Stomach pain, bloating, nausea—it’s the worst! Whether it’s from something you ate or just a sensitive tummy, an upset stomach can ruin your day. But did you know that some fruits can actually help? Instead of grabbing over-the-counter meds, eating fruits can calm irritation, ease digestion, and get you feeling better fast.
But wait. Not all fruits are good when your stomach is acting up, so you need to choose wisely. In this guide, I’ll show you the best fruits for upset stomach in detail. Get ready to learn how nature’s sweetest remedies can calm your tummy in no time!
Fruits for Upset Stomach
When your stomach feels uneasy, certain fruits can provide quick relief. Some are gentle on the stomach and packed with nutrients that aid digestion. Others can soothe inflammation and support a healthy digestive system. But not all fruits are good when you’re feeling sick.
Let’s look at some of the best fruits for stomach relief and how they help.
Papaya
Trust me on this one: Papaya is one of the best fruits for an upset stomach. It is rich in nutrients like vitamin C, folate, and fiber, which support gut health. But the real magic comes from an enzyme called papain, which helps break down proteins and makes digestion easier. So, if you experience irregular bowel movements, papaya can help without irritating your digestive system.
Another reason papaya works so well is that it fights inflammation. When your digestive tract is inflamed, you might feel bloated or have cramps. Papain, along with other enzymes in papaya, reduces this irritation, making it easier for your body to process food. Many people also take papaya enzyme supplements for this reason.
Another benefit of papaya is its role in promoting good bacteria in the gut. A healthy balance of gut bacteria keeps your digestive system working properly and prevents further stomach issues. Eating papaya regularly can improve your digestion over time.
If you have a sensitive stomach, it’s best to eat papaya in small portions. Too much fiber at once can cause discomfort. You can eat it raw, but I prefer to blend it into a smoothie. Pro tip: If your stomach is really upset, pairing papaya with cooked vegetables can make digestion even smoother.
Bananas
Bananas are one of the easiest foods to digest when your stomach feels off. They are a key part of the BRAT diet (which stands for bananas, rice, applesauce, and toast), a common approach to treating a stomach bug. Plus, if you feel nausea and vomiting, eating small amounts of bananas can help.
Bananas are soft, low in fiber, and packed with potassium, which helps restore lost minerals when you’ve had vomiting or diarrhea. This fruit also provides natural sugar for energy while being gentle on the stomach. This is super important when you’re dealing with vomiting, diarrhea, or symptoms of food poisoning.
Quick hack: Bananas are great when paired with bland foods, like plain rice. This combination is mild, easy to digest, and helps soothe stomach pain. Unlike some fruits that can feel worse on an upset stomach, these combinations coat the stomach lining and ease irritation.
But if your symptoms don’t improve, it’s always best to check with a healthcare provider.
Bing Cherries
Bing cherries may not be the first fruit you think of for an upset stomach, but they have benefits. They are full of nutrition, including antioxidants, which help reduce inflammation in the digestive tract. These compounds can soothe stomach pain and improve digestion.
Cherries are also good for the immune system. When your stomach is upset due to an infection, your body needs extra support. According to studies, the vitamins and minerals in cherries boost your defenses, helping your body recover faster.
Another reason cherries help is their fiber content. Unlike heavy, processed foods, cherries provide natural fiber that can prevent constipation. Just be careful—too much fiber at once can lead to diarrhea and worsen your symptoms. If your stomach is sensitive, eat them in small portions.
A neat little trick you’ll love: Pairing cherries with whole grains or vegetables can create a balanced meal that supports digestion. Just avoid mixing them with caffeine. Moreover, avoid foods rich in sugar as these can irritate your stomach more.
Berries
Did you know berries can also heal an upset stomach? It’s true. Unlike processed foods, fresh berries provide natural fiber and hydration. A Harvard University article states that the fiber and anthocyanins in berries can also prevent stomach diseases. That’s why they are often included in lists of fruits and vegetables that support digestion.
Note: When choosing foods to eat, opt for softer berries like blueberries and raspberries, as they are gentle on the stomach.
If you’re feeling sensitive, try eating cooked berries. The reason? Well, they are easier to digest. In fact, it’s one of the best ways to enjoy berries when dealing with symptoms like bloating, constipation, or cramps.
To avoid irritation, don’t just eat berries. Avoid eating foods that are too acidic. And remember, if your symptoms don’t improve, seeking medical care is always a good idea.
Apples
If you have an upset stomach, grab an apple right now. Why? It’s because apples are full of fiber, which helps regulate bowel movements. If you have constipation, eating apples can help move things along naturally. Apples are also great for relieving stomach pain and abdominal pain. They contain pectin, which is a type of fiber that supports smooth digestion.
For sensitive stomachs, apple juice can be a good alternative. It provides nutrients without the fiber that might cause discomfort. Many people following the rice, applesauce, and toast diet drink apple juice when they feel sick.
Important Point: Be careful with too much sugar in apples, as it can sometimes upset sensitive stomachs.
Pears
Getting straight to the point: Pears are gentle on the stomach and easy to digest. If your stomach hurts, pears can help by providing natural fiber. There’s more. Another reason they are one of the best raw fruits to eat when you are dealing with stomach upset is that they contain water and electrolytes. Both can help calm the stomach tissues.
On top of that, unlike spicy food, pears are soothing and do not cause irritation. Some foods high in acidity or fiber can make stomach problems worse, but pears are mild and hydrating. Pears are also helpful if you’re dealing with nausea. Eating them fresh or with applesauce can help settle the stomach without making symptoms worse.
A word of advice: If you have a sensitive stomach, avoid pairing pears with fried foods, spicy foods, or dairy products like cheese. Dairy can be harder to digest when your stomach is already upset. The same goes for alcohol, which can irritate the stomach wall.
Melons
Trust me, you’ll want to remember this: Melons are one of the most hydrating fruits you can eat. They provide clear liquids, making them perfect for rehydration. That’s not it. Because they contain essential minerals, melons help keep your body balanced. They are often included in diets for morning sickness because they are gentle on the stomach.
Pro tip: If you’re feeling sick and your stomach hurts, drinking coconut water with melon can help restore lost fluids. Plus, pairing them with plain white rice can make digestion even easier.
If you’re feeling nauseous, avoid flat soda, sports drinks, alcohol, milk, fried foods, or heavy meals. Instead, stick to mild options like peppermint tea when you’re eating melons. They won’t make you feel worse like acidic fruits or citrus fruits might. So, remember these foods to avoid.
Melons are a great addition to a simple, stomach-friendly BRAT diet. Just eat them in moderation, and pair them with other foods like applesauce, toast, or white rice to avoid stomach pain, nausea, vomiting, constipation, and other issues.
Conclusion
Eating the right fruits can make all the difference when dealing with an upset stomach. They help digestion, reduce discomfort, and provide essential nutrients that support gut health. For example, Papaya, berries, and melons are gentle and easy to digest. Similarly, apples and pears help with constipation and bowel movements.
Remember: A happier stomach means a happier you! So, the next time your stomach feels off, try these natural remedies before reaching for medicine. Eat wisely!
