7 foods to ease an upset stomach

Having an upset tummy is probably the worst feeling ever — whether it’s nausea, vomiting or just a general icky sensation due to a stomach bug you caught or something you ate. All you want now is to feel better — ASAP. While it’s a good inkling to keep your diet simple during this gruesome time, certain foods can essentially help soothe your belly. As compiled from Self and Health magazines, here’s a guide to what the experts strongly recommend to calm tummy troubles.

Bananas



There’s a purpose behind bananas being the recommended energy booster for marathon runners: bananas are easily digestible and generally do not upset the stomach. The universal family-staple contains potassium, which you may need if you’re dehydrated from vomiting or diarrhea, says Robynne Chutkan, an assistant professor in the division of gastroenterology at Georgetown University Hospital, Washington DC. They also contain sugar so you get calories at a time when you’re probably not eating much. The fruit is scientifically proven to aid with stomach issues since they contain pectin, which helps to naturally firm bowel movements.

Papaya



Yet, another reason to love the papeeta. Consuming this enzyme-vitamin-heavyweight helps encourage healthy digestion, eases painful indigestion and heartburn (that results in aches and cramps), and also alleviates constipation. The magic is in the enzymes papain and chymopapain, which help break down proteins and soothe the stomach by promoting a healthy acidic environment. Since papayas are chock-full of fibre, make sure to not go overboard and stick to a small portion per day, until you feel better.



White rice



Good old chawal, along with other starchy foods such as potatoes and oats, helps coat the lining of the stomach, enabling efficient digestion and having an overall soothing effect, says Dr Chutkan. Starchy foods also don’t sit in the stomach for long periods of time, nor do they stimulate acid reflux, which would make you feel even worse, says Amit Bhan, service chief of gastroenterology at Henry Ford Health System, in West Bloomfield, Michigan. Besides not putting added stress on an already-sensitive digestive system, boiled white rice will help ease diarrhea by absorbing fluids and adding bulk to your stool.

Toast



This might sound bland but a slice of toast can drive you out of agonising tummy trouble mode. A simple toast won’t cause that dreaded acid reflux, leaving a bad taste in your mouth so you’ll instantly feel better. It also doesn’t sit in the stomach like a high-fat meal, which would make you feel increasingly uncomfortable. But don’t festoon your toast with delish butter and super sweet marmalade until you’re feeling better.

Ginger



Numerous studies have proven this desi staple to work exceptionally well as an anti-nausea remedy whilst improving overall digestive health. If you do decide to take ginger, don’t overdo it on the first go. The recommended limit is four grams of ginger daily, which comes up to about a couple slivers of the spice. You can also opt to chew on a piece of fresh ginger or steep fresh ginger in hot water for a soothing cup of adrak ki chai.



Coconut water



It would be safe to say that coconut water is brimming with a range of health benefits, from kidney health to blemish-free skin — and one of them being, comforting upset tummies. Naariyal paani, readily available at street hawkers, contains natural sugars to provide calories as well as electrolytes, such as potassium. It also contains Vitamin C that helps rejuvenate the body that might have lost nutrients while you’ve been sick. Plus it has no artificial ingredients such as food colourings.

Yogurt



Most dairy can be detrimental to an upset stomach, but surprisingly, a serving of plain yogurt can have quite the opposite effect. The key is to make sure you’re choosing a yogurt that is not packed with additives and sugars. Stick to the regular, plain variety that naturally comprises active cultures. These cultures will increase the number of good bacteria in your gut, aiding in digestion and decreasing the uncomfortable feeling of being bloated.

Published in The Express Tribune, January 7^th, 2016.

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