Foods to Have:
Apples/Applesauce 1 cup
Artichokes (cooked) 1 cup
Ginger 1 teaspoon
Papaya 1 cup
Peppermint (tea) 1 cup
White or brown rice (cooked) ½ cup
Also consider: Toast, tea, yogurt, gelatin, cardamom, anise, peppermint, turmeric
What causes an upset stomach (indigestion)?
Upset stomach and sour stomach all describe that same horrible feeling that can include any combination of nausea; dull ache; gassiness, bloating, or rumbling; belching or hiccups; heartburn; and a slightly sour taste in the mouth. The most common causes are overindulgence, food poisoning, inadequate hydrochloric acid production, dyspepsia, and believe it or not, even constipation. Most common treatment includes over-the-counter antacids and baking soda. Sometimes not fighting the inevitable (vomiting) is the best course of action.
Nausea is often described as a wave of uneasiness or a queasy feeling that often leads to vomiting. There can be many reasons why someone becomes nauseated: food poisoning (often mistaken as stomach flu), stomach flu, motion sickness, overindulgence in fatty foods, medical problems such as migraine, and hormonal changes caused by pregnancy. Even strong odors and loud noise can trigger nausea. Although not a disease in and of itself, chronic nausea may be an indication of more serious underlying conditions. Nausea can be treated with medication, but natural remedies such as food, herbs, massage, aromatherapy, and other nonpharmacological interventions such as mediation and biofeedback have proven quite successful for occasional nausea.
Did you know? If you have a sensitive stomach, it might be best to avoid certain foods, beverages, and situations that may lead to problems such as fried and other high-fat foods, large meals, alcohol, carbonated beverages, spoiled food, overly spicy dishes, stress, rushing through your meal, and swallowing too much air when you eat (a good reason to not talk while you eat).
Supplements: Baking soda (sodium bicarbonate) isn't really a dietary supplement, but then again, it's not really a food, either. It is a chemical compound that is very effective for lowering the acid content of the stomach. It is also appears as an ingredient in over-the-counter aids for upset stomachs. Other supplements that are effective are called digestive enzymes. These are typically sold as formulas that contain the essential enzymes that help break down carbohydrates, proteins, and fats. Papaya enzymes, which contain the protein digestive enzyme called papain, come in chewable tablets and can provide relief for an occasional upset stomach.
Apples or Applesauce
If you want something crunchy but not salty to nibble on, apples are your best choice! Applesauce works equally well for indigestion. Choose less tart versions of apples such as Red or Golden Delicious, which are less likely to aggravate your stomach. The fiber in apples helps move offending foods though the digestive tract. Apples are also an excellent source of plant nutrients called polyphenols, which are located mainly in their skin. These polyphenols help protect the gastric mucosa (inside lining) of the stomach, which can become damaged from NSAIDS (anti-inflammatory drugs) and pathogenic bacteria such as H. pylori, a major contributor to such hell belly conditions as ulcers.
Artichokes
Along with being nutritious and a good source of fiber , artichoke leaves contain plant nutrients that have been found to be beneficial in short- and long-term dyspepsia and gastritis. Research also supports that artichokes are quite helpful in reducing the spasticity that goes along with irritable bowel syndrome (IBS).
Ginger
In natural form as a raw rhizome, ginger may be too strong for your palate, but not to worry! You may find that ginger products such as ginger ale, candied ginger, powdered ginger, and ginger tea are just as effective as chewing on the rhizome itself! Ginger is not rich in any one nutrient but it is packed with the phytochemicals called gingerols, shogaols, and zingerones, which help battle conditions from morning sickness to cancer. This one is time tested! Ginger has been used for the past two thousand years in China to help treat stomach upset and nausea. In a study of subjects with upset stomachs, ginger capsules were found to significantly reduce the time it took for the sour contents of the stomach through the digestive tract. Of course, ginger is also known for stopping nausea dead in its tracks, whether related to pregnancy, chemotherapy, bad food, you name it. There was even a study showing that simply smelling ginger could help reduce the nausea experience after coming out of anesthesia!
Did you know?
Research has found that those who ate hot peppers as a regular part of their diet had less occurrences of upset stomach than did those who didn't. It may be due to the plant nutrient called capsaicin, found in peppers, which helps soothe discomfort. However, some research supports that adding hot peppers to an already aching belly is probably not a good thing to do. So, if you are reading this section, right at this moment, and have an upset stomach, your advice is to skip hot peppers and go directly to the suggestions that follow. And while we are at it, if your tummy problems persist, seek out care from a qualified health professional!
Papaya
Papaya is an excellent source of vitamins A and C, and a good source of fiber and folate. It is also rich in the protein digestive enzymes chymopapain and papain. Papaya enzymes are also available in a chewable supplement for the occasional upset tummy. Besides helping proteins digest, papaya has long been known for its anti-inflammatory attributes. A randomized study using a fermented version of papaya for fourteen weeks showed that this fruit was very effective in reducing C-reactive protein and uric acid, both indicators of inflammation.
Peppermint
If you've got that queasy feeling, you can choose among fresh peppermint, or its various forms as a powder, oil or extract, tea, or candy. Try a hot cup of peppermint tea over peppermint hard candies, as sometimes the sugary taste may spur on more queasiness and add calories! Peppermint has been used for thousands of years for medicinal purposes; it helps slow movement of the stomach muscles and/or spasms that contribute to nausea or vomiting; in fact, it helps the entire digestive highway. Research supports its benefits in IBS, too!
Warning: Peppermint can lower pressure on the esophageal sphincters, whose job is to keep the contents of your stomach where they belong—in your stomach! This allows acid to splash back up into the esophagus, creating the burning sensation known as heartburn. If you suffer from chronic heartburn, GERD, or laryngopharyngeal reflux, you may be better off staying away from peppermint of any kind.
White or Brown Rice
Brown rice is the least allergenic of all the grains and is a good source of magnesium and selenium. Rice is the cornerstone of the BRAT (bananas, rice, applesauce, tea, and toast) diet, which has been Mom's friend for making stomach aches and diarrhea go away . In a study that looked at optimal foods for digestive disorders, rice was found to be an ideal carbohydrate source, for its ease of digestibility and its soothing properties.
Rice is a staple food for nearly half of the world's population! It is grown on every continent except Antarctica.