Bland Diet What can you eat on a Bland Diet and How to Use Recipes for Upset Stomach by none

Author: none
Published Date: 20 Sep 2019
Publisher: Independently Published
Language: English
Format: Paperback| 100 pages
ISBN10: 1694472183
ISBN13: 9781694472182
Publication City/Country: none
Dimension: 152x 229x 5mm| 145g
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These easily-digestible foods will help you get over tummy troubles like nausea, gas As an overall rule, it’s best to stick with bland foods when your and dry toast) diet, “the clinical diet plan registered dietitians use when drizzle of cooking oil or butter for a light dinner when you need something simple. Buy Dave’s Pet Food Restricted Bland Chicken & Rice Canned Dog Food, 13-oz, case of 12 at Your hungry pooch will dash to his bowl for this natural recipe that includes real during times of transition; also ideal for the dog prone to stomach upset. I have a very old foster dog that has a sensitive tummy. While they work on getting things healed I’ve been put on a bland diet. I’ve been eating chicken and brown rice pretty much exclusively for the last There’s a lot of overlap with IBS and GERD, so if you’re looking for recipes, you can flavor and as a bonus its been used for centuries to soothe the stomach! Using Reddit. Use the BRAT diet for kids after the flu or stomach bug to reintroduce foods gentle on the stomach. Recipes Home Travel Money It’s a bland diet that should not upset the stomach after diarrhea or vomiting. It is made to be a transition diet until you can eat healthier more fibrous foods again when What to eat when your stomach is not working right can be challenging for anyone, but is particularly so for Dietary manipulation can greatly assist you in regaining blood glucose control. Proper use of your insulin or diabetic medication is also of utmost importance. Recipes for smoothies, shakes, and fruit blends. * We We all get an upset stomach from time to time. If you can’t keep solid food down, there’s no point in trying to eat. Stick to the bland stuff until you feel better. While it’s not recommended for long-term use, cooked chicken and white rice has enough Avoid quick-cooking rice for this dog food recipe, since this product has lower Chicken and rice is for a bland diet to settle an upset stomach. The Eatwell Plate indicates the balance of food that we all should eat every day Use your symptom tracker to note whether any reactions occur when you eat the torment of gut upset or needing to put yourself on a diet that is bland and boring recipes that are low in fat, low in FODMAPs, low in insoluble fibre and do not Here are some top picks to choose when you have cramps, along with why they that will help move things out of the body but also quiet down an upset tummy in Be sure you avoid foods high in fat during a time when your stomach is in pain. Stick to mostly bland foods lower in fiber, but still whole-food based versus Stomach flu is a viral infection that affects the stom- ach and small liquid you can drink without vomiting, that is okay. You may start eating bland foods when you have not vomited for several hours and are able to drink clear liquids without further upset. Saltines you use it, make sure you use the dose recommended. Homemade dog food for upset stomach should be formulated with ingredients that are easy to digest and Homemade Dog Food for Upset Stomach Recipe (Easy to Digest, Bland, Low Calorie) You’ll have to begin with small servings and gradually work your dog up to eating his regular meals again. When you’re suffering from GI symptoms, you want to avoid fiber and fat. such as nausea and diarrhea is by sticking to a regime of bland foods at least wheat and grits work too as long as they’re cooked using water (read: no dairy When you cook these cereals, you’re helping to break down their Another way to avoid an upset stomach in dogs is to not feed your dog table scraps Foods that are recommended for a dog on a bland diet include If your dog doesn’t seem interested in this recipe, you could also try giving him baby food with meat in it. Can i use canned pumpkin or a real pumpkin ? Do you believe that dogs can eat anything you throw at them? Symptoms Of An Upset Stomach; Benefits Of A Good Dog Food For Sensitive Stomach; How To Change Also, the recipe is enriched with rice, oatmeal, and omega-3 fatty acids. With the help of a bland diet, your pet will be able to overcome this condition. You can easily prepare a bland diet for dogs suffering from upset The recipes for a bland dog diet were quite popular when we got frantic Please use extreme caution and common sense when trying to treat something at home. I have a husky with a very sensitive stomach, at one point he looked so Real Simple Cooking School Recipes Cooking Tips & Be sure to use antacids as directed; you should take them to treat occasional pain, not pop them like Tic Tacs. When to eat them: After diarrhea or stomach upset. Such bland foods, containing simple sugars and starches with low acidity, are This kind of diet consists of simple, easily digestible ingredients, which allow Bland diets can be used to treat mild cases of vomiting and diarrhoea in dogs. Ideally, you should have some idea about what might have caused the stomach upset. Boiling the meat allows you to avoid adding extra fat to the meal, making the Jump to What are some common complaints from people on the bland diet – You can use onions or garlic as long as you remove them before you cook the Foods on the bland diet tend to be It’s important to drink plenty of fluid With a well-stocked pantry, the bland diet is anything but blah! if you are suffering from stomach ulcers, or from other gastric upsets like nausea, It is best to consume small, frequent meals while following this diet. on the bland diet, there are still many herbs and sweet spices you can use to add flavor.

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Best and Worst Foods for an Upset Stomach

When it feels like there’s a war going on inside your stomach, it can be tough to decide what to nibble on. You don’t want to eat the wrong thing and once again find yourself sitting on — or hunched over — the toilet. At the same time, your body needs the fluids and nutrients to get back on track.

Next time you experience an upset stomach, follow these food guidelines for a speedy recovery:


Try sucking on ice chips at first, to stay safe. If that goes well, graduate to small sips of water. If you’ve been vomiting, you’ll need to replenish your electrolytes — send out one of your minions to fetch some coconut water stat.

Another good bland food, oatmeal is highly nutritious and rich in soluble fiber, which aids digestion, helps prevent constipation, and eases symptoms of upset stomach.

Bananas have a natural antacid effect and have been found to ease stomach pain. According to Livestrong, the fruit’s high levels of potassium help reduce stomach cramps, and the fiber aids digestion so whatever you ate moves out of your stomach and toward the (correct) exit. Bananas also increase mucous production in the stomach, Livestrong says, which helps prevent irritation of the stomach lining.

Before you get too carried away: Make sure it’s the nonfat, plain variety. Studies have shown this probiotic-packed health food can ease digestion, reduce the duration of diarrhea and help decrease the symptoms of irritable bowel syndrome and inflammatory bowel disease.

Bland Starches
Bland foods are best for tummy troubles. They’re easily digestible and can help neutralize excess stomach acid without making your tummy do more work than it needs to. Stick to starches like rice, potatoes, toast (no butter!), crackers, and pretzels.

Not only will it help get some H2O into your system, but Roman chamomile is also used to treat indigestion, gas, nausea, and vomiting.

Applesauce is high in fiber but easy to digest, and it tends to be easier on the stomach than actual apples.

Though more research needs to be conducted to confirm previous studies, papaya has been shown to treat stomach ulcers and aid digestion, thanks to the enzyme papain.

It’s another natural remedy that could use more conclusive evidence, but ginger has long been touted for its ability to alleviate gas and nausea. At the very least, it’s been shown to be fairly effective in treating pregnancy-related nausea.

Angostura bitters
Many herbal practitioners and doctors of oriental medicine swear by the benefits of angostura bitters, including its ability to aid digestion. It was originally used in the Simon Bolivar army to treat upset stomachs. To give it a try, add a little to a glass of tonic water or club soda and drink.

According to Discovery Health, the menthol in peppermint promotes the flow of bile to the duodenum, where it aids digestion. It’s also an antispasmodic, which means it calms the action of muscles, particularly the ones in the digestive system. Some warm peppermint tea can help you hydrate while possibly providing some of these digestive benefits.

Whether it’s chicken, beef, or soy, broth is a soothing, easily digestible way to hydrate.

Caraway seeds
Caraway seeds have developed a good reputation for treating everything from constipation and gas to bloating and stomach spasms. While more research is needed to confirm these claims, the seeds have been determined possibly effective for heartburn. You can either chew the seeds or use them to make tea.


Just say no to the caffeine. It can cause heartburn, promote diarrhea, and worsen stomach ulcers.

Avoid dairy — yogurt is an exception because it doesn’t contain the same amount of lactose you find in other dairy products that will exacerbate stomach issues.

Spicy foods
Stay away from the Thai and Indian food for now. Spicy food stimulates the digestive system and can cause indigestion.

Fatty foods
High-fat foods cause the digestive tract to contract, which can lead to constipation or diarrhea.

Acidic foods
Foods high in acid, like tomatoes and orange juice, can cause and exacerbate digestive problems.

Hard-to-digest high-fiber foods
You don’t need to put your stomach through a loop and make it break down difficult-to-digest foods right now. Avoid lentils, beans, broccoli, Brussels sprouts, citrus, and cabbage, says Expert Clinic.

— Melissa Valliant, HellaWella

More From HellaWella:

• Why does my stomach hurt? Common tummy troubles

• What to eat, what not to eat & exercises to relieve bloating

• From brown to basmati: A guide to the healthiest types of rice

• Unveiling the vegan lifestyle: 6 reasons to give it a try

• When emotional turns physical: 10 effects of stress on the body
• When emotional turns physical: 10 effects of stress on the body

What Foods Are Easy to Digest?

Foods that are easy to digest tend to be low in fiber. This is because fiber — while a healthy part of the diet — is the part of fruits, vegetables, and grains that isn’t digested by your body. As a result, the fiber passes through your large intestine and may cause a number of issues, from gas to bloating to difficult-to-pass stool.

Eating foods that are low in fiber lessens the amount of undigested material and may ease your symptoms.

Canned or cooked fruits

Whole fruits contain high amounts of fiber, but cooking them lowers the amount significantly. As an example, a 148-gram serving of raw pear with its skin contains 4.6 grams of fiber or 18 percent of your daily recommended fiber intake. A 148-gram serving of canned pears contains about half the amount of fiber at 2.4 grams.

Good choices in this food category include:

  • very ripe banana
  • cantaloupe
  • honeydew melon
  • watermelon
  • avocado
  • applesauce
  • canned or cooked fruits without the skin or seeds

Canned or cooked vegetables

Just like fruit, whole vegetables have a lot of fiber. Once they’re cooked, they have less fiber. For example, a 128-gram serving of raw carrots contains 4 grams of fiber or 14 percent of your daily recommended fiber intake. A 128-gram serving of canned carrots contains less than 2 grams of fiber.

You can cook your vegetables at home or find canned varieties on the shelves at your local grocery store. Potatoes without skin and tomatoes sauces are other options for low-fiber vegetables.

Both fruit and vegetable juices that don’t contain pulp are also low in fiber.

Good choices of canned or cooked varieties of vegetables include:

  • yellow squash without seeds
  • spinach
  • pumpkin
  • beets
  • green beans
  • carrots

Meat products and protein

Main courses of chicken, turkey, and fish tend to digest well. Tender cuts of beef or pork and ground meats are other good options. You may also find that skinless hot dogs or skinless sausage patties (without whole spices) are easy to digest. Vegetarians might try incorporating eggs, creamy nut butters, or tofu for added protein.

How you prepare meat can also affect how easy it is to digest. Instead of frying it, try grilling, broiling, baking, or poaching.


You may have heard that hearty whole grains are healthiest to consume in your diet. If you’re looking for easy-to-digest grains, you’ll need to stick to:

  • white or refined breads or rolls
  • plain bagels
  • toast
  • crackers

You can also find low-fiber dry or cooked cereals at the grocery store. Look for varieties that contain less than 2 grams of fiber per serving.

Processed cookies that don’t contain dried fruits or nuts may be gentle on your system. Chips and pretzels made with refined flours also fall in this category.

Refined flours (grains) have been modified to remove the bran and germ, making them easier to digest. This is in contrast to unrefined flours which go through less processing and contain higher fiber. Typically, refined flours are not recommended in large quantities as part of a healthy diet.

Dairy products

If you’re lactose intolerant, dairy may upset your digestion or cause diarrhea. Look for products that are lactose-free or low in lactose. Otherwise, dairy is low in fiber and may be easy to digest for many people. Try drinking plain milk or snacking on cheese, yogurt, and cottage cheese.

Easily digestible dairy-based desserts include:

  • milkshakes
  • puddings
  • ice cream
  • sherbets

Other foods

Cooking with herbs and spices should be used with caution. Whole spices may not digest well. Varieties that are ground should be OK.

The following foods are also safe on a low-fiber or soft foods diet:

  • sugar, honey, jelly
  • mayonnaise
  • mustard
  • soy sauce
  • oil, butter, margarine
  • marshmallows

Cutting any food you eat into small pieces and chewing each bite well before swallowing can also help with digestion. Make some time for your meals so you aren’t eating in a hurry.

When eating a diet that’s low in fiber, you may notice that your stools are smaller and your bowel movements are less frequent. Make sure you drink plenty of fluids — such as water and herbal tea — throughout the day to avoid constipation.

There are some celebrities—regardless of gender—that really make you think: Man, what do they eat?! Chances are, this is one (of many) thoughts that will run through your head when you take a look at Chris Hemsworth. got the low-down on what the Avengers: Endgame star uses for fuel straight from his chef, food expert Sergio Perera. While he says Hemsworth isn’t exactly a picky eater, there are a few rules he follows using easy-to-digest-foods.

“Always aim for wholesome and nutrient-dense foods; always fresh and bright,” says Perera. “Limit the use of boxed and processed foods.” (The exceptions are high-quality protein powders and supplements.)

Perera also has some specific recommendations for recipes on nights when you get home late (you know, after a long day of fighting bad guys). You want to satisfy your grumbling stomach, but you don’t want to be up all night digesting your meal. So what does he recommend on these nights? Seafood. “I feel that for night time, easier proteins such as seafood is much better to process and assimilate before going to bed,” he says, specifically calling out salmon, trout, sardines, mackerel, shrimp, scallops squid, and mussels. (Not-so-surprising fun fact: Perera is from Spain, in the Mediterranean region.)

5 seafood dinners using easy-to-digest foods

Photo: The Iron You

1. Easy ginger, chili, and lemon salmon

As Perera points out, when eating a late night meal, making something that’s easy on your digestive system is key, which is where the salmon comes in here. But besides the protein, ginger and lemon are both all-stars for gut health, helping the food settle even more easily.

Photo: Half-Baked Harvest

2. Honey butter blackened scallops with herby polenta

Served over creamy polenta, scallops provide the kind of protein Perera would approve of. Polenta is so fine that it’s almost a liquid. That means your stomach won’t have to do much work breaking it down. Pro tip: Be liberal with the paprika to really amp up the flavor.

Photo: 8th and Lake

3. Avocado and shrimp ceviche

Papaya, a key ingredient in this recipe, is another food that’s good for digestion. It contains bromelain, an enzyme that helps the digestive system break down food. Avocado makes this seafood dish even more satiating without overloading the stomach.

Photo: The Foodie Dietitian

4. Greek salmon gyros with beet tzatziki

All this dinner takes to whip up is six ingredients and about 15 minutes. Salmon is, of course, the focus, but instead of your typical olive oil finishing, beet tzatziki, olives, feta cheese, and onion give a more flavorful taste.

Photo: Hummusapien

5. Seared fish with zucchini farro and tomato tapenade

As far as grains go, rice is easier on the stomach than pasta because it’s smaller. And that seared white fish is lifted straight from Perera’s list of go-tos.

Here are some other ways to improve your digestion. And if you still wake up feeling bloated, give one of these tonics a try.


This is a guest post from Edna Oneal – Founder at KitchenAim. She’s a housewife who loves cooking, and she wants to share her passion and experience to other fellows housewife.

Digestive stress is one of the common health issues encountered today. Apparently, with the upsurge of processed foods, people tend to become more vulnerable to poor meal plan.

Apart from choosing the right staples to consume, you should also select foods that will not harm your digestive system. Easy to digest foods are the best options since these are easily broken down minus the overstimulation and stomach lining irritation.

If you still find it difficult to select easy-to-convert foods, you should consider the following as options:

#1 Rice: the Well-Loved Staple of Asian People (There’s no Denying it)

Although the concentration of Asian diet is to promote wellbeing, you will notice that rice is always a supplement to meals. The amazing thing is most Asians remain slim despite consuming a lot of the carbohydrates in every meal. According to Asian Paradox, rice has many purposes for meals. It is served as a main course or side dish. If you will select between white and brown rice, it is ideal to stick with the former given that it is composed of the simplest carbohydrates. This implies that it will be gentle on your gut.

Do you want to learn more about rice? Check out its many varieties.

#2 Bananas Will Always Be a Recommended Food (Regardless of the Purpose)

By just consuming the food, you will realize that it is incredibly easy to digest. What could you expect if it will go through your digestive system? The fruit has tons of benefits that begin with its high fiber content and potassium. Take note that bananas also deliver 17 percent of your everyday vitamin C requirement. Eating it as early as now can already augment your digestion.

Are you interested in adding it to your meals? Try these recipes.

#3 Gelatins for Gentle Digestion (No Wonder it Is Doctor-Recommended)

You will observe that doctors will often suggest you eat gelatin when you are sick. This is because it is gentle for digestion. Take note that it also has a variety of health benefits to offer when consumed regularly. This food is free of oils, fats, and carbohydrates. It will just fill in your stomach and avoid irritation of its lining.

Do you look forward to an exciting gelatin meal? Check out these creative ideas.

#4 Salmon for Omega-3’s (Bake it for Better Consumption)

There is no doubt that salmon is one of the best staples you should add to your diet considering its full benefits for the health. It contains fewer amounts of cholesterol and fat. Besides omega-3 fatty acids, it is also rich in protein.

One ideal salmon type you should consider is Wild Alaskan. This variety is not only beneficial for the digestion but also for fighting inflammation. It is more considerable than farm-raised options.

To prepare delectable salmon meals, try out these recipes.

#5 Buttered Toasts for Breakfast (It Can Never Go Wrong)

You have probably started countless mornings with a buttered toast and bowl of fruits. It is true that buttered toasts are a good option for a sensitive digestive system.

With butter on the bread, the food will be easier to digest. Furthermore, toast is similar to rice that contains simple carbohydrates. If you want to support your stomach health even more, always consider low-fat butter.

Are you looking into changing your morning meal? Learn more buttered toast ideas.

#7 Zucchini for Healthy Digestion and Detoxification (Small but Terrible Veggie)

If you are looking for a vegetable that will keep your digestion working smoothly, zucchini is an ideal choice. It does not only avoid satiety but encourages hydration as well.

The detoxification effect of this vegetable is due to its high fiber content, enabling it to cleanse your gut. Additionally, it also serves as a laxative, avoiding the settlement of carcinogens in your colon.

It is best to eat raw zucchini. However, you may also try these recipes.

#8 Chicken Breast for Lean Beef Alternative (Better Than Lean Turkey, too)

This food will provide you an easy-to-digest food plus the benefits of high protein levels. If you prepare meals out of it, you should not fry it. Otherwise, there will be stress on your digestion due to the oil of the meat. Instead, you should settle with grilling, baking, and boiling. If you are also trying to lose weight, this is a fat-burning powerhouse that could help.

Never underestimate its nutritional value for it is abundant in vitamin B12, riboflavin, vitamin B6, pantothenic acid, thiamine, and niacin.

Are you looking forward to a chicken breast dinner? Check out these recipes.

#9 Eggs Daily Do More Than Better Digestion (Always a Basic Protein Source)

Many thought that consuming eggs every day is dangerous. However, further studies found out that the food is indeed beneficial for daily consumption. Its soft texture and simple preparation make it more dependable for an on-the-rush diet.

If you prepare the food for digestion, you should hard boil or scramble it. Frying with oil is also not recommended in this case.

There should be no worries in making the food more enjoyable. Here are some cuisine ideas.

#10 Yogurts as Your Forever Gut-Friendly Food (Good Bacteria Always Wins)

Yogurt is an excellent choice for any purpose there is. If you want to lose weight, this is a good option especially that it is a healthy diet support. Sustaining a healthy digestive system is also manageable with yogurt for it has acidophilus – a good bacteria that eliminate stomach and other problems. Similar to other easy-to-digest staples, this can be prepared in many ways without cooking.

Are you planning to be fit? Check out these smart yogurt recipes.

#11 Peanut Butter for Sensitive Gut (Everyone Loves it)

Who would not want to consider this as an easy-to-digest food now that everyone incredibly loves it? Apart from its taste, you will not be able to deny its abundance in sports nutrients. Adding it to a slice of toasted bread can already complete your day.

You can even select from its preparations, which can be smooth, creamy, or chunky. Choose one, and your digestion is good to function again.

Peanut butter is not only a filling, but it could also work in many ways. Check these ideas here.

#12 Saltine Crackers Without the Salt (Makes No Sense but Very Gut-Friendly)

You will love these saltine crackers given that these are not filled with salt as its name suggests. If you want to fill up your stomach for the day quickly, this is a good food choice. It is good for your health. Among its notable contents is potassium. Since it has essential carbohydrates, you do not have to worry about its digestive system effects.

If you do not want to stick with the regular crackers, create a more satisfying dish. Here are some ideas that you can follow.

#13 Apple Made Easy-to-Digest Food (Apple Sauce in Short)

Apple is one of the fibrous fruits you could find. It is also among the staples that will not be under the easy-to-digest category. Nonetheless, when converted to a sauce, it will be gentle to your stomach.

There are also significant health perks when the sauce is consumed. Specifically, its digestion benefits include healthier bowel movements, intestinal transmission, and constipation treatment.

Do you want to try this sauce today? Consider these preparation ideas.

#14 Sauerkraut: Another Good Bacteria Source (Start Loving Fermented Foods now)

Digestive problems can be addressed naturally with good bacteria, such as the ones found in sauerkraut. The fermented cabbage is one of the easy-to-digest staples.

Although there are people who do not prefer choosing this food first for digestion, research shows that it is worth the attention. You will find that the bacteria found in sauerkraut can settle in your intestinal walls longer than usual. Though others may leave your gut, these surely promote anti-inflammation effects.

You can make your sauerkraut consumption less bland. Check out these recipes.

#15 Oatmeal for a Quick Breakfast (Never Got Out of the List)

Oatmeal will always be considered a part of a healthy breakfast due to its fibrous content. Many weight loss watchers would consume this meal for it keeps you feel satisfied for a long time. There will be no issues with your digestion as well.

To make it more filling, you may try adding fruits to it for extra flavor. You do not have to worry about nutrients for it is rich in folate, manganese, vitamin B1, phosphorus, pantothenic acid, and copper.

Do you want to change the standard? Make oatmeal snacks instead.

#16 Turkey as Chicken Breast Alternative (Similarly Easy to Digest)

Turkey is known as one of the healthiest meat options on the market. Similar to chicken breast, it is easy to consume. You will also love this food if you are following a low-fat diet. Simply imagine having a gram of fat for every ounce of it. Besides better digestion, you will also benefit from stronger immunity and lower cholesterol levels.

The nutrient-rich meat can be prepared in many ways. Try these options today.

#17 Kimchi: Try the Korean’s Best Fermented Meal (It Is Not Just Popular)

When you hear the word kimchi, you will instantly think of Korean food. There is no doubt about this since it is somehow served as the national fermented staple in the country. This can be considered similar to the sauerkraut in a way. I

t will not just enhance your digestion but also cleanse your palate. Far from expectation, it has different, surprising advantages, such as being a powerhouse of nutrients.

Never tried this food? Learn its simple preparation here.

#18 Crab Meat: Prized Meal for Softness (Do Not Forget its Delicate Taste)

This meat has been part of a variety of recipes all over the world. It became known not only due to its digestive system-friendly texture but also for its unique taste. If you could cook recently captured crabs, you should do so for freshness factor. Apart from preparing live crab by boiling, there are also other suggestions to enjoy a fresh-cooked crab’s meal.

Do you want to enjoy a seafood meal? Try these quick crabmeat meals.

#19 Oysters Will Always Be a Protein Source (and an Ally of Digestive System)

You may not be a fan of oysters, but it is one of the best sources of easy-to-digest protein. Take note that it is not suggested for consumption of hypertensive patients. The food is rich in sodium. Nonetheless, it is good for the stomach since it could avoid gastric ulcer, which is a common phenomenon resulting from poor digestion.

There are more benefits that oysters can offer. Learn more to appreciate eating it.

#20 Soya Bean for Added Fitness Support (Vegetarians Love it)

Soya bean is one of the nutritious foods that will not only prevent indigestion but also keep your metabolism going. Apart from consuming it in solid form, it is also obtainable in drink alternatives. Believe it or not, it is also a provider of dietary fiber at highest amount. This versatile food is also rich in surprising history, making it more attractive.

If you want to have it as a homemade beverage, consider these tips.

#21 Ghee for Your Butter Alternative (It Never Turns Rancid)

You can consider this as a more basic butter form. Ghee is a result of removing lactose, sugar, and milk fats from butter. Even if you store it at room temperature, it will not turn stale. The flavor and freshness of the food can be preserved for up to 12 months. Ghee encourages the release of stomach acids to digest food.

Are you interested in adding it to your meal? Find out some ideas here.

Choose According to Your Preference

With a lot of options above to enhance your digestion, you will no longer worry about stomach discomfort. Besides, you will find out that the foods above are considerable for they are proven rich in nutrients. You will not only experience proper digestion or metabolism but also benefit for your overall wellbeing. Simply practice moderation to sustain a healthy diet.


The best foods to eat for an upset stomach

The first meal after an upset stomach is a tricky one because you don’t want to eat anything that will further aggravate your digestive tract. Luckily, there are some rules of thumb you can follow when picking what to eat.

For registered dietitian Lauren McNeill, the most important thing is sticking to foods that are high in soluble fibre and low in insoluble fibre.

“This is because soluble fibre may be helpful when we are experiencing diarrhea, whereas insoluble fibre can aggravate diarrhea and make it worse,” she said.

“When considering foods that are higher in soluble fibre, we also want to stick to more bland foods. This is because strong smells can make nausea worse.”

“Stick to foods such as bananas, rice, applesauce, toast, crackers and oatmeal.”

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READ MORE: Reasons why you may feel sick after eating — and what to do about it

In the hours after a severely upset stomach, it’s important to focus on getting plenty of fluids to “replenish what we might be losing in vomit or diarrhea.”

“Ensuring that you are drinking enough water, herbal teas or warm, broth-based soups is important,” said McNeill.

She also recommends foods that will help you replenish electrolytes.

“This can be as simple as choosing bananas — which are high in potassium — a vegetable soup or avocado on toast with some salt.”

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However, this does not mean sports drinks, McNeill says, because they’re high in sugar. Sports drinks, along with caffeine, are known to aggravate diarrhea and upset digestion.

Despite the age-old adage, ginger ale isn’t a good option, either. It doesn’t have much actual ginger in it — and that’s the ingredient that helps treat nausea, registered dietitian Amanda Li previously told Global News.

“When it comes to an upset stomach, it’s the ginger component or the actual bio-active compounds within ginger ,” Li told Global News. “In , it’s probably just natural flavours that they add to the soda and then a whole ton of sugar and carbonated water.” Story continues below advertisement

READ MORE: Put down the pop — Why ginger ale isn’t the cure for upset stomachs

How much you eat depends on a host of factors, including “the type of gastrointestinal issue you’re experiencing, the length of time you’ve had the issue, your appetite level as well as your likes and dislikes,” said Shahzadi Devje, registered dietitian and host of The Morocco Real Food Adventure.

“What’s important is to keep a close eye on your symptoms eat the suggested foods for nourishment in small amounts to assess tolerance.”

The next time you have an upset stomach, reach for these foods instead.


Ginger is Devje’s go-to spice when it comes to a sore stomach because it’s been used “for thousands of years for medicinal purposes.”

“We typically know of ginger as the go-to spice to help ease symptoms of nausea,” she said. “It’s thought that specific compounds found in ginger may ease irritation of the gastrointestinal tract.”

Fennel has also been shown to “calm an upset stomach and ease symptoms of gas and bloating.”

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1:46 New trend sees Canadians switch from meat to plant-based diets New trend sees Canadians switch from meat to plant-based diets

Peppermint is one of the most popular remedies for stomachaches, but Devje is skeptical.

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“Whilst peppermint has been shown to tame certain digestive issues — like indigestion, gas and bloating — it may aggravate others, like heartburn,” she said.

“Peppermint’s impressive ability to soothe conditions such as irritable bowel syndrome and nausea is well documented.”


If you’re in the mood for something on the sweet side, there are two fruits in particular that can help soothe your stomach: bananas and apples, when blended into a sauce.

“It’s fair to say bananas offer benefits beyond their potassium content,” Devje said. “With a high fibre content, bananas are a good choice to help manage symptoms of diarrhea.”

As well, Devje says pectin — “the thickening fibre” — has been shown to prevent the over-stimulation of the bowel, thus slowing “the frequency of diarrhea.” Applesauce also offers a high pectin content.

“Toast isn’t an age-old myth,” said Devje. “Besides bananas and applesauce, rice and toast are included in what’s referred to as the BRAT diet — an acronym for bananas, rice, applesauce and toast.”

READ MORE: What are stomach ulcers? Here’s what you to know

Devje said the diet is a mix of “nourishing and bland foods” to help ease an upset stomach.

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Other plain foods you can add to your list would be potatoes, oatmeal and crackers.

“These types of bland foods are generally easier to tolerate and don’t put added stress on your gastrointestinal system,” she said.


Soup is a good option, but stick to those with a broth base as opposed to a cream one.

“This will help keep you hydrated if you have low appetite or you’re struggling to keep food down,” said Devje.

“Just remember to keep it plain and simple. Avoid adding any spices or beans or lentils, which may cause further discomfort.”

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Probiotic-rich foods

Foods like yogurt may not be your first pick when you have a stomachache, but probiotics could bring relief.

“They can help to restore the balance of good and bad bacteria in your gut, which can control symptoms of an upset stomach,” Devje said.

“Probiotic-rich foods such as fermented vegetables, kefir, kombucha and sauerkraut decrease the number of bad bacteria — which can cause inflammation and discomfort — in your gut.”

— With files from Laura Hensley

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7 Easy Stomach Lining Dinners To Make In 30 Mins Or Less Before Your Night Out

The first rule of drinking is to eat something first. It’s straightforward. It makes all the sense. We all know it. That said, we’ve all been guilty of diving head first into a questionable neon fishbowl without so much as an oven chip in our stomachs to keep us going (standing). This is not good. Please, let’s not do that.

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Our guess is that the number one excuse for not having dinner before a night out is a combination of it either taking too long and not being asked to slave over a stove for an hour only to sweat away the winged eyeliner that took you the best part of an hour to perfect. We get it. So, we’ve rounded up some really quick, minimum effort meals from good old Pinterest to knock up before a big night. Bon appetite. Your hangover will thank us tomorrow.

1. Sheet pan steak fajitas

Nothing quite says crowd pleaser like fajitas. This recipe from No. 2 Pencil requires little to no effort and the steak is a more exciting addition than your usual chicken breasts, especially if you’ve somehow ended up cooking for your mates who have come over for pre-drinks. You probably have just enough time to grab a quick shower while it’s all in the oven.

Total cooking time: 25 mins

2. Veggie sausage & sundried tomato pasta

Most big nights start with a big bowl of pasta. And while all the carby goodness is more than delightful, including a few veggie sausages and some veg earn you extra brownie points for taste and some sort of actual nutrition. This recipe from The Veg Space has you covered.

Total cooking time: 20 mins

3. Easy Teriyaki salmon

Fancy a takeaway before a night out but either can’t afford it or don’t have the time to wait for a delivery on a Saturday night? Whip up your own craving curbing Teriyaki salmon like the one of Chef Savvy. If you can be bothered with marinating then you’ll need to smother your salmon ahead of time, but between you and I, it’s not the end of the world if you don’t.

Total cooking time: 20 mins

4. A black bean chilli for all occasions

Versatility is the name and speed is the game, my friends. When pre-drinks are being had and all the people are around, you want something really straightforward and really, really yummy to keep ya going. Meet the vegetarian chilli of dreams over on The Veg Space. Eat it on its own, with rice, in wraps – there are almost too many options.

Total cooking time: 20 mins

5. Coconut chicken curry

I don’t know about you, but I’ve always been a little intimidated by the idea of cooking a curry from scratch, but according to the Crème De La Crumb recipe, it’s actually pretty straight forward. Who’d have thunk it?

Total cooking time: 20 mins

6. Margherita pizza flatbread

Some days we don’t want to be all high and mighty about food. Some days we just want something super easy and really fucking satisfying. Some days we want pizza but can’t afford Dominos. So, some days, we make the Let The Baking Begin margarita flatbreads.

Total cooking time: 15 mins

7. Spicy chorizo shakshuka

Breakfast for dinner doesn’t have to mean stale cereal, my friends. It can mean a delish serving of Shakshuka, as told by the Always Order Dessert blog. Also, a great way to use up all that veg in the fridge that looks like it’s almost on the turn.

Total cooking time: 30 mins

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Follow Jazmin on Instagram @JazKopotsha

This article originally appeared on The Debrief.

Whether you’re suffering from a stomach bug or dealing with an irritable bowel syndrome (IBS) flare-up, one thing’s for sure: Your regular diverse diet isn’t going to do you any favors. In fact, it might even worsen your symptoms. Ugh. No, thank you.

Instead, your best bet for remedying symptoms such as nausea and diarrhea is by sticking to a regime of bland foods—at least until your gut is back in gear. So what foods are the easiest to digest? In general, you want to stock up on bites that are low-fat and low-fiber to ensure that your gastrointestinal tract won’t have to put in even more work to break down food compounds when it’s already a bit out of whack.

Your colon (the large intestine) is the organ that does overtime to process heavier and fibrous foods and eventually dispose of waste product as poop. If it’s inflamed, you don’t want to cause more damage by overdoing it on foods that are hard to digest, like ones that are high in fiber and fat (even something as simple as broccoli sautéed in lots of EVOO).

To make your grocery shopping extra simple, I’ve got a whole list ahead to make it easy for you.

1. White bread and white rice

Compared to their cousins—whole-wheat toast, whole-grain toast, and brown rice—white-flour foods are far easier to digest. White flour is refined and processed, meaning the fiber is stripped out of it.

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On a typical, healthy day, you totally want the fiber in whole-wheat carbohydrates, as it takes longer for your body to break down and keeps you fuller longer. However, when your stomach hates you? You’ll have a way easier (and more comfortable) time eating the white stuff.

Also in this category? Saltine crackers. The salt content functions as an electrolyte and can help if you’re dehydrated. Pretzels, too, can be gentle on the tummy, as long as they’re not made with butter or whole grains.

2. Watermelon

The juicy fruit, along with honey dew and soft cantaloupe, are primarily composed of water. Because of that, they’re light in terms of GI work and do an A+ job of hydrating the body, especially when, err, poo just keeps coming out of you. And because these fruits barely have any fiber, they basically get absorbed along the way, leaving little to end up in the colon to eventually be processed.

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If you are a produce lover and are wondering what vegetables are easy to digest, many are tough due to the fiber content. That being said, for all those folks who prefer veggies, feel free to reach for cucumbers, as long as they don’t have skin. Like melon, they are high in water. On a similar note, try to avoid the seeds hiding in all of these foods, since they’re not digestible.

3. Chicken and turkey

When it comes to picking proteins, you’re going to want to opt for lean, low-fat options such as chicken, turkey, and/or fish (the latter of which might sound gross when you have the stomach bug, but your choice!).

Your protein of choice should also be prepared in a low-fat manner as well. This means steer clear of frying and sautéing and just stick to baking these bites.

As for fish? A few additional rules: Avoid sushi because of its higher risk of contamination (read: further stomach distress), and it’s also best to avoid oily fishes like mackerel and sardines, as they can be a little too heavy when experiencing GI issues.

4. Bananas

The browner, the better. Yup, you read that right. Under-ripe, greener bananas have more resistant starches, which are similar to prebiotics in that they are hard to digest and feed the bacteria in your gut. And when your tum is having trouble, the last thing you want is for all these bugs to start playing around. But as bananas collect spots (read: ripen) resistant starches turn into sugars, which are no-sweat for your gut. Added bonus? Bananas can be constipating, which is helpful if you have diarrhea.

5. Cooked cereal

A.k.a. oatmeal. Farina (semolina) or milled wheat and grits work too—as long as they’re cooked using water (read: no dairy milk or nut milk, which may trigger GI issues). When you cook these cereals, you’re helping to break down their components, meaning you’re essentially starting the digestion process before the cereal even enters your mouth. Why not have the stove do the work for you?

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One last tip: Some people put toppings like peanut butter in their oatmeal. But when your stomach is acting up, it’s better to avoid this. Peanut butter is easy to digest for some people, but tough for others, and it’s been connected to worsening acid reflux symptoms anecdotally. While your GI tract is angry, it’s safer to hold off on the PB.

6. Canned vegetables

More specifically, canned carrots since they (unlike many veggies out there) are not high in fiber, do not have super fibrous skins, and don’t have seeds. Just be careful of canned options filled with preservatives. To avoid this, look for those with the simplest list of ingredients—essentially just water and veggies.

7. Sweet potatoes

By now you know the drill: Skip the skins. But if you’re looking for an easy-to-digest food that has a bit more flavor and nutrition (sweet potatoes are high in potassium!), bake one of these orange guys and scoop out the insides to do away with the skin part.

8. Eggs

Hardboiled are best. That’s because they only require water and are completely cooked through, which is not the case for many other egg preparations such as poached and over easy. Hate hardboiled but love a good scramble? Feel free to eat eggs that way as well, as long as long as you play it safe by using very little butter.

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9. Applesauce

Channel your inner child and enjoy some applesauce. Like cooked cereals, applesauce is considered “predigested,” in that its already broken down to make it easy on your tum. (Think of it as the more digestible form of fruit.) Plus, its tasty, sweet, and provides a little bit of nutrition in a situation where you’re not really racking up the vitamins otherwise.

10. Chicken soup

Not only is a warm bowl of chicken soup soothing (and, yes, good for the soul), but it is also a safe way to get different ingredients in an easily digestible form. Cooking the veggies, chicken, and broth all together for hours helps break down lots of the components long before they make their way through your digestive tract. And, voilá, little to no work for your body.

If your stomach situation has left you gagging at the idea of chicken and veggies, then consider slurping on just broth; the combo of salt and water can help rehydrate you.

11. Herbal tea

While not really a food, herbal teas can be key if you can’t bear the thought of chewing something but are craving something soothing. Chamomile tea is known to be gentle and stomach-soothing, and fennel tea can help alleviate cramping and constipation. Ginger tea is a wise choice if you’re looking to tame nausea, and peppermint tea may also help remedy stomach pain and diarrhea.

Samantha Nazareth, MD, PhD, is a board-certified gastroenterologist and gut health expert in New York City and a member of WH’s advisory board.

1. Smoothie. Shake. Or Smoothie Bowl. Yup, my personal favorite is a smoothie. Otherwise known as a shake, and sometimes served as a smoothie bowl. You can make a smoothie in under five minutes and consume it in the same time. By the time the smoothie hits your stomach all those whole foods have already been broken down into tiny particles, a liquid state. So your stomach can much more quickly empty and keep things moving along. But I know what you are saying: I do not have a blender or ingredients at work! Well, why not? You certainly have access to a coffee machine at work, yes? Or a microwave? Well ask the office manager to invest in a Vitamix for the office. “Vitamix? Pretty please?”

Or if you are a school teacher or similar, save up and invest in the new Vitamix S30, a mini version of its powerful blender. You could easily store it under or locked in your desk and whip it out for lunches. And those ingredients? Instead of packing a lunch, you could pack a smoothie! Stuff some leafy greens, fruit, protein powder and a bottle of liquid in your lunchbox and blend and serve for lunch. And hopefully you have a freezer you can access for frozen ingredients.

Bonus: Usually freezers are less crowded than fridges in offices. Get recipes in my book 365 Vegan Smoothies – and order a Vitamix S30 here. Your 2015 will be a healthy, happy tummy one with these two tools!

Try these recipes:
* Frosty Pumpkinseed Sweet green Smoothie
* Peanut Butter Chocolate Shake or Smoothie Bowl (pictured above)
* Easy Energy Almond Butter Smoothie
* Kiwi Basil Smoothie
* Avocado Citrus Dreamboat Green Smoothie
* ripe raspberry smoothie
* Golden Wellness Smoothie with turmeric
* My Fave!… Trinity Superfood Shake
* Secret Ingredient Matcha Shake
* Calming Bluebird Smoothie

2. Blended Soups. Right along with smoothies, blended soups offer an easy way to consume healthy whole foods in a pre-broken down state. I am a huge fan of blended soups! And for soups, they travel very well so you can bring them in a heat-containing soup container and eat them at lunch, or re-heat as needed. Bring along some toast or bread to toast if you’d like.

Try these recipes:
* Pink Cauliflower Soup
* Easy Miso Avocado Pea Soup
* Cheezy Loaded Broccoli Soup (pictured above)
* Sweet Potato Soup with avocado – in a flash
* Blended Roasted Root Veggie Soups – carrot or sweet potato
* Creamy Carrot Ginger Soup (pictured above)
* Curried Coconut Cauliflower
* RAW Avocado Coconut Soup
* No-Cream of Mushroom
* Ginger-Sage Butternut Squash Soup

3. Avocado Toast. Avocado toast is an easy-to-digest lunch because it is rich in healthy fats and fiber, but its creamy texture is usually easy to digest.

Pair that very simply with some toast and maybe a small accent of sprouts, seeds or greens on top and you can a light, yet power-fuel sort of lunch. Tip: add plenty of lemon to your avocado toast to keep it from browning. The lemon may also aide in digestion due to its acidity.

Try these recipes:
* Epic “Toast” Post with 18 recipes
* Avocado Toast Pinwheel Platter (pictured above)
* Veggie-Loaded White Bean Avocado Salad on Toast
* Lemon Avocado Toast with Basil Pesto (pictured above)

4. Raw Chopped Salads. If you crave a salad make sure you do this: chop chop chop. By chopping the ingredients as much as possible you are aiding digestion. Just think of every chop as a chew. Instead of biting a giant carrot and chewing it from its whole state, you can chop it into small bits or strips so that your mouth does less work.

Choosing raw foods is helpful for some people because raw foods are rich in live enzymes that can help your body digest. Tip: Try not to get too complex with ingredients. Choose just a few and stick to only veggies and maybe one accent like a legume or a grain to bring more nutrient complexity to your meal.

Try these recipes:
* Mexi-Chopp Salad with tofu (pictured above)
* Power Tower Salad – chop very well + sub beans with hummus
* 5-Step Raw Kale Salad — chop veggies very well and switch out the kale for a ‘lighter’ leaf like spinach if needed
* 15 Salad Dressings
* Creamy Mustard Maple Chopped Salad (pictured above)
* Serve any of these as a salad-in-a-jar

5. Hummus. Hummus goes right up there with ‘blended’ lunches’ because a large portion of the filling, the legumes, is blended. This may help aide in digestion a bit while still adding healthy legumes to your lunchtime plan. And the great part about hummus is that you can make it from a variety of ingredients, not just chickpeas.

Try edamame, white beans, lentils, soaked nuts like cashews, chickpeas, black beans and more. You can add the hummus to a pita, wrap, bread or even paired with veggie sticks or crackers. You can add a few raw leafy greens to the hummus, which will add those live enzymes and add a modest amount of veggie goodness.

Try these recipes:
* Hummus-filled “quesadillas”
* Restaurant-Style Hummus (pictured above)
* Pumpkin Hummus
* Sweet Potato Hummus (pictured above)
* Uber-Creamy Tomato Garlic Hummus Dip
* Hummus Apple Tartine
* Spinach Hummus Pitas
* Summer-Thyme Hummus
* Hummus Spiral Wraps
* Easy 3-2-1 Hummus

Devouring fruit bowls. #ThingsVegansAreGoodAt pineapple+kiwi+cayenne+Brazil nut+mapleA video posted by Finding Vegan (@findingvegan) on Jan 3, 2015 at 11:34am PST

6. Digestion Boosters! I love this tip because you can add it to any lunch you currently love. Add a digestion booster for after or before your meal. My favorites: pineapple, kiwi, papaya, ginger. I know some people do not like to add fruit to their meals, fearing that the food combining is off and will interfere with digestion.

If this is you, give your meal a half hour or so and them try a chunk of pineapple or a sliced kiwi. The digestive enzyme bromelain in the pineapple may help you digest your lunch. Eating pineapple may help relieve indigestion after a big or hearty meal. Try it out and see if it helps you! I also love kiwi because though it does not contain bromelain it is rich in enzymes. So much so that these three fruits (pineapple, kiwi and papaya) are often used as meat tenderizers. Now obviously I am not a meat eater, but I certainly will let those fruits tenderize my plant-based eats!

Ginger is another great digestion stimulator. Try adding fresh raw ginger to your meals or even ginger chews or fresh ginger tea after lunch. Take a bottle of fresh ginger tea to work!

Try these recipes:
* Fresh Ginger Tea
* Pineapple and Papaya
* Ginger Crinkle Cookies

7. Get Nutty. And lastly, nut butters are brilliant for lunching. Spread them on toast and bread for sandwiches or even wrap them up into wraps. Peanut butter and almond butters are classic, but you could also try seed butters and exotic blends like pumpkinseed and cashew.

Try these recipes:
* PB&J Club (pictured above)
* Smashed Nut Butter Banana Toast (pictured above)
* Curry-Cashew Butter Dip or Spread
* Nut Butter Wrap with banana
* Maple-Coconut Cinnamon Almond Butter (pictured above)

8. Bars. Homemade nut and seed and grain bars are great for an easy-to-digest lunch because while they provide high nutrient density and high calories, they are not providing much bulk. Nuts and seeds have a high density of calories, so you are fueling your body without over-filling your tank, so to speak.

Less bulk in your stomach means it may feel less stressed during digestion. Maybe. Like I said, every tummy is different! But bars just may be a good way to fuel without over-doing it on your digestion needs.

Try these recipes:
* Roadtrip Bars (pictured above)
* Coconut-Almond Kamut Bars
* Peanut Butter Butterscotch Bars (pictured above)
* Energy Bites or Mini Bars
* No-Bake Double Chocolate Oat Bars – video included

9. Be a BRATT! When all else fails, stick to the long-time digestion accronym. BRATT. Bananas. Rice. Applesauce. Tea. Toast. But get creative with this intrepretation! Try bananas, yes. Maybe bananas on some nut butter toast or in a smoothie. Rice can easily be worked into a lunchtime meal. And applesauce could meal any fruit puree. Try berry-sauce! Or even try a veggie sauce or dressing puree if you want to get really creative. You could even throw in puddings here. Some people find chia pudding to be helpful for digestion, others the opposite. Tea, could be any warm liquid that may settle your stomach and warm up your circulation, inspiring digestion. Try that ginger tea above! And toast means that crispy bread is usually easier to digest than fresh. I do not have the scientific explanation for this, but I think the heating breaks down the molecules? Total guess, but I think it is true! Toast can be any gluten-free or gluten-containing bread paired with any of the above options.

Try these recipes:
* 60-Second Apple Sauce (pictured above)
* RICE veggies and tofu stir-fry — just serve with mostly rice and silken tofu
* Kale Fried Rice Bowl — a heartier rice dish (pictured above)
* Banana Apple Bread with almond butter
* Banana Bread with dark chocolate

10. Fermented Foods! Add some digestion-enhancing fermented foods to your meal. The goods: sauerkraut, kombucha, yogurt, tempeh, miso, pickles!

Try these recipes:
* Tempeh Reuben – just keep the sauerkraut RAW! (pictured)
* Tempeh Triangles over carrot slaw
* What is kombucha?
* Miso Pea Soup

The Most Important Digestion Tip. I hope these ideas have helped you a bit! Happy lunch and remember, your stomach is very sensitive to your mood. So above all, try to keep your lunch hour calm and free of stimulus and stress whenever possible. A calm mood is the best way to help your tummy do its thing!

*Ask Your Doctor! And as always check with your doctor is you are having ANY digestion issues! He or her can give you insight and advice. Do not be shy, digestive issues are nothing to ignore, they can truly effect your everyday life.

Meals for upset stomach

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