What to Eat (Or Not) When Your Stomach Hurts

Check out this answer from Consensus:

Managing stomach pain through dietary choices involves avoiding certain foods that can irritate the stomach and incorporating foods that promote digestive health. By understanding the impact of different foods and eating habits, individuals can make informed decisions to alleviate discomfort and support overall stomach health.

Stomach pain can be a distressing symptom, often influenced by dietary choices. Understanding what to eat or avoid can help alleviate discomfort and prevent further issues. This article explores various dietary recommendations based on recent research findings.

Foods to Avoid

High Salt Intake

High salt consumption has been linked to an increased risk of stomach cancer and can exacerbate stomach pain. Studies have shown that diets high in salt, such as those including pickled, preserved, or salted foods, can significantly increase the risk of stomach issues1 8 9.

Spicy and Greasy Foods

Spicy and greasy foods can irritate the stomach lining, leading to pain and discomfort. These foods are particularly problematic for individuals undergoing chemotherapy, as they can worsen nausea and vomiting7.

Dairy Products

For individuals with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), dairy products are common triggers. Avoiding milk and other dairy products can help reduce gastrointestinal symptoms such as bloating and cramps2.

High-FODMAP Foods

High-FODMAP foods, which include certain fruits, vegetables, and grains, can cause significant gastrointestinal distress in individuals with IBS. These foods are known to exacerbate symptoms like bloating, gas, and stomach pain3.

Sticky Rice

Sticky rice can remove mucus from the stomach and duodenum, weakening the defense against acid and pepsin, which may cause heartburn and ulcers. Consuming enough water with rice meals can help mitigate this effect5.

Foods to Eat

Fresh Fruits and Vegetables

A diet rich in fresh fruits and vegetables is associated with a lower risk of stomach cancer and can help maintain overall stomach health. These foods provide essential vitamins and antioxidants that support the digestive system1 4 8.

Fiber-Rich Foods

Fiber can help reduce abdominal pain, particularly in children and adolescents with functional abdominal pain (FAP). Foods high in fiber, such as whole grains, fruits, and vegetables, can promote healthy digestion and alleviate symptoms3.

Probiotics

Probiotics, found in foods like yogurt and fermented products, can help maintain a healthy gut microbiome and reduce gastrointestinal symptoms. They are particularly beneficial for individuals with IBS and other digestive disorders3.

Lean Proteins

Lean proteins, such as poultry, fish, and plant-based proteins, are easier on the stomach compared to fatty meats. These proteins can provide essential nutrients without causing excessive stomach discomfort4 6.

Hydration

Staying hydrated is crucial for digestive health. Drinking clear liquids, such as water, sports drinks, and unsweetened fruit juices, can help soothe the stomach and prevent dehydration, which can worsen stomach pain7.

Eating Habits

Small, Frequent Meals

Eating small, frequent meals throughout the day can help manage stomach pain by preventing the stomach from becoming too full or too empty. This approach is particularly beneficial for individuals with a weak stomach or those undergoing chemotherapy6 7.

Avoiding Trigger Foods

Identifying and avoiding specific trigger foods can help manage stomach pain. For example, individuals with reflux should avoid foods that exacerbate their symptoms, such as high-fiber foods and certain proteins2.

Mindful Eating

Eating slowly and mindfully can help prevent overeating and reduce the risk of stomach pain. Irregular meals, speed eating, and binge eating have been associated with increased stomach cancer risk and should be avoided4.