Review by an Expert Brittany Werner is a dedicated registered dietitian nutritionist who also runs Working Against Gravity as the Director of Coaching.
When your stomach is upset, you might not know what to eat because you’re afraid it will make things worse. When you have an upset stomach, there are foods you should avoid. But there are also foods that can help settle your stomach when it’s not feeling well. This can include foods like plain crackers and broth-based soups, as well as the foods that are usually suggested in the BRAT diet, which stands for bananas, rice, applesauce, and toast.
If you ever get an upset stomach, here are some of the best foods to eat and some of the most common reasons why people get them.
Having an upset stomach is never fun. The abdominal pain nausea, and diarrhea can put a real damper on your day. When your stomach is upset, it’s understandable that you may be wary about what foods are “safe” to eat. You likely want to avoid anything that could worsen your symptoms. But is salmon one of those foods to steer clear of when your stomach isn’t feeling its best? Or is this fatty fish actually a smart choice for soothing an unsettled stomach?
Why Salmon Could Be A Good Option
Salmon is rich in protein and omega-3 fatty acids, both of which provide benefits that could potentially help calm an upset stomach.
Protein
Salmon is an excellent source of protein A 3-ounce portion of cooked Atlantic salmon contains about 19 grams of protein The protein in salmon could help relieve an upset stomach in a couple key ways
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Protein is easily digested When your stomach is upset, you want to stick to foods that are gentle on your digestive system. Protein from fish, eggs, poultry and dairy products is typically easy to break down and absorb.
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Protein provides sustenance. Vomiting and diarrhea, two common symptoms of an upset stomach, can result in the loss of fluids and nutrients your body needs. Consuming protein helps replenish what was lost to help you feel better sooner.
Omega-3 Fatty Acids
In addition to protein, salmon is loaded with anti-inflammatory omega-3 fatty acids. Salmon gets its pinkish-orange hue from astaxanthin, a pigment that comes from the marine algae salmon eat. Astaxanthin gives salmon and other seafood sources their high omega-3 content.
Research suggests omega-3 fatty acids may help calm an upset stomach thanks to their anti-inflammatory properties. Inflammation in the gastrointestinal tract can contribute to stomach pain, cramping, bloating and other symptoms. The omega-3s in salmon may help alleviate this inflammation.
Some studies have also found that fish oil supplements containing EPA and DHA (two types of omega-3s) can reduce nausea and vomiting in pregnant women.
Potential Drawbacks Of Eating Salmon When Stomach Is Upset
While the protein and omega-3s in salmon offer benefits that could ease an upset stomach, there are a couple potential drawbacks to keep in mind:
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Fat content – Salmon is one of the fattier fish options out there. A 3-ounce cooked portion contains about 5 grams of fat. While the omega-3 fats are anti-inflammatory, some experts advise avoiding fatty foods when stomach is upset since they take longer to digest.
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Allergies – Fish allergies are among the most common food allergies. An upset stomach is sometimes the first symptom of an undiagnosed fish allergy. If your stomach symptoms worsen after eating salmon, you may want to get tested for a fish allergy.
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Foodborne illness – Salmon can cause food poisoning if not properly handled and cooked. An upset stomach is a common symptom of salmonella and other foodborne illnesses. Make sure to cook salmon thoroughly to an internal temperature of at least 145°F.
Tips For Eating Salmon With An Upset Stomach
If you want to give salmon a try when your stomach is upset, here are some tips to make it more digestible:
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Opt for wild-caught salmon over farmed. Wild salmon tend to be leaner with a higher omega-3 content.
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Grill, bake or poach the salmon. Avoid frying it or adding any heavy, creamy sauces.
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Cut the salmon into smaller pieces to make it easier to break down in your stomach.
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Pair salmon with bland carbs like plain rice, bread or crackers which can help soak up stomach acid.
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Stay hydrated by sipping water, herbal tea or diluted fruit juices as you eat.
Foods To Eat (And Avoid) For An Upset Stomach
While protein-rich foods like salmon, chicken and eggs are usually well-tolerated when you have an upset stomach, here are some other nourishing foods that are easy on your stomach:
Foods That May Help:
- Bananas
- Oatmeal
- Rice
- Applesauce
- Toast
- Bone broth
- Baked potato
Foods To Limit or Avoid:
- Spicy foods
- Fried foods
- Raw vegetables
- High-fiber foods
- Very sweet foods
- Caffeine
- Alcohol
- Dairy (if you are sensitive)
Pay attention to how your body responds after eating salmon and other foods. Your stomach may be more sensitive to fattier foods when it’s not feeling well. But the protein, omega-3s and micronutrients in salmon can help get you back on track when consumed in moderation as part of a stomach-friendly diet.
What Causes An Upset Stomach?
According to Dr. Lee says, “an ‘upset stomach’ can mean different things to different people,” so it’s important to find out where someone is feeling pain to be sure it’s not their stomach. Being in the right place is very important because your stomach is in the upper left quadrant of your abdomen, says Dr. Lee.
“If someone is in pain in another area, that could mean that their pain is actually coming from a different part of their body,” says Dr. Lee. In this case, it might not be an upset stomach but “gallstone disease, pancreatitis, small bowel disorders like celiac, or even [an issue of the colon, like colitis or colon disorders,” says Dr. Lee.
But if the discomfort is truly coming from the stomach region, Dr. Lee notes that common causes of an upset stomach include:
- Indigestion
- Overeating
- Illness, such as viral or bacterial gastroenteritis (i. e. , the stomach flu).
- Food poisoning
- Trapped gas
- Constipation
- Food allergies or sensitivities
- Some conditions, like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gastroparesis (a problem with moving food from the stomach to the small intestine), can make it hard to eat.
7 Best Foods For an Upset Stomach
The phrase “upset stomach” can refer to a number of different digestive problems, such as stomach pain, nausea, vomiting, and diarrhea. A short-term stomach virus, food poisoning, indigestion, or gas are just some of the other things that could be causing these stomach problems. It doesn’t matter what the reason is; there are foods that can help settle your stomach. Many of these foods are bland, soft, low in fiber, not too spicy, and neither fried nor raw.
This list shows some of the best foods to eat when you have an upset stomach.
Bananas are the first food on the so-called BRAT diet, which is a strict diet that has traditionally been suggested for people with stomach problems. “Bananas are very good at solidifying and soothing the stomach,” says Christine Lee, M. D. , a gastroenterologist at Cleveland Clinic’s Willoughby Hills Family Health Center, who is based in Willoughby, Ohio.
Also, bananas have a lot of potassium, which is an electrolyte that you may need to replace if you’ve been throwing up or diarrhean.
The “R” in the BRAT diet stands for “rice,” but Dr. says “we really mean white rice.” Lee. Because “when your stomach is upset, you want to give it food that’s easy to digest,” she says, white rice is a good choice. “Feeds that are high in fiber and nutrients are good for you, but they’re not the best when your stomach hurts,” she says.
White rice doesn’t have as much fiber as brown rice, which can help make your stools firmer if you have diarrhea.
Applesauce, the ‘A’ in the aforementioned BRAT diet, is another winning option for an upset stomach. It’s easy to digest because its consistency is similar to that of baby food,” says Dr. Lee.
Most of the time, pureed foods like applesauce are easier on the stomach because they are more liquid and require less work to digest. These types of foods are also easier to swallow due to their smooth consistency.
Here’s The Real Best Way To Cure An Upset Stomach | TIME
FAQ
Can you eat fish on an upset stomach?
Can you eat salmon with a stomach bug?
Is salmon good to eat when nauseous?
Is salmon good for inflamed stomach?
What are the Best Foods for an upset stomach?
This can include bland carbohydrates and certain spices, like ginger. Treating an upset stomach can vary depending on the underlying cause, whether it occurs as an infection, a side effect, or for another reason. A variety of foods can settle an upset stomach and help you feel better faster. Here are the 12 best foods for an upset stomach. 1.
Is eating salmon beneficial?
Salmon is beneficial for health and is part of a healthy and balanced diet. Salmon has vitamin D, healthy fats, calcium, selenium, iodine, iron, phosphorus, magnesium, and protein.
Is eating a meal good for an upset stomach?
This option can be good for an upset stomach “because it absorbs acid that may be troubling your stomach,” notes Dr. Lee. “You’re [eating] something easy to digest, something that can absorb the stomach acid and then kind of soothe it down because it’s so bland,” explains Dr. Lee.
Is smoked salmon good for weight loss?
Not only is smoked salmon low in calories, it is high in protein, which means it can help you feel full for longer. It may also boost your metabolism, making it easier to shed extra pounds. One study showed that children with nonalcoholic fatty liver disease had bigger losses in belly and liver fat after they got more omega-3 fatty acids.