There are many ways we can stop ourselves from becoming ill, however it can be difficult to prevent this from happening if there is a stomach bug going around. This being said, there are things we can do to help ease stomach issues and fix an upset stomach as soon as possible. Superfoods can be great for giving you all the important nutrients when you are sick. 

Whilst comfort food is important when we are ill, finding comfort foods with the nutrients we need to get better can be difficult. So, we have put together a list of different foods that can help to fix your upset stomach and make you feel better. 


Bananas are great for many reasons due to the different nutrients they contain. They are very easy to digest and easy to chew as well, making them an easy food to consume. They are not a source of protein but they also contain a lot of fibre as well.

Fibre is a great nutrient to keep the body balanced and it is also good for settling that stomach of yours. It helps the recovery process from diarrhoea and vitamin B6 helps reduce bloating. Not to mention the magnesium that helps relax your muscles. Bananas are great for keeping your body healthy overall, but especially when it comes to upset stomachs. 


Tomatoes help boost intestinal immunity and prevent inflammation, diarrhoea, and other gastrointestinal (GI) problems, as it is a prebiotic food. Other prebiotic foods help create good gut bacteria in the GI tract include leeks, onions, asparagus, barley, oats and wheat. 

Sweet potatoes 

Foods that are high in calcium, magnesium and potassium balance out your sodium levels which will help to reduce that bloated belly. These are the same nutrients that bananas contain as well. Sweet potatoes are a lot more substantial, so it can be easy to make a large meal out of them. 

There are plenty of dishes out there that are perfect for sweet potatoes, from sweet potato fries or fritters to potato salad and mash.


Ginger is full of nutrients that your body is in desperate need of when you are sick. It has been proven in multiple studies to reduce nausea and vomiting as well. However, scientists recommend that this is not a food for children when they have stomach issues. 

Ginger tea, ginger supplements and ginger lozenges have all been proven to help fight against a belly bug. Ginger can also be eaten raw because it has the same effectiveness as it is in liquid form or a supplement. If you haven’t already, ginger is highly recommended for whenever you have an upset stomach that you cannot shake off. 


When you are ill, you shouldn’t just eat any rice, but white rice. Your whole-grain rice can contain too much fibre and you do not want to overdo it when you are poorly. For the most part whole grain is your healthiest, however not always when your stomach is sensitive. Nonetheless, it is not all about finding the most nutritious foods when you are sick, but delicate foods your body can digest easily. . White rice is easy to digest especially when you are having a small portion. 


Liquids are something that you are definitely going to need when you are sick, especially if you are vomiting and excreting. Your fluid level will be low so it is important to remain hydrated. However, this does not mean you can drink any fluid, as super sugary drinks or lots of caffeine won’t be good for you. Although you may get a quick boost, it won’t help in the long term. 

If you struggle to keep solid foods down then you should consider drinking more liquids. Having sports drinks, coconut water, sparkling water and others. Go for your drinks that contain electrolytes and also have a good nutritional value to them. 

Green Tea

Green tea is becoming popular these days due to the health benefits that come with it. It is originally from China before making its way to the Western side of the world. Green tea is known to be lightly caffeinated which is why many people prefer it to black tea or coffee. 

Green tea is known to be full of antioxidants. Antioxidants are great for their anti-inflammatory effects. Recent research has suggested that the combination between catechins and caffeine in green tea is great for weight loss. However, there has been no further proof of this yet. 


Eggs are one of the best foods out there when it comes to vitamins and minerals, not to mention they are versatile and easy to cook. You can have them as an omelette, scrambled, fried or even poached. 

Eggs are filled with nutrients such as B vitamins, choline, selenium, vitamin A, iron, phosphorus and packed with high-quality protein. Eggs also contain great antioxidants for our body which protect vision and eye health. 

In the past, there have been concerns surrounding eggs. One of them is that high consumption of eggs can lead to high cholesterol. However, research has shut this down and says that there is no measurable risk of both heart disease and diabetes when consuming up to 12 eggs per week.


Legumes are made up of beans which are great for a vegetarian or a vegan diet. They are packed with key nutrients that we need in our body such as B vitamins, various minerals, protein and fibre. 

Legumes are great for when you are ill as they can help with overall gut health. Zinc is a mineral that is hard to implement into a vegan diet due to the foods that it is in. Doctors and dieticians will suggest to vegans that they should consider taking zinc supplements as a deficiency in zinc is common. However, as part of a healthy and balanced diet, legumes are a great source of zinc.

To Conclude

We all have different palettes, and we all prefer different foods when we are sick, not feeling great or recovering from surgery. You should experiment with all sorts of foods that contain plenty of vitamins and nutrients. Either way, do not force yourself to eat too much and always look for ways to boost your health. 

1 comment

  1. Very helpful post. With this fast era, we at times forget our healthy diet and get into issues with an upset stomach. Thank you for the very helpful guidance.

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