We’ve all been there. You’re lying on the bathroom floor, wondering if it was the sketchy shrimp tacos or just a random virus, and honestly, you don’t even care about the why anymore. You just want the cramping to stop. Most people scramble for a bottle of bright pink liquid or some dusty crackers in the back of the pantry, but half the time, they’re doing it wrong. An upset stomach isn't just one thing. It's a broad, messy umbrella for everything from acid reflux and bloating to full-blown viral gastroenteritis.
Your stomach is basically a giant muscle bag filled with acid. When that system gets knocked out of equilibrium—whether by bacteria, stress, or overindulgence—the "what to do" part depends entirely on what’s actually happening in your gut. If you've got that sharp, burning sensation in your chest, that's a different beast than the low-level, churning nausea that makes you want to stare at a wall for three hours.
What to do for upset stomach when nausea hits
Nausea is the worst. It’s that physical indecision where your body can't decide if it wants to purge or just be miserable. If you’re looking for what to do for upset stomach symptoms involving nausea, stop scrolling and go find some ginger. Not the sugary "ginger ale" soda that usually contains zero actual ginger, but real, spicy ginger root.
A study published in the journal Nutrients confirmed that ginger is genuinely effective for nausea because it speeds up "gastric emptying." Basically, it gets the stuff in your stomach moving toward the exit faster so it doesn't just sit there fermenting and making you feel like a swamp. You can steep a few slices of fresh root in hot water or grab some ginger chews. Just check the label for actual gingerol content.
Peppermint is another heavy hitter, but it’s a double-edged sword. While it’s great for relaxing the muscles in your digestive tract—super helpful for cramping—it can actually make things worse if you have heartburn. Why? Because it relaxes the sphincter between your stomach and esophagus. If that door stays open, acid splashes up. Not fun. If you're nauseous but not burning, peppermint tea is a win. If you're feeling the burn, skip the mint.
The BRAT diet might be dead
For decades, doctors pushed the BRAT diet: Bananas, Rice, Applesauce, and Toast. The idea was to eat bland foods that wouldn't irritate the lining of the stomach. It makes sense on paper. However, many modern pediatricians and organizations like the American Academy of Pediatrics have moved away from it as a strict rule. It’s too restrictive. It lacks protein and healthy fats that your body actually needs to repair itself.
It’s fine for the first 24 hours when you can barely keep water down. But honestly? Once you feel like eating, you should try to return to a normal, balanced diet as soon as you can. Stick to "low-residue" foods—think white bread over whole wheat or skinless potatoes over a giant salad. Fiber is usually your friend, but when your stomach is upset, fiber is a chore your gut doesn't want to do.
Hydration is the only real rule
If you’re losing fluids from both ends, your biggest enemy isn't the virus; it's dehydration. Water is okay, but it doesn't have the electrolytes your nerves and muscles need to function. You’ve probably heard of Pedialyte. It's not just for toddlers.
- Sip, don't chug.
- If you gulp down a 12-ounce glass of water, your stomach might just reject it immediately.
- Take a tablespoon every five minutes.
- Ice chips are a literal lifesaver if you can't even handle a sip.
One thing people get wrong constantly is using sports drinks like Gatorade. They are packed with sugar. Too much sugar in the gut can actually pull more water into the intestines, which makes diarrhea worse. It’s called osmotic diarrhea. If you must use sports drinks, dilute them 50/50 with water.
When to worry about the pain
Most stomach aches are just a temporary glitch. But sometimes, it’s an emergency. If the pain migrates to your lower right side, that’s the classic appendicitis red flag. If your stomach feels hard to the touch or if you're seeing blood—and I mean real blood, not just "I ate beets earlier"—it’s time to go to the ER. High fevers over 102°F along with stomach pain usually point to an infection that needs more than just ginger tea.
Don't ignore the "why." If you get an upset stomach every time you eat dairy, you aren't "sick," you're likely lactose intolerant. If it happens every time you’re stressed about a work presentation, that’s your enteric nervous system—often called the "second brain"—reacting to cortisol. Sometimes the best thing to do for an upset stomach is actually to go for a slow walk or do some deep breathing to calm your vagus nerve.
Heat and positioning
If your stomach is cramping, a heating pad is legitimately better than most pills. The heat increases blood flow to the area and helps the smooth muscles of the gut relax. It’s the same reason a hot bath feels good when your back hurts.
Also, pay attention to how you’re lying down. If you have acid reflux or a "full" feeling, do not lie flat on your back. Gravity is your friend here. Prop yourself up with pillows or lie on your left side. Anatomically, the stomach sits in a way that lying on the left side makes it harder for acid to escape into the esophagus. It sounds like a "hack," but it’s just basic physics.
Over-the-counter options
Bismuth subsalicylate (Pepto-Bismol) is the old reliable for a reason. It coats the stomach lining and has mild antibacterial properties. But be warned: it can turn your tongue or your stool black. Don't freak out. It’s a harmless chemical reaction between the bismuth and the sulfur in your saliva or gut.
If you have gas or bloating, simethicone (Gas-X) is the way to go. It doesn't actually make the gas disappear, but it breaks up the giant, painful bubbles into smaller ones that are easier to pass. It’s basically like a liquid pin popping balloons in your intestines.
🔗 Read more: How to Sleep for Neck and Shoulder Pain Without Waking Up Miserable
Actionable steps for immediate relief
If you are currently struggling and need to know exactly what to do for upset stomach right now, follow this sequence:
- Stop eating immediately. Give your digestive system a total break for at least two to four hours.
- Focus on micro-sips. Use an oral rehydration solution or diluted apple juice. Avoid caffeine and alcohol like the plague; they are diuretics and gut irritants.
- Apply heat. Use a hot water bottle or a heating pad on a medium setting for 20 minutes.
- Try the "Left Side" lounge. Lie down with your head elevated and your body tilted to the left.
- Identify the trigger. If the pain is accompanied by a burning sensation, take an antacid. If it’s cramping, try peppermint tea. If it's nausea, go for ginger.
- Slowly reintroduce bland solids. Start with saltine crackers or a plain piece of white toast. If that stays down for an hour, you’re likely on the mend.