Stomach pain is something that, I believe, each of us has experienced at least once – whether it is a temporary discomfort after a heavy meal, stress, gastritis or something more serious. When you feel that dull pain, burning or nausea, it is logical that you first think: ‘What did I eat?’ or “What can I even eat now so as not to make the situation worse?” That’s exactly why I decided to write this text – to gather all the information in one place and help myself and others so that we know how to react when the stomach ‘says enough’.
The point is not to stop eating, but to know What to eat when your stomach hurts, so as not to further irritate the mucous membrane and worsen the condition. In this text, I will go through the main causes of pain, recommended foods that are mild and soothing, those that should be avoided, give a few concrete examples of meals, and explain when it is time to consult a doctor.
If you are currently in the phase when your stomach does not give you peace, I will try to make this guide clear, practical and immediately applicable. Let’s go in order.
Why does stomach pain occur and when to be careful
Stomach pain can have many causes – from harmless to those who require serious attention. It occurs most often due to impaired digestion, eating too fast, excessive amounts of fatty food, stress or consuming strong coffee and alcohol on an empty stomach. However, pain can also be a symptom gastritis, ulcers, reflux or even commonly ignored gallbladder problems.
Also, the stomach often reacts to emotional factors – stress, anxiety and tension. It is not unusual for people to feel tightness in the stomach before an important meeting or exam. This psychosomatic response of the body should not be neglected, but it differs from the organic pain that occurs due to inflammation or damage to the mucous membrane.
Worrying symptoms which can accompany stomach pain and that should be reacted to immediately are:
- vomiting, especially if there are traces of blood
- black or dark stool (which may indicate bleeding in the digestive tract)
- persistent pain that lasts for days or worsens after each meal
- sudden loss of appetite and weight
- The appearance of temperature with pain
In such cases, do not wait for it to pass by itself. Consult a doctor because a timely diagnosis can prevent serious complications.
In most milder cases, the pain is temporary and can be alleviated by proper food choices. In the rest of the text, we go through exactly that – What to eat when your stomach hurts, and what to avoid.
Food to choose when your stomach hurts
When your stomach hurts, the basic rule is – Simple, mild, easy to digest. Your body is already under stress and your stomach doesn’t want an extra load. The goal is to soothe the mucous membrane, reduce acid and avoid fermentation or bloating. That is why it is important to know exactly what to introduce into the body in those moments.
1. Boiled rice and double-baked
Boiled white rice is one of the safest choices – it is neutral, easy to digest and acts almost as a ‘pool’ for the stomach. The same applies to dvopek, which can absorb excess stomach acid, especially if it is without added fiber and spices.
2. Bananas
Bananas are rich in potassium and at the same time mild for the stomach. They help restore electrolytes if diarrhea or vomiting has occurred, and reduce irritation. Ripe bananas are best because they are softer and less acidic.
3. Boiled potatoes
Without fat and spices, boiled potatoes can be a great base for a meal. It does not irritate, gives a feeling of satiety and is easily digested. Just avoid frying – fried potatoes or fries are the complete opposite of what the stomach needs at that moment.
4. Chicken soup and clear soups
A mild chicken soup with cooked vegetables without onions, pepper and strong spices can help you stay hydrated and ingest nutrients. Clear soup is an easy bite for the body when you suffer from nausea or weak appetite.
5. Toasted bread and cooked oats
Toasted white bread without butter is another easy choice. Also, boiled oatmeal in water or vegetable milk, without sugar, has a calming effect on digestion.
6. Probiotic yogurt (in smaller quantities)
If you have no lactose intolerance, ordinary mild yogurt with probiotics can help restore healthy intestinal flora. However, avoid sweetened or fruity variants.
Foods to avoid for stomach pain
When your stomach hurts, it’s just as important to know What are you not allowed to eat, as well as what you can do. There are foods that further stimulate stomach acid, irritate the mucous membrane, cause bloating or even worsen existing symptoms. In those moments, your stomach needs rest, not additional stress.
1. Fat and fried food
Fried food, such as fries, fried foods or fatty sausages, significantly slows down digestion and increases the risk of heartburn and nausea. Fat stays longer in the stomach, which can further increase the feeling of heaviness and discomfort.
2. Spicy and spicy food
Hot spices such as chili, pepper, curry and mustard can irritate an already inflamed gastric mucosa. If you already have gastritis or a sensitive stomach, spicy food can significantly worsen symptoms, including burning, nausea and pain.
3. Coffee, alcohol and carbonated drinks
Coffee stimulates the secretion of stomach acid, which can be problematic if your stomach is already hurting. Alcohol, in addition to irritating the mucous membrane, can lead to inflammation and additional complications. Carbonated drinks, on the other hand, cause bloating and can worsen the feeling of pressure in the stomach.
4. Milk and milk products
Although some instinctively reach for a glass of milk to ‘extinguish’ heartburn, milk often has the opposite effect – first reduces the acid, and then stimulates its additional secretion. In people with lactose intolerance, dairy products can cause cramps and diarrhea.
5. Raw vegetables and fruits with high acid content
Raw onions, cabbage, peppers and tomatoes are difficult to digest and can cause bloating. Citrus fruits such as orange, lemon or grapefruit can further acidify the stomach, so it is best to avoid them until the symptoms subside.
6. Sweets and industrial products
Chocolate, candies, bakery products filled with creams, snacks – all this contains a combination of sugar, fat and additives that additionally burden the digestive system. Artificial sweeteners and sweeteners can also cause diarrhea in sensitive people.
Examples of menus to calm a sensitive stomach
These meals are not only “dietary”, but are designed to facilitate digestion, reduce acidity and calm the stomach lining. Adjust the amount according to your appetite and current state – it is important to eat slowly and in smaller portions.
Breakfast
- White bread (2 slices)
- ripe banana or boiled apple
- Mild black tea (eg chamomile or fennel, without sugar)
- If desired: a small spoonful of honey if you have no problems with reflux
Snack
- a piece of double-baked or crackers without additives
- Yogurt with probiotics (plain, unsweetened, in small amount)
(if dairy products don’t bother you)
Lunch
- Clear chicken soup with boiled carrots, rice and no onions
- Boiled chicken fillet (without skin, spices, frying)
- Boiled potatoes or Swiss chard on water
Snack
- toast with a little homemade jam (without additional sugar)
- Herbal tea (eg lemon balm or mint)
Dinner
- Boiled oatmeal with water (can also use vegetable milk without added sugar)
- a couple of crackers
- Hot water with a slice of peeled apple
before bedtime (as needed)
- A couple of banana bites
- a sip of lukewarm water
- Avoid lying down right after eating
When to seek professional help for stomach pain
Although most mild stomach pains go away on their own with a change in diet and little rest, there are situations when The pain is not harmless and requires a doctor’s examination. Ignoring serious symptoms can lead to worsening of the condition, especially if it is gastritis, ulcers or other digestive disorders.
See a doctor if you notice any of the following:
1. Pain lasts longer than a few days
If the pain does not stop even after you have paid attention to your diet and rest for a few days, this may be a sign that it is something more than just irritation.
2. Strong or stabbing pain appears
Especially if the pain spreads to the back, radiates to the chest or causes a feeling of tightness – this may indicate an ulcer, inflammation of the pancreas or even heart problems.
3. present nausea, vomiting or loss of appetite
Occasional nausea is not alarming, but if you constantly feel nauseous, vomiting or cannot eat, it can mean a more serious disorder in the digestive system.
4. You notice blood in your stool or vomiting blood
Black, resinous stool or vomiting that contains traces of blood is a serious sign of possible internal bleeding and requires an urgent examination.
5. You lose weight abruptly for no reason
Unintentional weight loss can be an indication that the body does not absorb food properly or that there is some chronic inflammation.
6. You have a feeling of pressure or burning behind the breastbone
If the pain occurs after eating, with the feeling of acid return, it can be a sign of gastroesophageal reflux disease (GERD), which also needs to be treated.
