What to eat when stress upsets your stomach: 10 foods and drinks that may help

In this article:

• Can stress cause stomach pain?
• What else to try
• When to see a provider

In this article

• Can stress cause stomach pain?
• What else to try
• When to see a provider

You have a cramping, burning, or gnawing feeling in your stomach, and you know you’re not hungry or sick. What’s causing this discomfort? If you’ve been going through a difficult period, it could be stress-induced stomach pain. The good news is that dietary modifications, such as eating bland foods and avoiding trigger foods, can help manage your symptoms.

Can stress cause stomach pain?

Stress can trigger or worsen abdominal pain through the gut-brain axis, including in people with functional GI disorders

Scott Keatley, RD, a dietitian at Keatley Medical Nutrition Therapy in New York City, explains that when you’re stressed, your body goes into fight-or-flight mode. That triggers your pituitary gland to stimulate the release of cortisol from your adrenal glands. Cortisol can affect gastrointestinal motility (movement) by speeding up or slowing down digestion, says Keatley. It can also lead to changes in blood flow to the digestive tract, interfering with nutrient absorption. As a result, you may experience gastrointestinal symptoms, such as:

• Heartburn
• Indigestion
• Diarrhea
• Cramping
• Bloating
• Nausea
• Vomiting
• Constipation
• Increased or decreased appetite
• Lower abdominal pain

Chronic stress can also disrupt gut flora (the microbiome), further contributing to tummy troubles, says Linda Khoshaba, NMD, a board-certified naturopathic endocrinologist and founder of Natural Endocrinology Specialists (NES) in Scottsdale, Arizona. For example, chronic stress may be associated with the following gastrointestinal conditions:

• Peptic ulcers
• Infections like Helicobacter pylori (H. pylori)
• Irritable bowel syndrome (IBS)
• Crohn’s disease
• Gastritis
• Gastroesophageal reflux disease (GERD)

Keatley says stress may also increase the gut’s sensitivity to inflammation, enhancing one’s perception of pain.

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10 foods and drinks that may help a stress-related upset stomach

For times when you’re under acute stress, it may be beneficial to focus on foods that are known to be soothing to the stomach. Easy-to-digest, mild foods are best for a nervous stomach, such as:

1. Peppermint

Peppermint is often used to flavor toothpaste, gum, and tea. But did you know that it can also soothe an upset stomach? That’s because peppermint has relaxing effects on the gastrointestinal system, reducing pain, bloating, and gas. If you’re experiencing stomach distress, peppermint capsules or tea can help soothe your symptoms. However, note that if you have acid reflux, GERD, or gallbladder problems, peppermint may actually worsen your symptoms.

2. Ginger

A powerful digestive remedy, ginger has been used for thousands of years to treat nausea, vomiting, bloating, and gas. Ginger tea, ginger ale, ginger chews, and capsules can help relieve stomach upset from stress. Some research has found that ginger may help relieve nausea. You can make a simple tea by steeping raw, peeled ginger in boiling water to use this remedy.

3. Oatmeal

Oatmeal contains fiber, soluble and insoluble, to keep your gut healthy, says Dr. Khoshaba. Oats may help support regular bowel movements and can be a gentle option when tolerated. Oats also contain beta-glucan, a type of soluble fiber that boosts beneficial bacteria in the gut, which helps to foster a healthier microbiome. A healthy, balanced gut biome prevents gas, bloating, poor digestion, and lower abdominal pain.

4. BRAT foods

If you have a stomach bug, bland foods may be easier to tolerate until symptoms like nausea, vomiting, and diarrhea resolve. BRAT stands for bananas, rice, applesauce, and toast. These types of foods may be easier to handle when your stomach is not quite right.

5. Probiotic-rich foods

Probiotics are beneficial bacteria that support a balanced gut microbiome. They keep harmful bacteria in check, support immune system function, and reduce inflammation. Some probiotics can help with constipation, diarrhea, and stomach pain, although benefits vary based on the product and strain. While they are available in supplement form, you can also get your probiotics directly from food. Incorporating probiotic-rich foods such as yogurt, kimchi, sauerkraut, and kefir into your diet may help support gut health. However, keep in mind that fermented foods (like kimchi or sauerkraut) can actually aggravate reflux and bloating.

6. Chamomile tea

Chamomile tea is a popular remedy for taming an upset tummy. It contains anti-inflammatory and calming properties that help relieve flatulence, upset stomach, and digestive disorders. It may help relax stomach muscles and reduce acidity. Some people may find chamomile to be soothing for an upset stomach.

7. Licorice

For centuries, licorice root has been used in folk medicine to treat gastrointestinal symptoms and soothe the stomach.

If you have stress-related indigestion or reflux, sipping on licorice tea may provide relief. However, keep in mind that licorice contains glycyrrhizin, which can cause serious medical problems and interact with certain drugs. Check with a healthcare provider before adding licorice to your diet.

8. Flaxseed

If you have constipation, diarrhea, or IBS triggered by stress, adding ground flaxseed to your diet may provide relief over the long run. Because it’s rich in soluble fiber, flaxseed promotes regular bowel movements and softens stool to make it pass more easily through the intestines. Flaxseed also contains lignans, plant compounds associated with improved gut health. To get flaxseed’s benefits, sprinkle a tablespoon onto your yogurt or oatmeal.

9. Papaya

Papaya contains papain, an enzyme that helps with digestion and supports regularity. Some research has found that eating ripe papaya or drinking papaya juice can help with digestion and GERD symptoms.

10. Electrolytes

Electrolytes from sports drinks or rehydration solutions can help reduce dehydration-related symptoms caused by vomiting and diarrhea from gastrointestinal upset.

Dr. Khoshaba notes that adequate hydration is crucial for healthy digestion and can help alleviate constipation, a common stress-induced stomach pain symptom.

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6 foods and drinks that may worsen a nervous stomach

Certain foods can make stress-induced stomach issues worse, says Keatley. Try limiting the following:

1. Caffeine

Caffeine, such as coffee and energy drinks, increases stomach acid production and may delay gastric emptying. This means it may slow the pace that food moves through your digestive system, which can cause symptoms like bloating, nausea, vomiting, and stomach pain. Too much caffeine may also increase anxiety and cause diarrhea, potentially worsening symptoms.

2. Alcohol

Alcohol, particularly when consumed chronically and in large amounts, has several adverse effects on the gastrointestinal tract. It can cause heartburn by interfering with the muscles separating the stomach from the esophagus. It also increases gastric acid secretion, leading to irritation and inflammation. Alcohol also impacts the microbiome, leading to digestive symptoms like diarrhea and irregular bowel movements.

3. Spicy foods

Spicy foods, especially when consumed in large amounts, can trigger abdominal pain, heartburn, and diarrhea in certain individuals. In other words, they can make an anxious stomach feel even worse. That’s because they contain capsaicin, a substance that can irritate the lining of the intestines. These symptoms can be more severe in patients with IBS and inflammatory bowel disease (IBD).

4. Fatty or fried foods

Fatty or fried foods take longer to digest, contributing to bloating, nausea, and stomach pain—exacerbating tummy troubles from stress. What’s more, research indicates that regularly consuming a high-fat diet can disrupt the gut microbiota, contributing to the development of gastrointestinal diseases. The Office of Disease Prevention and Health Promotion recommends limiting your intake of saturated fat (the kind found in animal fats, full-fat dairy, baked goods, and potato chips) to less than 10% of your daily calories.

5. Artificial sweeteners and excess sugar

Consuming certain artificial sweeteners or excess sugar in processed foods and soda can cause digestive issues like loose bowel movements and diarrhea. Some sweeteners, such as mannitol, maltitol, and xylitol, are associated with gas and diarrhea. To spare your stomach during stressful periods, play it safe by avoiding sweeteners that worsen your stomach-related symptoms.

6. Dairy products

In individuals who have trouble digesting lactose (lactose intolerance or lactose malabsorption), dairy products like milk, cheese, and ice cream can cause nausea, stomach pains, and diarrhea. Lactose is a type of carbohydrate, or milk sugar, that requires an enzyme called lactase to be broken down. As you age, lactase production decreases, with an estimated 68% of the world’s population experiencing lactose malabsorption (difficulty breaking down lactose).

Other ways to manage stress-induced stomach pain

According to Dr. Khoshaba, managing stress-induced stomach pain typically involves a holistic approach that includes healthy lifestyle choices, alternative therapies, and traditional medicine. She recommends the following strategies to reduce stress and its impact on your stomach:

• Practice stress management techniques, including deep breathing, meditation, yoga, and spending time in nature, can significantly decrease stress.
• Seek the help of a therapist if you’re dealing with unmanageable stress levels.
• Exercise regularly to release endorphins, which help counteract the toll of stress.
• Practice mindful eating by cooking smaller, more frequent meals, using gentle cooking methods like steaming and poaching, and chewing food thoroughly to help with digestion.
• Set boundaries to avoid taking on more than you can handle, which can lead to stress and burnout.
• Change your position to a relaxed, upright seated position to minimize abdominal pressure while eating and for two to three hours afterward.
• Medications like antacids for bothersome GI symptoms or antidepressants for depression or anxiety might be recommended by your healthcare provider.

When to see a doctor

Occasional stomach upset is not typically cause for concern, but if you experience persistent or severe symptoms, it’s best to check in with a healthcare provider such as your primary care provider or gastroenterologist. Unexplained weight loss, fever, blood in the stool, black, tarry stools, or any other concerning symptoms should be evaluated by a healthcare provider. If you have continuing stress, anxiety, or depression, you may want to explore therapy and/or medication. A registered dietitian can help you with dietary changes that may help reduce your symptoms.

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