Quick Remedies

• Ginger tea: Fresh ginger slices steeped in hot water
• Peppermint tea: Soothing for nausea and cramping
• Chamomile tea: Anti-inflammatory and calming
• Fennel seeds: Chew slowly or make tea for gas relief
• Warm rice water: Gentle and binding for loose stools

Understanding Upset Stomach

Stomach upset can result from various factors including stress, food sensitivities, overeating, or minor infections. Natural remedies focus on soothing inflammation, supporting digestion, and restoring balance.

Common Symptoms

• Nausea or queasiness
• Bloating and gas
• Cramping or pain
• Loss of appetite
• Loose stools or constipation

Herbal Remedies

Ginger

The gold standard for digestive issues. Ginger stimulates digestive enzymes and reduces inflammation.

How to use:

• Fresh ginger tea: 1-2 inches fresh root in hot water
• Ginger capsules: Follow package directions
• Crystallized ginger: Chew small pieces slowly

Peppermint

Antispasmodic properties help relax digestive muscles and reduce cramping.

Preparation:

• Peppermint tea: 1 tablespoon dried leaves per cup
• Fresh mint: Muddle leaves in warm water
• Peppermint oil: 1-2 drops in water (use food-grade only)

Chamomile

Gentle anti-inflammatory that soothes the digestive tract.

Best for:

• Stress-related stomach issues
• Mild cramping
• Digestive inflammation

Dietary Approaches

BRAT Diet

For acute upset stomach:

• Bananas: Easy to digest, replace potassium
• Rice: Binding and gentle
• Applesauce: Pectin helps firm stools
• Toast: Plain, white bread

Healing Foods

• Bone broth: Nutrients and electrolytes
• Plain crackers: Absorb excess acid
• Cooked carrots: Easy to digest, gentle fiber
• Papaya: Natural digestive enzymes

Foods to Avoid

• Spicy or greasy foods
• Dairy products (temporarily)
• High-fiber raw vegetables
• Carbonated beverages
• Caffeine and alcohol

Hydration and Electrolytes

Gentle Hydration

• Sip small amounts frequently
• Room temperature or slightly warm liquids
• Coconut water for natural electrolytes
• Herbal teas with honey

Homemade Electrolyte Solution

Mix together:

• 1/4 teaspoon salt
• 2 tablespoons sugar or honey
• 1/4 teaspoon baking soda
• 2 cups water

Natural Techniques

Abdominal Massage

Gentle circular motions clockwise around the navel can help stimulate digestion and relieve gas.

Heat Therapy

• Warm (not hot) heating pad on stomach
• Warm bath to relax abdominal muscles
• Warm compress for 15-20 minutes

Breathing Exercises

Deep breathing activates the parasympathetic nervous system, supporting digestion:

1. Breathe in for 4 counts
2. Hold for 4 counts
3. Exhale for 6 counts
4. Repeat 5-10 times

Apple Cider Vinegar Method

For mild indigestion:

• 1 tablespoon apple cider vinegar
• 1 cup warm water
• Optional: 1 teaspoon honey

Drink slowly before meals to support digestion.

Recovery Tips

Gradual Reintroduction

1. Start with clear liquids
2. Progress to bland foods
3. Slowly add normal foods back
4. Monitor your body’s response

Probiotics

After stomach upset, consider:

• Plain yogurt with live cultures
• Kefir
• Fermented vegetables
• Probiotic supplements (consult healthcare provider)

Prevention Strategies

• Eat smaller, more frequent meals
• Chew food thoroughly
• Don’t lie down immediately after eating
• Manage stress levels
• Identify and avoid trigger foods
• Stay hydrated throughout the day

Remember, occasional stomach upset is normal, but frequent or severe symptoms may indicate underlying issues requiring professional medical attention.