Diet for Abdominal Pain – Best Food to Control Stomach Problems
Overview
We all experience abdominal pain in our life. You may experience abdominal pain with symptoms like nausea, indigestion, vomiting, bloating, diarrhea or constipation. There are several causes of your abdominal pain, so the treatment depends on the underlying cause.
During abdominal pain, we must know what is safe to eat. A proper diet may help speed recovery. Below, we share some best foods you can eat with an upset stomach. Also, those can make your pain worse.
1- Ginger Can Relieve Vomiting and Nausea
Abdominal pain may sometimes come with nausea and vomiting. These are common symptoms you may experience. Ginger can help relieve vomiting and nausea. Ginger is a bright yellow flesh edible root used as a traditional remedy to treat vomiting and nausea. You can eat ginger raw, cooked, or made into tea. Also, you can take it in a supplement form.
Pregnant women usually use ginger to prevent morning sickness. A condition causes vomiting and nausea during pregnancy. A review of 6 studies containing over 500 pregnant women suggests that eating 1 gram of ginger daily can reduce vomiting and nausea 5-times less during pregnancy. Ginger may also be helpful for people undergoing chemotherapy or surgery. These treatments can cause chronic vomiting and nausea. One gram of ginger can alleviate the symptoms if taken before these procedures.
In addition, ginger is used as a natural remedy to treat motion sickness. It helps reduce the severity of symptoms and produces stability. However, the proper mechanism is unknown, but researchers suggest that ginger may enhance the stomach emptying time and reduce vomiting and nausea.
Although ginger is considered safe, a higher dose (above 5 grams per day) may cause abdominal pain, diarrhea, and heartburn.
2- Chamomile Relieves Colic Pain and Reduces Vomiting
Traditionally, chamomile is used to treat colic problems in babies. Chamomile is a herb used in tea brewed from dried small white flowers. Also, you take chamomile as a supplement. This ancient remedy effectively treats abdominal pain and common digestive problems such as:
- Gas
- Indigestion
- Nausea
- Vomiting
- Diarrhea
But there is medical evidence showing its efficacy in treating digestive issues. One small study found that chamomile supplements may reduce severe vomiting after chemotherapy treatments. But it does not show whether it is effective for other types of vomiting. An animal study in mice suggests that chamomile extracts can relieve diarrhea, reduce intestinal spasms, and decrease the amount of water secreted into the stool. It does not apply to humans, and more research is needed.
Chamomile is a common ingredient in babies' herbal supplements to treat colic, gas, bloating, ingestion, and diarrhea. But these formulations use many herbs in combination with chamomile. So it isn't easy to know whether the beneficial effects come from chamomile or other spices. However, chamomile has widely recognized gut-soothing effects. But the mechanism is still unknown how it relieves abdominal pain.
3- Peppermint May Alleviate Irritable Bowel Syndrome Symptoms
Many people experience abdominal pain due to irritable bowel syndrome or IBS. A chronic condition characterized by abdominal pain, bloating, diarrhea, and constipation. It is life treating disease and can not be cured and only be managed. However, peppermint may help alleviate these symptoms. A study shows that taking peppermint oil capsules daily for two weeks may reduce abdominal pain, diarrhea, and gas in adults suffering from IBS.
Researchers believe that peppermint oil can alleviate these symptoms by relaxing the digestive tract muscles and reducing spasms. These intestinal spams can cause abdominal pain and diarrhea. Although the research is promising, more studies require knowing that peppermint tea has a similar therapeutic effect as peppermint leaf. Peppermint is safe for most people but can cause problems for people with underlying conditions such as:
- Severe reflux
- Hiatal hernias
- Kidney stones
- Liver and gallbladder disorders
4- Licorice May Help Prevent Stomach Ulcers and Indigestion
Licorice is a traditional remedy used for indigestion. It is also effective in preventing painful stomach ulcers. From ancient times, licorice roots were used as a whole. But you can get it in supplement form (deglycyrrhizinated licorice or DGL). DGL is more suitable than licorice root because it does not contain glycyrrhizin. A naturally occurring compound found in licorice. When consumed in high doses, it causes fluid imbalances, high blood pressure, and low potassium levels.
Animal and test-tube studies of DGL show that DGL soothes abdominal pain and discomfort by decreasing stomach lining inflammation. In addition, it increases mucus production to protect the abdominal tissues from stomach acid. DGL may be effective for people experiencing abdominal pain caused by excessive stomach acid or acid reflux. It also may help treat abdominal pain and indigestion from stomach ulcers. The common cause of stomach ulcers is the overgrowth of the bacteria known as H. pylori.
Several medical evidence suggests that DGL supplements are effective against H. pylori overgrowth. It helps alleviate symptoms and promotes the healing of stomach ulcers. Licorice is a soothing herb that can help reduce inflammation and infections that may cause abdominal pain.
5- Flaxseed May Relieve Abdominal Pain and Constipation
Flaxseed is famous for its many vital health benefits. It also helps relieve abdominal pain and constipation. Flaxseed is a tiny fibrous seed, also called linseed. It is effective against chronic constipation and helps regulate bowel movements. You can use flaxseed as ground flaxseed meal or flaxseed oil to treat the symptoms of chronic constipation. A condition associated with fewer than three bowel movements per week accompanied by abdominal pain.
Research suggests that adults with constipation had more bowel movements and better stool consistency when taking one ounce (4 ml) of flaxseed oil daily for two weeks. Another study suggests that people who eat flaxseed muffins daily had 30% more bowel movements each week than others.
In addition, animal studies show the beneficial effects of flaxseed, such as preventing stomach ulcers and reducing intestinal spasms, since more research is needed to replicate these effects in humans.
6- Papaya May Aid in Digestion
Papaya is a sweet yellow-fleshed tropical fruit used as a traditional remedy for indigestion. Papaya improves digestive health and treats indigestion symptoms such as abdominal health. It contains the powerful enzyme papain that helps break down proteins. And help to increase protein digestion and absorption.
Many people naturally do not produce this enzyme and may experience abdominal pain and indigestion. Eating papaya may help alleviate symptoms and aid in digesting their food thoroughly. A piece of the medical evidence shows the benefits of papain on digestion. It suggests that regular intake of papaya may reduce bloating and constipation in adults. Some West African countries use papaya as a traditional remedy to treat stomach ulcers. But a few animal studies support these claims. More human research is needed to replicate these effects in humans.
Papaya seed may also help to eliminate intestinal parasites when taken orally. These parasites can cause severe abdominal pain and malnutrition while living in your gut. Several studies support this claim and suggest that papaya seed has antiparasitic properties. It may help to eliminate the parasites in children through passing stool.
7- Green Bananas May Help Relieve Diarrhea
You may experience abdominal pain due to diarrhea caused by an infection or food poisoning. Green bananas may help relieve diarrhea and symptoms such as abdominal pain. Several medical evidence suggests that cooked green bananas can relieve diarrhea in children and reduce episodes' severity, amount, and duration. Another study founds that consuming cooked green bananas can effectively treat Diarrhea four times more than a rice-based diet.
Green bananas are rich in a fiber called resistant starch. And it shows an anti-diarrheal effect due to this fiber. Human bodies cannot digest the resistant starch, so it passes from the digestive tract without absorption and finally reaches the colon. It is the final part of the intestine here; it starts the fermentation. It slowly fermentates the gut bacteria and produces
short-chain fatty acids. These fatty acids stimulate the bowels for more water absorption, making the stool firm. Green bananas are effective in treating diarrhea in children. But more research is needed to replicate these beneficial effects in adults. However, resistant starches are converted to sugars when green bananas are ripe. So studies must know that ripe bananas contain enough resistant starch for the same anti-diarrheal effect.
8- Pectin Supplements Can Enhance Gut Health and Prevent Diarrhea
Pectin is a plant fiber found in plant-based food. Apple and citrus fruits are excellent sources of pectin and are used to extract supplements. These supplements may help prevent diarrhea and abdominal pain. It also enhances your gut health which helps speedy recovery from diarrhea caused by a bacterial or viral infection or food poisoning.
Pectin is a plant fiber, so human bodies cannot digest it. It stays within the intestinal tract and ferments to increase water absorption, making stool firm and preventing diarrhea. Research shows that 82% of children with diarrhea recover within 4-days while taking daily pectin supplements to 23% of those children do not take pectin supplements.
Pectin also relieves abdominal pain and enhances gut health. It promotes the growth of gut-friendly bacteria in the digestive tract. A healthy gut can prevent several digestive problems. The intestinal imbalance of bacteria may cause abdominal pain, gas, and bloating. There are various reasons; for example, after gut infections, antibiotics intake and high-stress periods can cause bacterial imbalance.
Pectin supplements help alleviate these symptoms by improving gut health and promoting good bacteria growth. It is effective against diarrhea and promotes a healthy balance of gut bacteria. But it is not sure that natural resources replicate the same effects.
9- Low-FODMAP Foods May Prevent Gas, Bloating, and Diarrhea
FODMAPs are a form of carbohydrates that means fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Some people are unable to digest these carbohydrates. These undigested FODMAPs pass through the digestive tract and reach the colon. Here they are fermented by gut bacteria and cause excessive gas and bloating. They also attract water which triggers diarrhea.
Eliminating FODMAPS-containing food from the diet may help people with digestive issues or those with IBS to alleviate these symptoms. The low-FODMAP foods intake can relieve their gas, bloating, and diarrhea. The low-FODMAP diet makes them feel better.
A medical review of 10 randomized controlled studies suggests that low-FODMAP diets can help alleviate these symptoms in 50–80% of people with IBS. This condition is not common, and you must consult your nutritionist to know the cause of your digestive issues.
10- Probiotic-Rich Foods May Improve Bowel Movements
Mostly we experience abdominal pain due to dysbiosis. A condition characterized by gut bacteria's intestinal imbalance in number or type. Probiotic-rich food can prevent this condition by enhancing gut health and promoting good bacteria growth. It contains bacteria good for your stomach.
Probiotic-rich foods can restore the intestinal balance of gut bacteria. Also help to reduce symptoms like gas, bloating, or irregular bowel movements. Here are some probiotic-containing foods:
- Yogurt: Yogurt is a probiotic food with live and active bacterial cultures. Adding yogurt to your diet may help relieve diarrhea and constipation.
- Buttermilk: Buttermilk may also help treat constipation and antibiotic-associated diarrhea.
- Kefir: It may help to enhance regular bowel movements and relieves constipation. Two cups (500 ml) of kefir per day for one month can help people with chronic constipation experience frequent bowel movements.
Other probiotic-rich food includes miso, natto, tempeh, sauerkraut, kimchi, and kombucha.
11- Bland Carbohydrates May Ease Symptoms
Eating bland carbohydrates may ease abdominal pain symptoms. Bland carbohydrate food is considered best for people suffering from abdominal pain. These foods are usually preferred when you are experiencing abdominal pain. There is a little piece of medical evidence in support of this claim. But most people report these foods will keep them at ease when they experience abdominal pain. Plus, bland carbohydrates are felt more appetizing during stomach discomfort. It includes:
Rice
Rice makes the R in the BRAT diet, considered the best diet for abdominal pain. Opt for plain white rice to reduce abdominal pain because you can not digest wild, brown, or black rice when you experience abdominal pain. White rice is rich in refined carbohydrates and low in fiber. It helps alleviate the common symptoms of diarrhea. It is also rich in starch, a fiber that makes your stool firm. In addition, it helps coat the stomach lining and soothe your gut by absorbing nasty toxins.
Oats/Oatmeal
Oats or oatmeal are highly nutritious and can help to treat diarrhea and constipation. They are an excellent low-fat, low-sodium source of fiber, manganese, phosphorus, magnesium, iron, selenium, zinc, and Vitamin B, E, and K. Blend oats and oatmeal can keep you nutritious and relieve your abdominal pain. USDA Dietary Guidelines for Americans recommend a daily intake of fiber for:
- 21 to 25 grams for women
- 30 to 38 grams for men
Oatmeal contains 4 grams of dietary fiber, which makes the 16 percent of the DV. Oatmeal offers both soluble and insoluble fiber, with a high content of beta-glucan 'soluble' fiber. The thread can relieve constipation and increase bowel movements to pass digested food through your stomach, intestines, and out of your body. Moreover, fiber can relieve diarrhea by increasing water absorption and adding bulk and volume to the stool.
Crackers
Saltine crackers may relieve abdominal pain and nausea. They are rich in starch and help absorb gastric acid irritation that causes abdominal pain. Also, it prevents excessive acid release into the stomach, which may cause irritation and discomfort. Any smell or odor may trigger nausea, making crackers the best food to prevent it. As they are odorless and contain salt that helps replace lost electrolytes.
Toast
Toast makes the T in the BRAT diet. Opt for simple white bread to relieve abdominal pain. It is better than fiber-rich whole grains when you have abdominal pain. Toast is beneficial in abdominal pain because it does not cause acid reflux. Since it is a bland carbohydrate, it is digested quickly and removed from your body. It does not sit in your stomach, making you feel more uneasy.
12- Applesauce May Relieve Vomiting, Nausea, And Diarrhea
Applesauce may relieve abdominal pain associated with vomiting, nausea, and diarrhea. It makes the A part of the BRAT diet, usually recommended for abdominal pain. Applesauce is an excellent source of pectin, a type of fiber essential for regular bowel movements. Pectin stimulates gut bacteria and can add bulk to stool which may help to cope with your diarrhea.
A medical piece of evidence shows that applesauce is effective in treating vomiting and nausea. It includes a group of people undergoing chemotherapy taking a light, bland diet containing applesauce, cottage cheese, and vanilla ice cream. The results show an improvement in food intake and less vomiting and nausea.
Also, it is an excellent source of carbs and is gentle on your stomach when you have abdominal pain. One-half cup (122 grams) of unsweetened applesauce may contain about 50 calories and 14 grams of carbs.
13- Clear Liquids Can Prevent Dehydration
You may suffer from dehydration when abdominal pain comes with diarrhea or vomiting. Diarrhea and vomiting cause lose more water from your body containing minerals and electrolytes. Minerals are essential for maintaining the body's fluid balance and keeping your nervous system properly. You can treat mild dehydration and electrolyte loss by drinking clear liquids like water, fruit juice, coconut water, sports drinks, and broth and eating foods like saltine crackers that naturally contain electrolytes, such as sodium and potassium.
It is a great way to restore fluid loss and electrolyte imbalances associated with mild dehydration. In severe dehydration, you can drink a rehydration solution composed of an ideal water, sugars, and electrolytes ratio.
What Should Not Eat When You Have Abdominal Pain
We must know what you should not eat when you have abdominal pain. It is essential because some foods can worsen your pain. Here, we share a list of those foods.
1- Dairy products like Milk, Cheese, or Ice-cream
Milk, cheese, and ice cream are rich in fat that is hard for your body to digest. Avoid dairy products during a stomach upset. However, plain low-fat yogurt is better for your stomach health. But yogurt is rich in probiotics, good bacteria, and yeasts that help maintain good gut health. Having a little yogurt during a stomach upset may help relieve diarrhea.
2- Fried Foods
Fried foods are rich in oils and fats and are hard for your stomach to digest. Keep away from fried foods during a stomach ache to ease your symptoms. Fried foods are not great for you even when you are healthy. But they can make your abdominal pain even worse.
3- Raw Fruits and Vegetables
Raw fruits and vegetables are vital for overall health. But when consumed on an upset stomach, they can worsen diarrhea. Because raw fruits and vegetables are high-fiber foods, keep them away for a while until you feel better.
4- Caffeine or Alcohol
Caffeine and alcohol can increase stomach acidity levels, causing you to feel nauseous. Caffeine can also aggravate diarrhea symptoms. Avoid using them to make your condition better and more stable.
5- Citrus Fruits and High Acid Foods
Avoid using high acids foods such as citrus fruits and tomatoes. These are likely to cause abdominal pain and acid reflux. It becomes worse if you are at risk of Irritable Bowel syndrome. It makes the existing symptoms worsen by causing severe nausea and heartburn. Grapes, limes, pineapples, processed foods, and sugar are high-acid foods.
6- Soda or Sugary Drinks
Avoid soda and other sugary drinks when you have abdominal pain. These bubbles can produce problems because gas gets into your digestive system. It makes diarrhea worsen if lots of sugar hits you all at once. Soda is the quickest way to add sugar into your bloodstream than to drink it. But small sips of a flat soda may be ok.
7- Spicy Food
Avoid spicy foods during abdominal pain because they are harder to digest and can make your rumbly tummy worse. Stick to the bland stuff until you feel better.
If you like our article, please visit our website to read more diet and health-related topics.
