There is nothing more terrible than getting sick to your stomach. Because we not only experience pain, spasms, nausea and, sometimes, even diarrhea. Also because we cannot enjoy the food that we like so much. It is even normal for us to lose the . But not eating is not an option, so you should know what to eat when you are sick to your stomach, and just as important is knowing what foods not to eat.
Therefore, here we show you a list of foods you can eat when you are sick to your stomach, and another of which foods you should avoid. Consult it whenever you have questions, but above all remember not to stop eating, as this can lead to a chronic stomach condition, such as gastritis. Additionally, not eating anything or eating only soft foods can be too restrictive and cause a vitamin or calorie deficit, as well as damage to your intestines.
In fact, eating – but well – is part of what you have to do to naturally heal your digestive system. This is what Dr. Barbara Bolen recommends, who also gives us some hacks on what to eat when we have diarrhea, a useful diet also for when you are sick to your stomach, which we complement with some recommendations… Look!
What DO you eat when you are sick to your stomach?
Banana
Banana is the only fruit that is recommended raw. It contains a lot of potassium that will help you recover electrolytes. It also has a type of fiber, pectin, which will help absorb the liquid in the intestines, helping them work better.
White rice
It is high in carbohydrates and is easily digestible. In addition, it can help you with diarrhea, if you have it, as it has an astringent effect – that is, in normal cases, it causes constipation, since it slows down the movement of the stomach.
Apple
The apple can be a laxative or astringent – constipating – depending on how it is consumed. In general it facilitates digestion, but it is a food that you can eat when you are sick to your stomach only if you peel it, since this way you will obtain the pectin – the same soluble fiber present in the banana – and you will avoid regular fiber. You can eat it cooked but, be careful, without sweeteners: only with cinnamon. This way you will avoid part of the digestion process of this fruit from the stomach.
White bread
If it is industrial, white bread is not a great source of , but it is the only type of bread that will not weigh you down. Basically it will serve to complement meals and cover nutritional needs. It will be better if you get it artisanal – in the form of a baguette, for example – and if you eat it toasted.
Pasta
Like white bread, pasta is an easily digestible food that can be used to meet nutritional needs and complement dishes with soft meats such as chicken or turkey.
baked potato
A classic food to eat when you are sick to your stomach. However, some eat it with the peel, which is a mistake, as it has too much fiber, which is difficult to digest. The best thing about potatoes is that they are full of potassium.
Carrot
Cooked carrot is a soft and sweet food that you can eat safely even if you are sick to your stomach, and that will provide you with many vitamins. Just remove the peel, because as with the potato, it is where the fiber stays. Eat it in slices or puree it.
Cooked or roasted chicken
Chicken is the perfect meat to eat when you are sick to your stomach, as it is easily digestible and is a great source of protein. Prepare it only with salt.
Yogurt
Yogurt is a superfood and is the only exception to the strict dairy restriction that you must have during your stomach convalescence. And it is not only light, but it has lactobacilli that can help you deal with bacteria that are affecting the health of your stomach. Just choose one without sugar.
Chicken soup
You can prepare chicken broth: all its ingredients will be good for you, from the salt to the chicken. But make sure the vegetables are peeled, as the peel is what has fiber and can be heavy. And preferably use only light vegetables such as carrots, potatoes or pumpkin; no broccoli or cauliflower, because they greatly inflame the stomach.
Oatmeal cooked with rice milk
Cooked oats are a soft but very nourishing food that is ideal at this time. You just have to avoid sweetening it or making it with any type of milk other than rice milk – which is easily digestible. If you want, you can add banana and cinnamon to sweeten it.
Pretzels
If you want to snack on something, preztels are a great option. They will not be heavy on your stomach, since they are not fried nor do they have fiber. And if you have diarrhea, they will help you recover the lost sodium.
Serum
When we have diarrhea it is also a good idea to drink sports drinks to recover electrolytes. But they have a lot of sugar, which is not recommended when we are sick to our stomach. You can choose to make a homemade serum. You only need a glass of , the tip of a teaspoon of salt, a teaspoon of honey, half a teaspoon of baking soda and the juice of one lemon. This will help you meet your caloric needs and prevent your blood pressure from dropping.
Cinnamon tea
Cinnamon helps the digestive system, has carminative properties – that is, it reduces gas in the stomach –, prevents ulcers and, best of all: prevents vomiting and nausea. It also suppresses the craving for sugar, which can be helpful at times when we must restrict all types of sweeteners.
What NOT to eat when you are sick to your stomach?
You should avoid at all costs:
Spicy and condiments
You should avoid all types of chili peppers, sauces or spices, as well as foods that include them.
Saturated fats
Present in processed foods and foods of animal origin. They slow down intestinal movement and can cause inflammation.
Alcohol
Not even the supposedly digestive ones, because alcohol is irritating and can alter the balance of the intestinal flora.
Caffeine
This includes caffeine from black tea, colas, and dark chocolate. It can irritate your stomach.
Dairy
They have a lot of saturated fat and are difficult to digest.
Sugar
It affects metabolic activity, interfering with digestive processes.
Broccoli, cauliflower, lettuce, kale and cabbage
They are vegetables with refined sugar, a sugar that is difficult to digest. That is why they cause inflammation.
Fruits and vegetables with peel
It is in the peel where the fiber is, which is difficult for the stomach to process and can worsen diarrhea.
Heavy proteins
Like salmon, pork, beef or eggs – especially the cooked yolk – they are difficult to digest, as they also tend to have a large amount of fat. Only salmon has more polyunsaturated fat, but this can also be heavy on the stomach.
Beans, lentils and chickpeas
They cause gas because they contain oligosaccharides, that is, carbohydrates that are not digestible by the intestine.