Foods to Eat (and Avoid) for Stomach Health: A Comprehensive Guide

Foods to Eat (and Avoid) for Stomach Health: A Comprehensive Guide

When it comes to managing stomach issues and ulcers, your diet plays a crucial role. Making informed food choices can alleviate discomfort and promote healing. Let’s explore what to eat and what to avoid based on specific symptoms.

1. Constipation Relief


  • Fruits and Vegetables: These provide soluble fiber, which acts as a stool softener.
  • Whole Grains: Incorporate whole grains like oats, quinoa, and brown rice.
  • Legumes: Beans, lentils, and chickpeas are excellent choices.
  • Prune Juice: Known for its natural laxative effect.


  • Processed Foods: Fast food, frozen meals, and packaged snacks are low in fiber and can worsen constipation.

2. Diarrhea Management

BRAT Diet:

  • Bananas
  • Rice
  • Applesauce
  • Toast


  • Acidic Fruits
  • Alcohol
  • Caffeine
  • Dairy Products
  • Fried or Spicy Foods
  • Sugar

3. Nausea and Vomiting

  • Ginger: A natural remedy for upset stomachs.
  • Hydration: Stay hydrated with electrolytes.
  • Avoid Non-Bland Foods.

Young woman in painful expression, holding hot water bottle against belly suffering menstrual period pain lying down on sofa having tummy cramp

4. Menstrual Cramps


  • Vegetables and Fruits
  • Beans
  • Whole Grains
  • Prune Juice


  • Animal Products
  • Fatty and Processed Foods
  • Refined Grains

5. Stomach Ulcers

While food doesn’t directly cause ulcers, certain choices can exacerbate symptoms:

  • Spicy and Acidic Foods: Peppers, citrus, tomatoes, and spicy dishes.
  • Caffeine and Alcohol: These increase stomach acid production.
  • Chocolate: A gastric irritant.

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  • Constipation: High-fiber foods, avoid processed options.
  • Diarrhea: Follow the BRAT diet, avoid triggers.
  • Nausea/Vomiting: Ginger and bland foods.
  • Cramps: Opt for a low-fat, high-fiber diet.
  • Stomach Ulcers: Be cautious with spicy, acidic, and caffeinated foods.

This article reviewed by Dr. Jim Liu, MD and Ms. Deb Dooley, APRN.

There’s nothing more important than our good health – that’s our principal capital asset.

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