7 Best Foods and Drinks When You Have a Sensitive Stomach
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If your stomach routinely feels off, you may be suffering from a sensitive stomach. While “sensitive stomach” is not a medical term, it could be the result of a number of underlying health issues.
“There are many reasons why someone may have a sensitive stomach — chronic conditions such as irritable bowel syndrome (IBS), Crohn’s disease, GERD, or celiac disease can all trigger undesirable digestive symptoms,” says Mascha Davis, RDN, a registered dietitian-nutritionist in Los Angeles and the author of Eat Your Vitamins.
The reasons you might have a sensitive stomach don’t stop there. “Another common cause is food allergies or intolerances, while lifestyle factors, such as high stress, low intake of fruits and vegetables, certain medications like NSAIDs, antibiotics, weight loss medications, and even birth control pills may also contribute to a sensitive stomach,” Davis adds.
How Common Is Sensitive Stomach?
A sensitive stomach is more common than you might think. While there is no data on the prevalence of stomach sensitivity alone, many of the diseases and conditions that cause it affect millions of people.
About 20 million people in the United States have food allergies or intolerances, for instance, according to the Asthma and Allergy Foundation of America. IBS affects up to 45 million U.S. residents, according to the International Foundation for Gastrointestinal Disorders, and about 2 million Americans suffer from celiac disease, the National Institutes of Health notes. Those are just three of the many causes of a sensitive stomach.
Acute issues — like a norovirus infection — can cause stomach pain and nausea, and each year about 685 million people worldwide experience this illness, according to Cleveland Clinic.
So how do you know if you have a sensitive stomach? “The most common stomach sensitivity complaints I see are bloating and indigestion,” says Maggie Michalczyk, RDN, the Chicago-based founder of Once Upon a Pumpkin. With an acute issue like a virus, symptoms may include nausea and vomiting, loss of appetite, abdominal pain and cramping, and diarrhea, Cleveland Clinic also notes.
What Helps a Sensitive Stomach?
The best solution for a sensitive stomach will likely depend on what’s specifically causing your troubles. “Most important is getting to the root cause. If you don’t know the true cause of the sensitive stomach, any other solution will only be a Band-Aid,” says Davis. For example, if stress is the reason, your doctor might suggest working on stress management techniques, as anxiety and worry can throw off the fragile balance of digestion, according to the United Kingdom’s National Health Service (NHS).
You might need to work with your doctor to figure out if medications are causing your stomach issues. For example, one Mayo Clinic report presented in May 2023 at the European Congress on Obesity looked at 305 patients taking a semaglutide medication (such as Ozempic or Wegovy), and found that 38 percent of them experienced nausea.
It could be a good idea to set up an appointment with a specialist. “I recommend working with a gastrointestinal-specializing dietitian and a gastroenterologist to help you explore custom strategies to alleviate your symptoms,” says Davis. “This may include a full blood workup, GI map testing, an elimination diet, and food allergy testing,” Davis adds.
Once you’ve consulted with your doctor or other medical professional, you may get recommendations about how to adjust your diet to alleviate some of your stomach discomfort. The beneficial foods will vary depending on the specific cause of sensitive stomach, says Davis. But the following foods and drinks have been shown to generally help when you feel the need to show your digestive system some TLC.
The Best Foods and Drinks for a Sensitive Stomach
Food: Kimchi (and Other Fermented Foods)
Fermented food like kimchi (a traditional Korean dish which commonly consists of fermented cabbage) offers great support for your gut. That’s because, according to UMass Chan Medical School, fermented foods are a good source of probiotics in the form of live bacteria. (As a refresher, probiotics are good-for-you microbes that keep harmful bacteria at bay, the Cleveland Clinic notes.) “For someone with generalized digestive issues, adding in more probiotic foods like kimchi may balance the gut microbiome, leading to better digestive outcomes,” says Davis. She also recommends yogurt, other fermented veggies, miso, kombucha, and kefir (more on kefir later!).
One review on the health benefits of kimchi, published in April 2023 in the Journal of Ethnic Foods, found that kimchi interventions were a potentially safe and effective treatment option for issues like IBS, obesity, and general health. The researchers also noted that some consider kimchi a “superfood” because it’s also rich in fiber, vitamins, and minerals. Enjoy kimchi straight out of the jar or on top of rice or other grains, suggests Epicurious.
Drink: Herbal Teas
Upset stomach? Time to brew yourself a pot of tea. “Having peppermint and ginger tea on hand is a great way to soothe stomach discomfort,” says Michalczyk. One past review of research found that ginger was promising as an aid for nausea (from morning sickness, chemotherapy treatments, or medications). Harvard Health Publishing also notes ginger tea even contains trace amounts of vitamin B3 and B6, as well as potassium, iron and vitamin C. Another study found that simply inhaling peppermint aroma was tied to reduced feelings of nausea.
Also, staying hydrated (which drinking herbal tea can help with!) is crucial to prevent an upset stomach. For example, a study found that dehydration caused severe abdominal pain. Steep a tea bag (just avoid plastic tea bags, per a study published in March 2023 in the International Journal of Surgeries) or go the loose-leaf route, kick back, and enjoy.
Food: Pears
Fiber can be a major gut helper for just about anyone, and pears have an ample supply. According to the U.S. Department of Agriculture (USDA), one medium pear is an excellent source. Also, according to Cleveland Clinic, not only does the fiber in pears improve digestion, but they have a specific type of fiber called pectin, which promotes the growth of good bacteria in your colon. “For someone who struggles with constipation, adding in pears, prunes, and dates may facilitate bowel movements. These fruits are perfect for an afternoon snack or can easily be thrown into a smoothie,” says Davis. Pears have other good-for-you health perks: They might help stabilize your blood sugar and lower your odds of type 2 diabetes, Cleveland Clinic also notes. One study, published in March 2017 in the journal Food & Function, found that the consumption of apples and pears was associated with 18 percent reduction in type 2 diabetes risk.
Just know that for people with IBS on a low-FODMAP diet (designed to avoid certain sugars that cause intestinal issues), pears may be off-limits; for these people, Johns Hopkins Medicine recommends sticking to fruits like grapes, oranges, and strawberries.
Drink: Kefir
This fermented yogurt-like drink contains approximately 12 active probiotic strains that can help the gut, according to Cleveland Clinic, and it’s one of Davis’s go-tos for general digestive issues. One study, published in the Turkish Journal of Gastroenterology, even found that kefir can change gut bacteria for the better in people suffering from IBD. And note, kefir is considered a low-FODMAP food, per the University of Virginia Health System, which means people with IBS can likely drink it.
Kefir has other perks, too. Mayo Clinic notes that it’s rich in calcium, protein, and B vitamins. And for background, calcium is crucial for strong bones and teeth (among other duties), according to Harvard T.H. Chan School of Public Health; protein is necessary for normal growth and function, according to Oklahoma State University; and B vitamins assist with making energy from the food you eat, to cite just one of their roles, per MedlinePlus.
Food: Steamed Vegetables
You might want to skip the crudité if you’ve been having stomach troubles lately. Michalczyk says that raw vegetables, especially cruciferous vegetables like Brussels sprouts, are harder to digest than cooked vegetables. “For people with a sensitive stomach I recommend cooked veggies — no big raw salads!” Michalczyk says.
Not sure which vegetables to cook? Both zucchini and eggplant are considered low-FODMAP foods, according to Johns Hopkins Medicine, which can be beneficial for those with IBS. (Plus a diet rich in vegetables can lower your odds of developing cardiovascular disease and type 2 diabetes, among other diseases, per the Centers for Disease Control and Prevention). As for how to enjoy them? “Steamed vegetables with white rice and lean protein would be a good meal for a sensitive stomach to easily digest,” says Michalczyk.
Drink: Bone Broth
Whether you consider it a food or a beverage, one thing is clear: Bone broth can be a balm for an upset stomach. “Someone suffering temporary stomach upset from, say, a viral infection, might benefit from consuming easy-to-digest, gut-supporting foods like bone broth,” says Davis.
As for the stomach benefits? “One study found that consumption of bone broth may be supportive in reducing symptoms of ulcerative colitis due to its anti-inflammatory properties,” says Davis, referring to research that was done on mice and published in the journal Medicina (and ulcerative colitis is the inflammation of the lining of the colon, according to the Crohn’s and Colitis Foundation). “However, more human studies are needed,” says Davis. Cleveland Clinic says that, while there isn’t lot of research on bone broth, its nutrition profile suggests a wide range of possible health benefits, including: upping collagen production (such as by consuming bone broth) can help restore the lining of the gastrointestinal tract that thins out as people age. They also note that collagen, like that in bone broth, may help improve skin elasticity and joint health. You can make your own bone broth at home, or you can buy it bottled, or in jars or boxes, and sip it as a stand-alone drink or use it, for example, in soup recipes.
Food: Bananas
Bananas could be the ultimate sensitive stomach supporter. Why? Well, in addition to their many other benefits, they’re gentle on the gut, and few people have problems digesting them, according to the Cleveland Clinic. For people with IBS on the FODMAP diet, know too that bananas are considered a low-FODMAP food, notes the University of Virginia Health System.
Davis recommends eating prebiotic foods that help feed this good-for-you gut bacteria, and bananas qualify, according to UMass Chan Medical School; UMass also points out that an imbalance of good and bad bacteria can up inflammation for people with IBD. You’ll get a boost of potassium, vitamin C, B6, and magnesium from bananas, per Mayo Clinic, and you can eat a banana by itself, or pair it with your favorite nut butter for a filling snack.
Summary
The right foods are key remedies for a sensitive stomach. “Incorporating foods you tolerate and other gut-supporting nutrients, such as fiber and probiotics, helps balance your overall gut microbiome, promoting healthier and more effective digestion,” says Davis.
Still, it’s also important to make sure you’re not eating foods that can make the issue worse. “While everyone’s needs will vary, it’s important to be aware of what foods might be triggering and to avoid them as best as possible to go about the day without bloating, and discomfort and other uncomfortable symptoms,” says Michalczyk.
Just remember, to truly get the help you need to relieve a sensitive stomach, you’ll want to meet with medical professionals to get to the root of the issue, as Davis suggests, so you can get the tailored help you need.
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