Easy to Digest Indian Food for Upset Stomach

Do you usually awake with a nervous stomach, indigestion, and bloating? If yes, try these great items to soothe your stomach!
Kanchan Dulhani
20 May, 2023
9 min read

An upset stomach upsets you- significantly affecting your daily life. You might not feel good working, going somewhere outside, partying with friends, and spending time with your loved ones.

Indeed, an upset stomach is more disturbing an issue than it sounds. If this is the case with you, try these simple food items for a “light” and “healthy” feeling.

Of course, you cannot burden your upset stomach with heavy items, so these easy-to-digest Indian foods help you!

Food for upset stomach Infographic

1. Ripe Bananas

These are really amazing- no cooking and readily available item to eat. The high water content in bananas is a solace for your digestive system, helping you with diarrhea and constipation.

Still, the high sugar content in bananas requires you to be cautious, especially if you have diabetes. If this is the case, you can consult your dietician before consuming them. 

2. White Rice

Don’t worry about the comparatively lower nutritional value of white rice (compared to brown rice). White rice is excellent when your stomach is sensitive and can’t support heavy foods.

Also, it is best to cook white rice without oil or toppings. Eating it with dal or curd will be great for a happy tummy!

3. Toast

Sounds yummy? Yes, you can eat some tasty stuff even with an upset stomach. Toasts made of white bread are one of these because again, they will be easy on your gut.

But, you must steer clear of those cheesy spreads; you can use fruit jellies instead to make your toast tasty and healthy!

4. Oatmeal

Try instant/quick oats because they are the fastest to digest in the list. Rolled oats and steel-cut oats have higher nutritional values, but their texture might take longer to break down.

Quick oats are processed, which lessens the time to digest. However, you must be cautious if your blood sugar level is higher. It is better to consult a dietician or doctor to avoid health issues.

5. Yoghurt for Stomach

Give yourself a soothing feeling with yogurt; Yogurt is easy on your stomach and eating it with bananas or rice can make a complete meal for you!

6. Melons

Speak melons, and this fantastic fruit’s fresh and radiant redness will appear before your eyes. High water, in fact, very high water content, makes them easy to digest.

Also, it will keep you hydrated, and its refreshing taste will help you eliminate the tasteless feel you might have!

7. Rasam for Stomach

This soupy dish from South India is great to give you a good taste and feel.

Healing spices such as black pepper, mustard seeds, and cumin seed aid digestion, simultaneously flavoring your mouth with something you might crave!

That catch is to cook this dish with less or no oil because high oil will again make it heavy on your stomach.

8. Khichdi for Stomach

The list of digestible foods is incomplete without a mention of khichdi- a popular meal in Indian homes.

A pot full of rice and moong lentils, soaked and cooked with 4-5 times water, are a tasty food that your stomach will relish. You can cook it with less or no oil and with fewer spices to suit the sensitivity of your stomach.

Add salt to taste, turmeric, black pepper, and any other herb of your choice, and you are good to go!

Final Words

So, got a good list for an upset stomach? The list continues. You can eat boiled eggs, sweet potatoes, idlis, and other items that are good sources of protein. The bottom line is: eat light, and you will feel light. Give your stomach a rest from all those greasy foods. Simple is the best!


Q.1 What are the best foods when the stomach is upset?

Answer. You can go for high-watery foods such as watermelons, white rice, and white breads. These will be easy on your tummy.

Q.2 Why should we not eat high fibre during sensitive stomachs?

Answer. High-fibrous foods take time to digest, so it is not a good idea to consume them when the stomach is not right.

Q 3. How many times should I eat when my stomach is upset?

Answer. It depends on your particular condition. It is a good idea to have small meals at regular intervals. You can consult the doctor for specific advice.