Dealing with an upset stomach can be uncomfortable and confusing when deciding how to manage food intake. When your stomach is upset, it's natural to wonder whether skipping meals might help speed up recovery. After all, reducing the intake of food could give your digestive system a much-needed break, right? While fasting is often considered a remedy for gut troubles, the relationship between skipping meals and healing an upset stomach is more complex.
To understand whether it is ideal to skip meals to heal the stomach, OnlyMyHealth team interacted with Dr Aabid Amin Bhat, MBBS, MD (internal medicine), Medical Director, Ujala Cygnus Sanjiv Bansal Hospital, Karnal.
According to Dr Aabid Amin Bhat, skipping meals may not be the most effective strategy for everyone, though there are times when it can offer some temporary relief.
“When dealing with an upset stomach, skipping meals may not always be the best solution,” says Dr Bhat. “While short-term fasting can sometimes provide relief by allowing your digestive system to rest, it’s essential to focus on maintaining hydration.” The idea behind fasting is to give your digestive system a break, which can help reduce symptoms such as nausea or cramping, especially if your digestive tract is inflamed or irritated.
However, fasting doesn’t mean avoiding food or drink altogether. "Drinking clear fluids, such as water, electrolyte solutions, or herbal teas, is especially important if you’re experiencing symptoms like vomiting or diarrhea, as these can lead to dehydration,” Dr Bhat explains. Dehydration can worsen your condition, so ensuring a proper intake of fluids is crucial during this period.
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Small, Digestible Meals May Be Better
While fasting might seem tempting, the more effective approach for most people with an upset stomach is to consume small, easily digestible meals. Dr Bhat highlights the benefits of the BRAT diet, which includes bananas, rice, applesauce, and toast. “These bland foods are gentle on the stomach and can help soothe the digestive system without causing further irritation,” he says.
For example, bananas are rich in potassium, which helps replenish electrolytes lost through vomiting or diarrhea. Meanwhile, rice and toast provide simple carbohydrates that are easy to digest and can help maintain your energy levels. This diet is particularly effective during mild cases of stomach upset, helping to ease discomfort while still providing necessary nutrition.
Additional Tips to Manage Stomach Upset
In addition to the BRAT diet, Dr Bhat offers several practical tips to ease digestive distress and aid recovery:
Avoid Dairy Products: "While milk or yogurt may seem soothing, dairy can worsen symptoms of nausea or diarrhea, especially for those who are temporarily lactose intolerant during a stomach upset," he advises.
Incorporate Probiotics: After the acute phase of your stomach upset has passed, consider adding probiotic-rich foods such as yogurt (if tolerated) or kefir. Probiotics help restore gut flora balance, aiding digestion and recovery.
Use Ginger and Peppermint: Both ginger and peppermint have natural soothing properties that may help reduce nausea and stomach discomfort. "Ginger tea or a small piece of fresh ginger can be effective, while peppermint tea or lozenges may provide additional relief," suggests Dr Bhat.
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Small, Frequent Meals: Instead of eating large portions, consume smaller, more frequent meals to avoid overloading the digestive system. Light broths, crackers, and plain chicken can be introduced gradually as your condition improves.
Avoid Irritants: Avoid foods that could worsen symptoms, such as spicy, fatty, or fried foods, as well as caffeine and alcohol, until you feel fully recovered. These irritants can make an already sensitive stomach worse.
Rest and Monitor Symptoms: Dr Bhat emphasizes the importance of rest for recovery. "Stress can exacerbate digestive symptoms, so take the time to rest and allow your body to heal." If symptoms persist for more than a few days or become severe, it’s important to consult a healthcare provider to rule out more serious conditions.
Bottomline
While skipping meals may offer short-term relief for some, it’s not a long-term solution for stomach upset. Hydration and the gradual reintroduction of simple, non-irritating foods are key to promoting recovery. Dr Bhat underscores the importance of paying attention to your body’s signals: “By making thoughtful food and drink choices, you can support faster healing and avoid further digestive distress.”