7 Best Foods & Drinks When You Have a Sensitive Stomach

by Ella

A sensitive stomach can be a source of discomfort, affecting daily life and dietary choices. Finding the right foods and drinks to support digestive health becomes crucial in managing symptoms and promoting overall well-being. In this comprehensive article, we will explore the seven best foods and drinks recommended for individuals with a sensitive stomach. From soothing herbal teas to easily digestible foods, this guide aims to provide practical insights into creating a stomach-friendly diet.

Understanding a Sensitive Stomach

A sensitive stomach, often characterized by symptoms like bloating, gas, nausea, and abdominal discomfort, can result from various factors such as stress, dietary choices, or underlying gastrointestinal conditions. Tailoring your diet to accommodate a sensitive stomach involves choosing foods and drinks that are gentle on the digestive system, minimizing irritation and promoting optimal functioning.


7 Best Foods & Drinks When You Have a Sensitive Stomach

1. Ginger: A Soothing Elixir

Known for its anti-inflammatory and anti-nausea properties, ginger has long been used to alleviate digestive discomfort. Incorporating ginger into your diet can be done in various ways, including ginger tea, ginger-infused water, or adding fresh ginger to meals. The active compounds in ginger, such as gingerol, have been shown to relax the gastrointestinal tract and reduce inflammation, making it an excellent choice for those with a sensitive stomach.


2. Plain Yogurt: Probiotic Powerhouse

Probiotics, the beneficial bacteria found in fermented foods like yogurt, play a crucial role in maintaining gut health. For individuals with a sensitive stomach, incorporating plain, unsweetened yogurt into their diet can be beneficial. The live cultures in yogurt contribute to a healthy balance of gut bacteria, promoting proper digestion and reducing symptoms like bloating. It’s important to choose yogurt without added sugars or artificial additives to maximize its digestive benefits.


3. Bananas: Easily Digestible Energy

Bananas are not only a convenient and portable snack but also an easily digestible fruit that provides a quick energy boost. Rich in potassium, bananas help regulate fluid balance and can be particularly soothing for an upset stomach. The natural sugars in bananas provide a gentle source of energy without overloading the digestive system, making them an ideal choice for individuals with a sensitive stomach.


4. Chamomile Tea: Calming Herbal Infusion

Chamomile tea has been celebrated for its calming properties, making it a popular choice for those seeking relief from digestive discomfort. The anti-inflammatory and muscle-relaxant effects of chamomile can help soothe the gastrointestinal tract. Enjoying a cup of chamomile tea after meals or when experiencing stomach upset may provide a sense of relaxation and aid in digestion.

5. White Rice: Gentle on the Stomach

When it comes to choosing grains, white rice is often recommended for individuals with a sensitive stomach. Unlike whole grains, white rice is low in fiber and easily digestible, making it less likely to cause irritation. It serves as a neutral base for meals and can be paired with easily digestible proteins and cooked vegetables to create a well-balanced and stomach-friendly dish.

6. Boiled Potatoes: Starchy Comfort

Potatoes, when boiled or baked, offer a starchy and easily digestible option for individuals with a sensitive stomach. They provide a good source of energy without adding unnecessary fat or fiber that could potentially aggravate digestive symptoms. Boiled potatoes can be paired with lean proteins and well-cooked vegetables to create a comforting and stomach-friendly meal.

7. Peppermint Oil: Digestive Support

Peppermint oil, derived from the leaves of the peppermint plant, is known for its potential to alleviate symptoms of indigestion and irritable bowel syndrome (IBS). The menthol in peppermint oil has a muscle-relaxing effect on the gastrointestinal tract, which can help reduce spasms and discomfort. However, it’s important to note that while peppermint oil can be beneficial for some, it may exacerbate symptoms in others. Consulting with a healthcare professional is advisable before incorporating peppermint oil into your routine.

See Also: What Bread Is Good for Gastritis


Managing a sensitive stomach involves a thoughtful approach to food and drink choices, focusing on options that are gentle on the digestive system. The seven recommendations discussed in this article, including ginger, plain yogurt, bananas, chamomile tea, white rice, boiled potatoes, and peppermint oil, offer a variety of soothing options for individuals seeking relief from digestive discomfort. It’s crucial to listen to your body and make adjustments based on your specific needs and preferences.

Creating a stomach-friendly diet involves experimenting with different foods and paying attention to how your body responds. Additionally, maintaining good hydration, practicing mindful eating, and identifying potential trigger foods can contribute to a more comfortable digestive experience. As with any dietary changes, consulting with a healthcare professional or registered dietitian is advisable to ensure that your choices align with your individual health needs and goals. By incorporating these gentle and nourishing options into your diet, you can take proactive steps toward supporting your digestive health and enjoying a more comfortable and fulfilling lifestyle.



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