What to Eat When Your Stomach Doesn't Feel Great!

When you're under the weather, nauseous, or having stomach upset it can be tempting to reach for a sleeve of saltines or toast.  While that may serve to settle your stomach, it also can spike your blood sugar, and trigger inflammation, not to mention it's not the most nutritionally balanced option!  Here are a few better options to reach for when you're unwell-


- Electrolyte Drinks- If you have suffered from diarrhea or vomiting, replenishing electrolytes is key! Ditch the Gatorade in favor of sugar free alternatives- we like LMNT brand electrolyte powder.

-Bone Broth or Broth Based Soups- salt in bone broth will help replenish electrolytes, plus it can help soothe digestive issues. The gelatin in bone broth can also help protect and heal the digestive tract lining and aid in nutrient digestion.

-Peeled and Cooked Fruits and Vegetables- removing the skin and cooking fruits and vegetables makes them easier to digest, but still full of critical vitamins and minerals. Unsweetened applesauce is another good option. Bananas that aren't too ripe can also aid binding if you are experiencing diarrhea.

-Tea, particularly ginger, peppermint and chamomile. These varieties have been shown to be an excellent remedy for nausea

-Plain Proteins- scrambled eggs and poached or ground chicken can help you get protein in a way that is easy to digest.

-Smoothies- Blending fruits and vegetables are a great way to retain their nutrtion but make them easier to stomach.  

-Ginger- Ginger is an excellent remedy for nausea- blend it into smoothies or add it to soups!


Foods to AVOID-

  • Alcohol and caffeine- switch coffee out for herbal tea until you're on the mend.
  • Citrus fruits and dried fruits 
  • Fatty meats and fish
  • Foods high in sugar
  • Dairy
  • Fatty or fried foods
  • Raw vegetables
  • Nuts and seeds- while we love nut based paleo crackers, it's best to skip them when you're unwell!
  • Spicy foods
  • Cruciferous vegetables and high FODMAP foods- cabbage, cauliflower, onions, beans and legumes

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