probiotics -

Probiotic-rich foods can help regulate the good bacteria in your gut, which can help with gas, bloating, and constipation.

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Probiotics - Plain yogurt, buttermilk, and kefir can help regulate bowel movements and restore the balance in your gut.

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Electrolytes -

If your upset stomach comes with vomiting or diarrhea, then you're at risk of dehydration. Soluble electrolytes or even a sports drink can help restore minerals in your body.

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Electrolytes -

Broth is also a good alternative to replenish any lost electrolytes.

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Bland carbs -

Bland carbs are okay to consume when you have an upset stomach. And while there is not much evidence that they can indeed relieve symptoms, some might be easier to keep down and digest when you're feeling unwell.  Oatmeal is a good example.

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Bland carbs -

Other bland carbs include rice, crackers, and toast. Though whenever you can stomach other foods, you should reintroduce lean proteins, fruit, and veggies in your diet, so you can get all the nutrients you need.

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Pectin -

This plant fiber can be found in apples and citrus fruits, but it's more popular in supplement format. Like green bananas, it can stop diarrhea. Plus, it can help promote healthy gut bacteria.

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Worst foods for an upset stomach -

Now, let's look at the foods you should avoid when you have an upset stomach.

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Caffeine -

Skip coffee if you have an upset stomach. It can irritate your stomach, cause heartburn, and aggravate things such as diarrhea and stomach ulcers.

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Dairy -

Dairy is also a no-no. Consider the exceptions mentioned previously, but avoid consuming other dairy products. Lactose, in particular, can exacerbate stomach problems.

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Citrus fruits -

Oranges, lemons, and other citrus fruits are very acidic, meaning that you'll have to process even more acid in your upset stomach.

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Spicy foods -

Dishes rich in spices can stimulate the digestive system and can cause things such as indigestion. Not to mention that it can be aggressive on your stomach lining.

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High-fiber foods -

Beans, lentils, cruciferous vegetables, like broccoli and cabbage, among others, are quite hard to digest. Avoid these if you have an upset stomach. 

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Fatty foods -

Fat is harder to digest. Consuming high-fat foods in some instances may promote both constipation and diarrhea. 

Sources: (Healthline) (The Daily Meal)

See also: Allergy or intolerance? Most adults have it wrong

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