How to Settle an Upset Stomach

We've all experienced that feeling before, like the calm before a storm when your stomach rumbles. An upset stomach can be an uncomfortable and disruptive experience that can certainly spoil your day (and the toilet), but there are proven ways to find relief and restore balance to your digestive system. In this article, we will explore effective strategies and remedies to settle an upset stomach. 

From natural remedies to dietary recommendations and lifestyle adjustments, you'll discover a range of options to soothe your stomach pain and make your discomfort go away. Whether you're dealing with indigestion, bloating, nausea, or other symptoms, this guide will provide valuable insights to help you navigate through stomach ache and promote overall digestive well-being. Get ready to find relief and restore harmony to your digestive system.

Types of Upset Stomach

An upset stomach can manifest in different forms, each type being associated with a specific symptoms and causes.

Here are some common types of upset stomach:

• Indigestion: Also known as dyspepsia, indigestion refers to a general discomfort or pain in the upper abdomen. It can come with symptoms like bloating, belching, heartburn, and a feeling of fullness after eating.
• Acid reflux: An acid reflux happens when stomach acid flows back into the esophagus, this causes a burning sensation in the chest (heartburn). It can lead to regurgitation, a sour taste in the mouth, and a lumpy feeling in the throat.
• Nausea: Nausea is a sensation that induces the urge to vomit. It can be caused by various factors like motion sickness, food poisoning, viral infections, side effects of medicine, pregnancy, or emotional stress.
• Gastroenteritis: Gastroenteritis also known as the stomach flu, is an inflammation of the stomach and intestines. It often results in nausea, vomiting, diarrhea, abdominal cramps, and sometimes fever.
• Irritable Bowel Syndrome (IBS): IBS is a chronic condition that affects the large intestine, causing symptoms like abdominal pain, bloating, gas, and changes in bowel habits (diarrhea or constipation). Stress, certain foods, and hormonal changes can trigger IBS symptoms.
• Food intolerances: Intolerance to certain foods types like lactose or gluten, can lead to digestive discomfort, bloating, gas, diarrhea, and abdominal pain.

Common Causes of an Upset Stomach

There's never an problem without a cause, an upset can result from a number of actions that you take in your everyday life. Some of these reasons why you would get an upset stomach:

Overeating

Consuming excessive amounts of food can overload the stomach, leading to feelings of discomfort and indigestion.

Spicy foods

Too much spicy foods can irritate the stomach lining and cause an upset stomach.

Food intolerances or allergies

Certain individuals may experience digestive disturbances due to specific food intolerances or allergies, such as lactose intolerance or gluten sensitivity.

Gastritis or stomach inflammation

 Gastritis involves the inflammation of the stomach lining, can result in abdominal pain and an upset stomach.

Gastroenteritis

 Gastroenteritis is caused by viral or bacterial infections and results in symptoms like nausea, vomiting, and diarrhea.

Stress and anxiety

Emotional stress and anxiety can impact digestion and contribute to the development of an upset stomach.

Medications

Certain medications, antibiotics, or certain pain relievers, may cause gastrointestinal side effects.

Symptoms of an Upset Stomach

While it seems like a no brainer to know when your stomach hurts, here are some signs to know you might have an upset stomach:

Nausea

This is a feeling of queasiness or an urge to vomit, can indicate an upset stomach

Abdominal pain or discomfort

This pain may range from mild cramping to sharp pain in the stomach area.

Bloating and gas

Excessive gas production can cause bloating, leading to a feeling of fullness and discomfort.

Indigestion

Indigestion is commonly characterized by a burning sensation in the upper abdomen, along with feelings of fullness or discomfort after eating.

Diarrhea

Upset stomachs can result in changes in bowel movements, leading to loose stools or difficulty passing stools.

Vomiting

Vomiting occurs when you throw up the stomach contents through the mouth, often providing temporary relief from an upset stomach.

Loss of Appetite

A decrease in appetite due to the discomfort can be associated with an upset stomach.

Understanding the causes and symptoms of an upset stomach can help identify potential triggers and provide an avenue to find relief.

Natural Remedies that can Relieve an Upset Stomach

When it comes to finding relief for an upset stomach, some natural ingredients can offer gentle and effective solutions. Here are some common natural remedies that have been proven to help soothe an upset stomach:

Ginger

Ginger is known for its anti-inflammatory and soothing properties, ginger can help alleviate nausea and aid the digestion process. You can sip on ginger tea, chew on ginger candies, or add grated ginger to meals or beverages.

Peppermint

Peppermint has calming effects on the gastrointestinal system, it helps in relaxing the muscles and calming symptoms like bloating and indigestion. You can either use in the form of a cup of peppermint tea or use peppermint oil diluted in water to massage your abdomen.

Chamomile

Chamomile has anti-inflammatory properties and can aid in relaxing the muscles of the digestive tract, easing symptoms of an upset stomach. Chamomile is best used in form tea but it's essential oils can be used for a gentle abdominal massage.

Fennel

Fennel seeds have carminative properties that can help alleviate bloating, gas, and indigestion. You can chew on a teaspoon of fennel seeds after meals or have them in the form of fennel tea.

Lemon water

Squeezing fresh lemon juice into warm water can help stimulate digestion and relieve an upset stomach. It can also help rehydrate the body replenishing water content the body lost during the episode of an upset stomach

Probiotics

Probiotics can be commonly found in yogurt or in supplement form, they help promote the growth of beneficial bacteria in the gut, which can improve digestion and alleviate symptoms of an upset stomach.

BRAT diet

The BRAT diet stands for bananas, rice, applesauce, and toast. These bland solid foods can help provide relief and are easy to digest during episodes of gastrointestinal upset.

Constitution Bitters

Constitution Bitters is a type of herbal tonic made from a blend of botanical extracts, it contains bitter herbs like dandelion, gentian, or angelica, which stimulate the production of digestive juices and enzymes, aiding in the breakdown and absorption of nutrients. Constitution Bitters is a fast acting concoction that helps improve overall digestive health, reduce bloating, and alleviate symptoms like indigestion or upset stomach.

 

Over-the-Counter Medications for an Upset Stomach

There are several medications available that can provide reprieve for an upset stomach. These medications are designed to be fast acting and and short term. Here are some common medications that can help alleviate symptoms:

• Antacids: Antacids neutralize stomach acid and can help relieve heartburn, acid indigestion, and sour stomach.
• Pepcid: Pepcid is a H2 blockers that reduces the production of stomach acid, providing relief for conditions like indigestion, heartburn, and sour stomach.
• Dramamine: Dramamine is an Antiemetic that help control nausea and vomiting. It is commonly used for motion sickness or temporary gastrointestinal upsets.
• Pepto-Bismol: Pepto-Bismol can help relieve symptoms of indigestion, heartburn, nausea, and diarrhea. It has both antacid and anti-inflammatory properties.
• Mylicon: Mylicon contains simethicone which is an anti-gas medication that helps reduce bloating, discomfort, and pressure caused by excess gas in the digestive system.
• Imodium: Imodium is an OTC medication used to relieve diarrhea. It works by slowing down the movement of the intestines and reducing the frequency of bowel movements.

Before taking any medications, make sure to read and follow the instructions on the packaging, and if you have any underlying health conditions or you are taking other medications, consult with a healthcare professional or pharmacist first.

What to eat with an Upset Stomach?

When dealing with an upset stomach, you have to be very careful to choose foods that are gentle on the digestive system, easy to digest, and soothing. Here are some options for what to eat during an upset stomach:

Bland Carbohydrates

Carbohydrates like plain rice, plain toast, or saltine crackers are easy to digest and provide gentle nourishment.

Bananas

Bananas are gentle on the stomach and rich in potassium, which can help replace electrolytes lost during vomiting or diarrhea.

Applesauce

Unsweetened applesauce is easily digestible and can provide some relief to an upset stomach you take varieties that do not contain added sugar or spices.

Boiled or steamed vegetables

Cooked vegetables like carrots, zucchini, or spinach are soft and gentle on the stomach. Avoid using heavy seasonings or oils when cooking them as they may irritate the stomach

Broths and clear soups

Clear soup broths or simple homemade soups to provide hydration and some nutrients. Avoid creamy or heavily seasoned soups.

Oatmeal

Plain oatmeal can provide fiber and gentle nourishment. Avoid adding sweeteners or heavy toppings like nuts or dried fruits.

Boiled chicken or fish

If you feel like including some protein to your diet, go for boiled or steamed chicken or mild white fish like Avoid using heavy seasonings or frying.

The Importance of water during an Upset Stomach

 

Staying hydrated is crucial during an upset stomach as it helps support the body's recovery and prevents dehydration. When experiencing symptoms like vomiting, diarrhea, or excessive fluid loss, the body can become dehydrated, leading to further complications.

Vomiting and diarrhea can cause a significant loss of fluids and electrolytes from the body. Adequate hydration helps replenish these lost fluids and maintain the body's balance. '

Electrolytes like sodium, potassium, and chloride are essential for proper bodily functions, including maintaining fluid balance and supporting nerve and muscle function. An upset stomach can disrupt electrolyte levels, and adequate hydration helps restore them.

Dehydration occurs when the body loses more fluids than it takes in. It can lead to symptoms such as fatigue, dizziness, dry mouth, decreased urine output, and in severe cases, confusion or fainting. Staying hydrated helps prevent dehydration and its associated complications.

Proper hydration supports the delivery of nutrients to the body's cells, aiding in recovery and maintaining overall health. It also helps flush out toxins and waste products from the digestive system.  

Tips for staying hydrated during an upset stomach

• Sip fluids frequently in small amounts to prevent overwhelming the stomach.
• Go for clear fluids like water, herbal teas, electrolyte solutions, and broths to replenish fluids and electrolytes.
• Avoid caffeine and carbonated beverages as they can irritate the stomach and worsen symptoms.
• Ice chips or popsicles can provide hydration and relief if you struggle with consuming larger amounts of fluids.
• Consider oral rehydration solutions that contain a proper balance of fluids and electrolytes to replenish what was lost during your stomach troubles.

It's important to listen to your body and drink according to your tolerance and comfort level, any more or any less can have adverse effect on you.

 

Importance of rest during an Upset Stomach

Rest and relaxation play a significant role in managing an upset stomach and promoting overall digestive well-being.

Resting allows the body to conserve energy and focus on essential functions, including digestion. When you're in a relaxed state, blood flow is directed to the digestive system, promoting efficient digestion and nutrient absorption.

 Stress and anxiety can aggravate symptoms of an upset stomach, such as indigestion, nausea, and abdominal discomfort. Taking time to relax helps reduce stress levels, calm the nervous system, and create a more favorable environment for digestion.

Rest is essential for the body's natural healing process. It gives the digestive system time to recover and repair itself, particularly after episodes of vomiting, diarrhea, or inflammation.

Engaging in physical activities or exerting oneself excessively during an upset stomach can potentially worsen symptoms or prolong the recovery process. Resting helps prevent further irritation to the stomach and allows it to settle.

Tips to prevent an upset stomach in the future

• Practice mindful eating: Eat slowly and chew your food thoroughly to aid your body's digestive process. Avoid overeating and pay attention to portion sizes you can eat this will help to put less strain on your digestive system.
• Follow a balanced diet: Incorporate a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, into your diet. Aim for a well-rounded and balanced eating pattern to provide essential nutrients for proper digestion.
• Identify trigger foods: Keep a mental note of  foods that consistently cause discomfort or upset your stomach, avoid these foods to prevent future episodes.
• Stay hydrated: Drink adequate amounts of water throughout the day to maintain proper hydration. Dehydration can contribute to digestive issues, so it's important to stay hydrated to support optimal digestion.
• Manage stress: Stress can disrupt the digestive system and contribute to upset stomachs. Implement stress management techniques like exercise, meditation, deep breathing, or engaging in activities you enjoy to help reduce stress levels.
• Avoid eating close to bedtime: Allow at least two to three hours between your last meal and bedtime. This gives your body ample time to digest the food and reduces the likelihood of experiencing acid reflux or discomfort while lying down.
• Exercise regularly: Regular physical activity can help promote healthy digestion. Engage in activities like walking, jogging, yoga, or swimming to stimulate digestion and support overall well-being. Get enough sleep: Aim for quality sleep of 7-8 hours each night. Sufficient sleep helps regulate bodily functions, including digestion, and promotes overall health.
• Be mindful of medications: Some medications, like antibiotics, can irritate the stomach lining or disrupt digestion.
• Listen to your body: Pay attention to how your body reacts to certain foods or situations. If you notice patterns of upset stomach associated with specific foods, activities, or stressors, take steps to avoid or manage them.

However, if you have ongoing or severe digestive issues, it's recommended to consult a healthcare professional for a proper diagnosis and individualized guidance.

When to see a doctor because of a Stomach Upset

While most cases of upset stomach can be managed at home, there are situations when it's necessary to consult a healthcare professional for further evaluation and guidance. Here are some instances when seeking medical attention is advisable:

• Severe or persistent symptoms: If your symptoms are severe, worsening, or persist for an extended period, it's important to consult a healthcare professional. This includes intense abdominal pain, continuous vomiting, persistent diarrhea, or blood in the stool.
• Dehydration: If you're unable to keep fluids down or notice signs of dehydration such as dry mouth, extreme thirst, infrequent urination, dizziness, or lightheadedness, seek medical attention promptly.
• High fever: If your upset stomach is accompanied by a high fever, it could indicate an underlying infection that requires medical evaluation.
• Pre-existing health conditions: If you have pre-existing health conditions such as diabetes, heart disease, kidney problems, or a compromised immune system, it's advisable to consult a healthcare professional, as an upset stomach may have different implications for you.
• Recent travel or known food poisoning: If you've recently traveled to an area with a high risk of foodborne illnesses or suspect food poisoning due to consuming contaminated food, it's important to seek medical attention. These situations may require specific treatments or testing.
• Chronic or recurring symptoms: If you experience recurrent episodes of upset stomach or have a history of chronic digestive issues like gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS), consulting a healthcare professional can help determine underlying causes and provide appropriate management strategies.
• Concerns during pregnancy: Pregnant individuals experiencing an upset stomach should consult their healthcare provider, as some symptoms may require specific attention and monitoring to ensure the health and well-being of both the mother and baby.

Stomach troubles are a problem to many, here you've understood the causes, found the right strategies to find relief and restore balance to your digestive system. By using these techniques you can effectively manage and prevent future episodes of an upset stomach. Keep in mind everyone's digestive system is unique, so it may require some trial and error to find the best approach for your specific needs. Here's to achieving digestive wellness and enjoying a healthier, happier stomach. If you're looking for a place to get great African and Caribbean food items, why not try our online grocery store?