If your stomach constantly feels bad, you may be suffering from a sensitive stomach issue. Although “sensitive stomach” is not a medical term, it can be the result of a number of underlying health problems.
“There are many reasons why a person might have a sensitive stomach; chronic conditions such as irritable bowel syndrome (IBS), Crohn’s disease, GERD, or celiac disease can all trigger unwanted digestive symptoms,” says Mascha Davis, RDN, a registered dietitian. Nutritionist and author in Los Angeles Consume Your Vitamins.
The reasons why your stomach may be sensitive do not end here. “Another common cause is food allergies or intolerances; lifestyle factors such as high stress, low fruit and vegetable intake, certain medications such as NSAIDs, antibiotics, weight loss medications, and even birth control pills can also contribute to a sensitive stomach.” adds Davis.
How Common Is Sensitive Stomach?
A sensitive stomach is more common than you think. Although there is no data on the incidence of stomach sensitivity per se, many diseases and conditions that cause it affect millions of people.
According to the Asthma and Allergy Foundation of America, approximately 20 million people in the United States have food allergies or intolerances. IBS affects up to 45 million U.S. residents, according to the International Foundation for Gastrointestinal Disorders, and the National Institutes of Health notes that approximately 2 million Americans suffer from celiac disease. These are just three of the many causes of stomach sensitivity.
Acute problems such as norovirus infection can cause stomach pain and nausea, and approximately 685 million people worldwide experience this disease each year, according to the Cleveland Clinic.
So how do you know if you have a sensitive stomach? “The most common stomach tenderness complaints I see are bloating and indigestion,” says Maggie Michalczyk, RDN, Chicago-based founder of Once Upon a Pumpkin. Cleveland Clinic notes that with an acute problem like a virus, symptoms can include nausea and vomiting, loss of appetite, abdominal pain and cramping, and diarrhea.
What Helps a Sensitive Stomach?
The best solution for a sensitive stomach will probably depend on what specifically is causing your problems. “The most important thing is to get to the root cause. If you don’t know the real cause of a sensitive stomach, the only other solution will be a band-aid,” says Davis. For example, if the cause is stress, your doctor should try stress management techniques, as anxiety and worry can upset the delicate balance of digestion, according to the U.K.’s National Health Service (NHS). Might suggest working on it.
You may need to work with your doctor to figure out whether medications are causing your stomach problems. For example, a Mayo Clinic report presented at the European Congress on Obesity in May 2023 examined 305 patients taking the drug semaglutide (such as Ozempic or Wegovy) and found that 38 percent of them experienced nausea.
It may be a good idea to make an appointment with a specialist. “I recommend working with a dietitian who specializes in the gastrointestinal tract and a gastroenterologist to help you explore specific strategies to relieve your symptoms,” says Davis. “This may include complete blood work, GI map testing, elimination diet, and food allergy testing,” Davis adds.
After consulting your doctor or other medical professional, you may receive recommendations on how to adjust your diet to relieve some of your stomach discomfort. Beneficial foods will vary depending on the specific cause of sensitive stomach, Davis says. But the following foods and drinks have often been shown to be helpful when you need to give your digestive system some TLC.
The Best Foods and Drinks for a Sensitive Stomach
Food: Kimchi (and Other Fermented Foods)
Fermented foods like kimchi (a traditional Korean dish consisting mainly of fermented cabbage) provide great support to your gut. This is because fermented foods are a good source of probiotics in the form of live bacteria, according to UMass Chan School of Medicine. (As a reminder, the Cleveland Clinic notes that probiotics are beneficial microbes that keep harmful bacteria at bay.) “For someone with general digestive issues, adding more probiotic foods like kimchi can balance the gut microbiome and lead to better digestive outcomes,” says Davis. She also recommends yogurt, other fermented vegetables, miso, kombucha, and kefir (more on kefir later!).
A review on the health benefits of kimchi published in April 2023 Ethnic Foods Magazinefound that kimchi interventions are a potentially safe and effective treatment option for issues such as IBS, obesity, and overall health. The researchers also noted that some consider kimchi a “superfood” because it is also rich in fiber, vitamins and minerals. Epicuious recommends enjoying kimchi straight out of the jar or over rice or other grains.
Beverage: Herbal Teas
Is it nauseating? It’s time to make yourself a pot of tea. “Having peppermint and ginger tea on hand is a great way to ease an upset stomach,” says Michalczyk. A past research review found ginger to be promising in helping with nausea (morning sickness caused by chemotherapy treatments or medications). Harvard Health Publishing also states that ginger tea contains trace amounts of vitamins B3 and B6, as well as potassium, iron and vitamin C. Another study found that inhaling peppermint aroma reduced feelings of nausea.
It’s also crucial to stay hydrated (drinking herbal tea can help!) to prevent stomach upset. For example, one study found that dehydration caused severe abdominal pain. Brew tea bags (just avoid plastic tea bags), according to a study published in March 2023. International Journal of Surgery) or go the loose-leaf route, sit back and enjoy.
Food: Pear
Fiber can be an important gut aid for almost anyone, and pears contain plenty of fiber. According to the U.S. Department of Agriculture (USDA), one medium-sized pear is an excellent source. Plus, according to the Cleveland Clinic, the fiber in pears not only improves digestion, but they also have a specific type of fiber called pectin, which supports the growth of good bacteria in your colon. “For someone struggling with constipation, adding pears, prunes, and dates can help ease bowel movements. These fruits are perfect for an afternoon snack or can easily be thrown into a smoothie,” says Davis. Pears have other health benefits, too: The Cleveland Clinic also notes that they may help balance your blood sugar and lower your chances of type 2 diabetes. A study published in the journal March 2017 Food and Functionfound that consumption of apples and pears was associated with an 18 percent reduction in the risk of type 2 diabetes.
Be aware that pears may be off-limits for people with IBS who follow a low-FODMAP diet (designed to avoid certain sugars that cause gut problems); For these people, Johns Hopkins Medicine recommends sticking to fruits such as grapes, oranges and strawberries.
Drink: Kefir
This fermented yogurt-like drink contains about 12 active strains of probiotics that may help the gut, according to the Cleveland Clinic, and is one of Davis’ go-to remedies for common digestive issues. A study published in the journal Turkish Journal of GastroenterologyHe even found that kefir could change gut bacteria for the better in people with IBD. Also note that kefir is considered a low-FODMAP food, according to the University of Virginia Health System; which means people with IBS can probably drink it.
Kefir also has other benefits. Mayo Clinic states that it is rich in calcium, protein and B vitamins. According to the Harvard TH Chan School of Public Health, calcium is crucial for strong bones and teeth (among other functions); According to Oklahoma State University, protein is essential for normal growth and function; and B vitamins, to name just one of their roles, help you obtain energy from the food you eat, according to MedlinePlus.
Food: Steamed vegetables
If you’ve been having stomach issues lately, you may want to skip the raw meal. Michalczyk says raw vegetables, especially cruciferous vegetables like Brussels sprouts, are harder to digest than cooked vegetables. “For people with sensitive stomachs, I recommend cooked vegetables – no big raw salads!” Michalczyk says.
Not sure what vegetables to cook? Both zucchini and eggplant are considered low-FODMAP foods, which may be beneficial for people with IBS, according to Johns Hopkins Medicine. (A diet rich in vegetables may also reduce your chances of developing cardiovascular disease and type 2 diabetes, among other diseases, according to the Centers for Disease Control and Prevention). As for how to enjoy them? “White rice and steamed vegetables with lean protein would be a good meal that a sensitive stomach can easily digest,” says Michalczyk.
Drink: Bone Broth
Whether you consider it a food or a drink, one thing is clear: Bone broth can relieve an upset stomach. “For example, someone suffering from temporary stomach upset due to a viral infection may benefit from consuming easy-to-digest, gut-supporting foods such as bone broth,” says Davis.
As for its benefits for the stomach? “One study found that consuming bone broth may be supportive in reducing symptoms of ulcerative colitis due to its anti-inflammatory properties,” says Davis, citing research done on mice and published in the journal. Medicine (and ulcerative colitis is inflammation of the lining of the colon, according to the Crohn and Colitis Foundation). “But more human studies are needed,” Davis says. The Cleveland Clinic says that while there isn’t a lot of research on bone broth, its nutritional profile suggests a wide range of possible health benefits, including: increasing collagen production (consuming bone broth, for example) may help regenerate the gastrointestinal lining, a pathway that thins as people age . They also note that collagen, like in bone broth, may help improve skin elasticity and joint health. You can prepare bone broth yourself at home, or you can buy it in bottles, jars or cans and sip it as a drink on its own or use it in soup recipes, for example.
Food: Banana
Banana may be the most sensitive stomach supporter. From where? Among their many other benefits, they are also gentle on the intestines, and few people have trouble digesting them, according to the Cleveland Clinic. The University of Virginia Health System also knows that bananas are considered a low-FODMAP food for people with IBS on the FODMAP diet.
Davis recommends eating prebiotic foods, which help nourish good-for-you gut bacteria, and bananas have these qualities, according to the UMass Chan School of Medicine; UMass also notes that an imbalance of good and bad bacteria may increase inflammation in people with IBD. You’ll get boosts of potassium, vitamin C, B6 and magnesium from bananas, according to the Mayo Clinic, and you can eat a banana on its own or pair it with your favorite nut butter for a filling snack.
Summary
The right foods are the main solution for a sensitive stomach. “Including foods you can tolerate and other gut-supporting nutrients like fiber and probiotics helps balance your overall gut microbiome, promoting healthier, more effective digestion,” says Davis.
However, it’s also important to make sure you don’t eat foods that could make the problem worse. “While everyone’s needs vary, it’s important to be aware of which foods may be triggers and avoid them as much as possible to get through the day without bloating, discomfort, and other bothersome symptoms,” says Michalczyk.
Remember, if you really want to get the help you need to soothe a sensitive stomach, you’ll want to meet with medical professionals to get to the root of the problem, as Davis recommends, so you can get the specific help you need.