Some may also help ease stomach upset from other sources, such as irritable bowel syndrome. The body needs water to efficiently digest and absorb nutrients from foods and beverages. Being dehydrated makes digestion more difficult and less effective, increasing the likelihood of an upset stomach.

Activity levels, elevation, extreme temperatures, general health, and size can all make a difference in fluid needs. For most people, a suitable figure to aim for is approximately 8 or more cups of water daily.

Younger children require slightly less water than adults:. For those with digestive issues, it is important to stay hydrated. Vomiting and diarrhea can quickly lead to dehydration , so people with these symptoms should keep drinking water.

However, some people may forget to drink water throughout the day. Additionally, some may prefer the taste of other beverages. Products, such as water bottles and flavor enhancers, can make drinking water throughout the day more convenient and enjoyable. When the body is horizontal, the acid in the stomach is more likely to travel backward and move upward, which can cause heartburn.

Therefore, people with an upset stomach should avoid lying down or going to bed for at least a few hours until it passes. However, this remedy may be unsuitable if someone experiences stomach pain during the time they rest or sleep. Ginger may help reduce nausea and vomiting in people who are pregnant or those who undergo chemotherapy.

Individuals with an upset stomach could try adding ginger to their food or drinking it as tea. Some all-natural ginger ales may also contain enough ginger to settle an upset stomach. Research suggests that ginger may help reduce nausea in those who are pregnant. However, larger doses of ginger may cause side effects , such as gas, heartburn, indigestion, and abdominal discomfort.

Many different products containing ginger are available commercially and may help manage nausea. These include ginger tea, ginger chews, ginger lollipops, and ginger supplements. Doctors may recommend the bananas, rice, applesauce, and toast BRAT diet to people with diarrhea. BRAT foods may decrease the number of stools a person passes and help ease their diarrhea.

As these foods are bland, they do not contain substances that irritate the stomach, throat, or intestines. Therefore, this diet can soothe the tissue irritation resulting from the acids in vomit.

Many of the foods in the BRAT diet are also high in nutrients, such as potassium and magnesium , and can replace those someone loses through diarrhea and vomiting.

The BRAT diet may help harden stool and reduce diarrhea and dehydration. This may help reduce stomach cramps due to loose stool. However, this diet may not be suitable for the long term, as people may not consume all the necessary nutrients through the food in this diet.

Smoking and alcohol may trigger indigestion and other gastrointestinal conditions, such as gastroesophageal reflux disease GERD. However, avoiding smoking and drinking alcohol can be difficult, and individuals may require extra support. Research suggests that the following foods may increase the risk of indigestion:.

Avoiding difficult-to-digest foods may help ease the stomach and reduce discomfort and pain. Additionally, more easily digestible foods, such as fruit and vegetables, may help promote a nutritious, balanced diet. However, avoiding richer or heavily preserved foods may be more difficult for people who do not have the time to source fresher food or those who live in a food desert.

Food deserts are regions where individuals have limited access to nutritious and affordable food. Some healthcare professionals suggest that baking soda can help relieve heartburn and indigestion by reducing stomach acidity.

While this home remedy may help with an upset stomach, it may not taste pleasant. Additionally, consuming too much baking soda may lead to :.

Figs contain substances that act as laxatives to ease constipation and encourage healthy bowel movements. Figs also contain compounds that may help to ease indigestion. Aloe vera may help reduce symptoms of irritable bowel syndrome and colitis, although the evidence for these benefits is slight and needs further research.

Healthcare professionals state that drinking aloe vera juice can yield multiple benefits, including providing relief from the following symptoms of GERD:. However, ingesting aloe vera may cause abdominal pain and cramps. Basil contains substances that may reduce gas.

Its leaves also contain levels of high linoleic acid, which has anti-inflammatory properties. However, those in food deserts may have to rely on online stores if they find it difficult to source fresh basil.

Products that contain licorice root may help relieve digestive symptoms. However, experts are uncertain about the role of licorice in these products. Someone with an upset stomach could try drinking licorice root tea several times daily until their symptoms improve.

Licorice root teas are widely available online, but it is possible to make them at home by mixing 1 or 2 teaspoons of licorice root powder with boiling water.

However, licorice can cause side effects , such as an increase in blood pressure and a decrease in potassium levels. This may be especially dangerous for those with high blood pressure or kidney or heart disease.

Plain rice may be beneficial for those with stomach pain due to irritable bowel syndrome, along with other low FODMAP food. Rice is available in bulk at many grocery stores and is often one of the more affordable foods available. However, there is some evidence that white rice consumption may increase the risk of metabolic syndrome.

However, the risk may increase with regular or frequent consumption and may not affect those who consume white rice to help with stomach pain. However, if a person has stomach pain that does not resolve itself or pain that interferes with their quality of life, they should contact a qualified healthcare professional for testing and treatment.

Food allergies and intolerances can cause stomach pain and bloating. Some common allergies or intolerances include those to:. If a person believes they may have an allergy or intolerance to certain foods or beverages, they should contact a qualified healthcare professional to discuss an elimination diet or testing.

Learn more about at-home food sensitivity tests. If someone experiences stomach pain that does not go away or believes it may be a symptom of another condition, they should contact a qualified healthcare professional.

A healthcare professional can investigate the cause of the stomach pain and prescribe treatment if necessary. People should seek immediate medical attention if they experience stomach pain alongside:. Research states that people with COVID may have abdominal pain. Some may experience gastrointestinal symptoms, such as diarrhea, loss of appetite, and vomiting, instead of fever at the start of COVID Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health. Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn.

Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors. These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures. While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds Certain nutrients are necessary for a healthy digestive tract.

Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion. Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Laxatives can help relieve constipation and promote regular bowel movements.

Learn more about natural laxatives. Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss. Here are 8 tasty, nutritious…. Gaining optimal health is not supposed to be complicated.

Follow these 5 simple rules if you want to be healthy, lose weight and feel awesome every…. Mindful eating is a powerful tool to support managing your eating habits. It can help with weight loss, reducing binge eating, and making you feel…. Eating more slowly can help you feel full and lose weight, while enjoying your meals more.

It also has several other benefits. Fiber is indigestible material found in foods. Studies show that fiber has various health benefits, including weight loss and improved digestive….

Experiencing some mild nausea or bloating after eating is sometimes called a "sour stomach. Pepto Bismol is a medication that treats diarrhea and symptoms associated with indigestion.

Its active ingredient, bismuth subsalicylate, can cause…. Drinks that aid digestion include water, teas, prune juice, green juice, smoothies, kefir, and kombucha. Learn more about how to improve your…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based The 11 Best Ways to Improve Your Digestion Naturally. Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Melissa Groves — Updated on March 13, Eat whole foods.

Share on Pinterest Photography by Aya Brackett. Get plenty of fiber. Add healthy fats to your diet. Stay hydrated. Manage your stress. Eat mindfully. Chew your food. Get moving. Slow down and listen to your body.

Consider lifestyle changes. Incorporate gut-supporting nutrients. The bottom line. How we reviewed this article: History. Mar 13, Written By Melissa Groves. Dec 23, Medically Reviewed By Alissa Palladino, MS, RDN, LD, CPT. Share this article.

Read this next. Natural Laxatives for Constipation: Everything You Need to Know. By Rachael Ajmera, MS, RD. By Kris Gunnars, BSc. By Adda Bjarnadottir, MS, RDN Ice and Rachael Ajmera, MS, RD. Does Eating Slowly Help You Lose Weight? Why Is Fiber Good for You? The Crunchy Truth.