How Do You Settle an Upset Stomach? A Complete Expert Guide
An upset stomach is one of the most common digestive complaints today. Whether it’s bloating, indigestion, heaviness after meals, gas, nausea, or loose stools; stomach discomfort can derail your day, drain your energy, and affect your productivity.
Here’s the truth: Most stomach issues are not random. They are usually the result of gut microbiome imbalance, electrolyte disturbances, poor dietary habits, or a sudden digestive trigger such as overeating, stress, unhygienic / overcooked food, or travel.
If you’re wondering how to settle an upset stomach quickly and safely, this expert guide will walk you through science-backed steps, lifestyle fixes, and how to get your gut back to normal.
1. Start With Hydration (The Most Overlooked Step)
When the stomach is irritated whether due to acidity, diarrhoea, indigestion, or mild infection the body loses essential fluids and electrolytes.
This leads to:
-
Weakness
-
Headache
-
Low energy
-
Muscle cramps
-
Poor digestion
Drink small, frequent sips of:
-
Water
-
Coconut water
-
ORS (oral rehydration solution)
-
Light herbal teas
Hydration is the first step to calming inflammation and restoring digestive function.
2. Give Your Stomach a Break (Diet Reset)
For 12–24 hours, switch to light, easily digestible foods such as:
-
Khichdi or dal-chawal
-
Toast
-
Bananas
-
Curd or buttermilk
-
Boiled rice
-
Soups
-
Steamed vegetables
Avoid heavy, fried, creamy, or spicy meals. The stomach needs rest, not more workload.
3. Use Probiotics to Restore Gut Balance
Most upset stomach episodes, especially bloating, indigestion, diarrhoea, or gas stem from a disturbance in your gut microbiome. (i.e., an overload of harmful bacteria)
A good-quality probiotic can help restore balance, reduce inflammation, and improve digestive comfort.
A science-backed option that fits perfectly here is Nutriwave Gut Reboot | With Patented Probiotic, Electrolytes & Vitamin B Complex
-
Lynside® PRO S. boulardii (5 billion CFU) – clinically proven for diarrhoea, gas, post-antibiotic imbalance, and bloating
-
Electrolytes – to prevent dehydration and restore digestive function
-
Vitamin B-complex – to revive energy and support metabolism
It helps bring your gut back to baseline, especially during episodes of:
-
Bloating
-
Indigestion
-
Upset stomach
-
Gas & flatulence
-
Traveller’s diarrhoea
-
IBS-related discomfort
Use it as part of your short-term recovery or your regular gut-care routine.
4. Home Comfort Tips
-
Try Warm Compress for Relief
Applying a warm heating pad or hot water bag on the abdomen relaxes muscles, improves blood flow, and reduces cramping or stomach tightness.
-
Sip Ginger or Fennel Tea
These traditional remedies work because:
-
Ginger improves motility and reduces nausea
-
Fennel relaxes intestinal muscles and reduces gas
Sip slowly; avoid extremely hot teas.
5. Avoid These Common Mistakes
Don’t do the following during an upset stomach:
-
Heavy meals
-
Coffee
-
Soft drinks
-
Alcohol
-
Spicy food
-
Dairy (if you’re sensitive)
-
Sleeping immediately after eating
These worsen inflammation and delay in recovery.
6. Manage Stress and Slow Down
Your brain and gut communicate constantly.
Stress can worsen acidity, indigestion, bloating, and IBS symptoms.
Try:
-
A short walk
-
Light stretching
-
Resting without digital screens
Your gut heals faster when the nervous system is relaxed.
7. When Should You See a Doctor?
If symptoms include:
-
Continuous diarrhoea beyond 48 hours
-
Severe vomiting
-
Blood in stool
-
High fever
-
Intense abdominal pain
You may require medical evaluation.
Final Thoughts
Settling an upset stomach is about giving your gut the right environment to calm down and recover. Hydration, rest, light food, probiotics, and simple home remedies make a powerful combination.
If digestive discomfort is frequent bloating, indigestion, or post-meal heaviness it may be a sign of a deeper gut imbalance. Supporting your digestive system with a targeted formula like Nutriwave Gut Reboot can help restore long-term gut wellness and prevent future episodes.
