What To Eat If You Have A Sensitive Stomach

Certain herbs, spices, and fruits can help soothe an upset stomach and assuage symptoms like gas, nausea, and bloating. Additionally, some foods may be easier to tolerate and can prevent dehydration. Almost everyone experiences occasional gastrointestinal discomfort. This article will explore what to eat if you have a sensitive stomach.


There are various potential reasons of gastrointestinal distress, and therapies differ based on the underlying cause. Fortunately, certain meals might help to calm an upset stomach and hasten your recovery.

Indeed, the following are seven prevalent causes of stomach sensitivity:

  • Stress and Anxiety: Emotional tension and anxiety can contribute to gastrointestinal discomfort and sensitivity. The connection between the intestines and the brain can result in symptoms such as stomachaches, cramps, and altered bowel habits.
  • Dietary Habits: Poor dietary habits, such as eating too rapidly, overeating, or consuming foods high in fat, spices, or acidity, can contribute to stomach sensitivity. These behaviors can put stress on the digestive system and cause discomfort.
  • Food Sensitivities and Intolerances: Specific individuals are sensitive to particular substances or food components. For instance, lactose intolerance (difficulty digesting lactose in dairy products) and gluten sensitivity (non-celiac gluten sensitivity) can cause digestive symptoms and discomfort.
  • Infections and Gastroenteritis: Viral, bacterial, or parasitic infections of the gastrointestinal tract can trigger inflammation, resulting in nausea, vomiting, diarrhea, and abdominal discomfort.
  • Medication Side Effects: Certain medications, such as nonsteroidal anti-inflammatory medicines (NSAIDs) and antibiotics, can cause stomach sensitivity by irritating the stomach lining. NSAIDs, for instance, can disrupt the stomach’s protective mucus layer.


There are numerous causes for a sensitive stomach, also known as a sensitive digestive system or an irritable stomach. It is essential to note that each person’s experience may be unique, but the following are some common causes of a sensitive stomach:

  • Abdominal Discomfort: Abdominal discomfort is a general feeling of disquiet or discomfort in the abdominal region. It could manifest as a moderate ache, cramps, or a feeling of fullness.
  • Bloating: Bloating is a feeling of increased abdominal fullness induced by gas or other digestive factors. Individuals with sensitive stomach frequently experience bloating.
  • Nausea: Nausea is a queasy gastrointestinal sensation that may be accompanied by the desire to vomit. It can be provoked by a variety of factors, including specific foods and odors.
  • Indigestion: Indigestion, also known as dyspepsia, is characterized by pain or distress in the upper abdomen. It may manifest as a burning sensation, an early sense of satiety, or a heaviness after meals.
  • Heartburn: Heartburn is characterized by a chest-to-throat-moving searing sensation. It is frequently caused by stomach acid backing up into the esophagus.
  • Changes In Bowel Habits: Alterations to Bowel Habits Stomach sensitivity can result in alterations to bowel habits, such as diarrhea or constipation. Some people may oscillate between these two extremes.
  • Gas And Belching: Excessive gas production can result in frequent belching, which may contribute to discomfort and a sense of fullness.

What To Eat If You Have A Sensitive Stomach

  • Low-Fat Foods: When you eat foods that are high in fat, your stomach makes more acid, which can make you feel bad. Choose protein types that are low in fat, like chicken, fish, and tofu without the skin. If you can handle it, choose dairy items that have less fat.
  • Bland Foods: Bland foods are gentle on the gastrointestinal lining. Avoid foods that are excessively spicy, acidic, or severely seasoned. Consider foods such as basic rice, pasta, and cooked vegetables.
  • Fiber: Introduce soluble fiber sources gradually to aid digestion. The gel-like substance formed by soluble fiber can relieve the digestive tract. Good options include oats, bananas, peeled and cooked apples, and vegetables. Foods containing insoluble fiber, such as raw vegetables and whole cereals, can irritate sensitive stomachs.
  • Small, Frequent Meals: Large meals place additional strain on the intestines. Choose smaller, more frequent meals to maintain a constant supply of nutrients without overburdening your digestive system.
  • Hydration: Maintaining hydration is essential for digestion. Gentle options include water, herbal teas (chamomile or ginger tea), and transparent broths. Avoid beverages that can cause gastrointestinal irritation, such as carbonated and caffeinated drinks.
  • Cooked And Steamed Foods: Compared to frying or heavy sautéing, cooking methods such as steaming, baking, and grilling break down foods and make them simpler to digest.
  • Probiotic Foods: Probiotic-rich foods contain beneficial bacteria that can promote digestive health and intestinal health. Gradually introduce yogurt with live cultures, kefir, and fermented foods like kimchi and sauerkraut to determine your body’s reaction.
  • Ginger: Ginger has anti-inflammatory and stomach-soothing properties. Ginger tea or freshly grated ginger added to meals can alleviate pain.
  • Lean Proteins: Proteins from lean sources are less likely to cause gastrointestinal distress. Poultry, fish, tofu, and eggs without skin are well-tolerated.
  • Low-Acid Fruits: Fruits with a low acidity level are easier on the stomach. Good options include bananas, melons (such as cantaloupe and honeydew), and cooked pears.
  • Well-Cooked Vegetables: Cooking vegetables makes their fibers more digestible by softening them. Carrots, zucchini, spinach, and potatoes are examples of well-cooked and readily digestible vegetables.
  • Whole Grains: If your intestines can tolerate whole grains, choose easily digestible grains such as white rice, quinoa, and oatmeal. These granules contain some fiber without being overly abrasive.
  • Avoid Trigger Foods: Maintain a food journal to determine which foods cause discomfort. Spicy foods, high-fat foods, caffeine, alcohol, and carbonated beverages are typical offenders.
  • Slow Eating: Chewing food thoroughly and consuming it leisurely aids digestion. This practice helps prevent overeating by allowing the stomach to prepare for sustenance.
  • Limit Dairy: If lactose is a concern, consider lactose-free dairy products or alternatives that do not contain dairy. Some individuals with lactose intolerance may experience abdominal pain.

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