What Soft Foods To Eat When You Have Stomach Ache? (Plus What To Ditch)

The stomach monitors what goes into your body. So you must take care of your stomach. Sometimes, eating aggressively can upset your stomach most probably due to indigestion and food poisoning. In the worst case, you’ll get stomach aches, cramps, bloating, nausea, or even sharp pains. Obviously, you can’t starve to death. So you need a list of soft foods for stomach ache.


Usually, stomach ache comes with discomfort as if your body is sending an urgent distress signal. But this discomfort in the stomach can easily turn into pain which is an uneasy feeling. It can be dull to sharp because stomach aches come in various forms. During this time, foods can treat stomach distress and relieve pain. However, the wrong choices can intensify the stomach ache.


So read on to get a list of soft foods to embrace when combating stomach aches. This way you can speed up the body’s natural healing mechanisms.


What Is Stomach Ache?

You can also see the stomach ache as stomach pain or any sort of discomfort. They can range from mild twinges to severe pains. There is more than one type of stomach ache:


1. Indigestion (pain in the upper abdomen)

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  • Stress
  • Smoking
  • Overeating
  • Spicy or fatty foods


  • Bloating
  • Belching
  • Nausea
  • Chest burning


2. Gastritis (swelling in the stomach)


  • Bacterial infections
  • Alcohol abuse
  • Autoimmune disorders
  • Non-steroidal anti-inflammatory drugs (NSAIDs)


  • Abdominal pain
  • Nausea
  • Vomiting
  • Bloating
  • Loss of appetite


3. Gastroenteritis (contagious infection or stomach flu)


  • Viruses
  • Bacteria
  • Parasites


  • Diarrhea
  • Vomiting
  • Abdominal Cramps
  • Fever
  • Dehydration


4. Other Stomach Issues

  • Acid reflux (GERD)
  • Peptic ulcers
  • Irritable bowel syndrome (IBS)
  • Food allergies
  • Gallstones
  • Constipation
  • Inflammatory bowel disease (Crohn’s disease)


Can Foods For Stomach Ache Exist?

Foods can be used for weight loss, improving sleep and hypertension. So why not try foods for stomach ache? Many foods can relieve stomach aches. Basically, foods are loaded with the nutrients that treat the stomach problem.


Such foods increase the digestion capacity of the stomach and prevent discomfort. Also, these foods reduce inflammation and stomach irritation. A few of them are ginger, peppermint, and probiotics-rich yogurt. Clear fluids like broth and coconut water can also complement food in lowering digestive issues.


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Should You Eat Or Stay Hungry While Having Stomach Ache?

Sometimes, keeping the stomach empty for a while can solve the problem. But if the pain is still there, you have to eat. More precisely, it depends on why you are having stomachache. Have you eaten something bad or simply gas? You can make a good decision if you know the cause.


If you have:

  1. Mild Stomach Ache – eat small meals like rice or boiled potatoes.
  2. Moderate to Severe Stomach Ache – drink water or herbal tea first then eat if feel better.
  3. Specific Conditions (Acid Reflux or Stomach Ulcer) – contact your doctor and follow their diet plan.


Research also confirms that eating bland foods and clear liquids helps ease symptoms of diarrhea, nausea, and vomiting.


8 Soft Foods to Relief Stomach Ache

BRAT diet has Bananas, Rice, Applesauce, and Toast in it. It is popular for stomach ache. But it is good to have other options too. So take your option from here and enjoy these 8 foods for stomach ache.


1. Rice

You can’t find something as simple and soft as rice. Moreover, rice is easily available in every single household. Rice mostly white has a mild flavor. It can be paired with various ingredients or enjoyed plain to provide comfort during stomach distress. It has less fibre content and can solidify loose stools.


2. Bananas

An upset stomach can easily lose electrolytes which are a must-have for speedy digestion. Bananas can help restore those electrolytes. Moreover, they are also packed with magnesium to help muscles of the digestive system to work properly. Their soft texture and natural sweetness make them a soothing choice for upset stomachs.


3. Ginger

The soothing aroma from the ginger roots can relieve the nausea that is common with stomach disorders. It is long used to beat morning sickness. Ginger has medicinal properties to prevent vomiting. Additionally, it can reduce the swelling of the stomach. You can eat it raw, as tea, or in powder form to promote digestion.


4. Applesauce

BRAT diet includes applesauce. It can be enjoyed on its own or as a topping in most dishes. It reduces diarrhea and also has pectin (a soluble fibre) to protect the fluid balance of the body. Then it improves the consistency of stools. Its smooth texture and mild flavour make it particularly soothing for individuals with sensitive stomachs.


5. Oatmeal

This is a must-have staple for breakfast because it is a nutritious option.  It provides a hearty yet gentle meal for individuals experiencing stomach distress. It is rich in soluble fibre that adds water to the stomach to move food faster down there. The whole grains in oats aid in digestion, and can be customized with toppings such as bananas or honey for added flavour.


6. Boiled or Steamed Vegetables

You can’t get rid of vegetables if you want to protect your stomach. Boiled or steamed vegetables are gentle to the body and fill you up easily without overloading your stomach. Their high water content makes them easy to digest while absorbing enough nutrients. Soft probably mashed vegetables (carrots, potatoes, and green beans) can calm your stomach ache.


7. Plain Yogurt

Probiotics are a must for a healthy gut. So the gut consists of the bacteria that maintain its pH levels. A perfect gut automatically nullifies the infections in the stomach. The good news is that plain yogurt is rich in probiotics. It is a creamy snack but is also used to restore gut health. Probiotics keep a healthy amount of bacteria in the stomach. This can reduce bloating and indigestion.


8. Soups and Broths

Less intake of water can also cause an upset stomach. Soups and broths are hydrating and nourishing for stomachaches. They have essential fluids and electrolytes, helping to combat dehydration that can worsen stomach aches. In fact, soups are a full meal, be it chicken, egg or vegetable. Whether homemade or store-bought, these liquids add life to stomach health.


The Benefits of Soft Foods For Stomach Ache

  • Gentle on the Stomach
  • Easier Digestion
  • Hydration Support
  • Faster Nutrient Absorption
  • Reduced Irritation


What Foods to Ditch When Your Stomach is Aching?

Foods that can worsen stomach issues are:

  • Spicy and heavily seasoned foods
  • Alcohol
  • Popcorn
  • Dairy products
  • Deep-fried and fatty foods
  • High fibre foods
  • Citrus fruits and juices
  • Carbonated beverages


How To Make Soft Foods for Stomach Ache More Fancy?

While having a stomach ache, soft foods are a big mood off. But you can make it enjoyable to eat.


Just add:

  1. Mild seasonings like sea salt, black pepper, or lemon juice
  2. Spices like turmeric, or cinnamon
  3. Protein like shredded chicken
  4. Herbs like parsley, or mint
  5. Fat like mashed avocado


Hydration during Stomach Ache

Drinking enough water can support digestion. Actually, the proper amount of water flushes out toxins that irritate the stomach. The body may lose more fluids than usual during stomach ache. This may cause serious dehydration that delays the stomach’s recovery.


Therefore you have to take care of your water content, especially in periods of stomach problems.


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Hydration Reduces Stomach Discomfort By:

– Aiding Digestion

– Preventing Dehydration

– Promoting Healing


Hydration Options To Have:


Use Foods to Recover from Stomach Aches

Stomach aches can be easy to deal with. You can easily recover from it by eating soft foods and refreshing drinks. After you feel better, you can go back to solid foods. If you find no other option, the BRAT diet is still there to save your day. Just eat foods that are low in fibre so that your weak stomach can handle it quickly.


As you start taking foods, keep a record of them in a diary for future use. Look how your body reacts to certain foods during the recovery process. Note down the ones that are suitable for your stomach ache.


A BRAT diet can be a good starting point but you may also want other foods for a variety. Other soft foods for stomach ache are boiled potatoes, plain crackers, steamed vegetables, and broth-based soups.


If any food irritates you, it’s best to avoid it until your stomach has fully recovered. But in case things are out of your hands, seek medical advice.


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Ending Remarks

A stomach ache is a bad sensation that keeps on irritating you. You can’t eat or drink properly. Even lying down in bed is difficult. But some foods are VIPs for stomach disorders. Some help to deal with stomach aches but few of them create problems. Soft and mashed foods are a must for promoting recovery and pain relief symptoms.


As BRAT diet provides gentle nourishment for the stomach. Other foods like boiled potatoes, steamed vegetables, and soups can further aid in the healing process.


Soft foods for stomach aches are boring but you don’t have to eat them forever. Just eat them for the well-being of your stomach until it gets back to normal. After that, you can eat anything even the fry food but a small amount.


The important part is to keep on hydrating when facing stomach issues. By knowing what to eat during stomach ache, you can have a quicker recovery. Meanwhile, if you don’t know what to do visit your doctor and settle it.


Remember, taking care of your body with gentle, nourishing foods can help you back to good health.