Upset stomach can strike anytime – after a heavy meal, street food, stress, or even a mild infection. While serious or persistent pain needs a doctor, mild stomach upset can often be soothed at home with safe, natural remedies.
An upset stomach is a common term people use for a group of symptoms, such as:
- Bloating
- Gas
- Nausea
- Stomach pain or cramps
- Acidity/heartburn
- Loose motions or mild diarrhoea
- Feeling of heaviness or indigestion
In most cases, it is temporary and improves in a few hours to 1–2 days with rest and simple remedies. However, if pain is severe, lasts long, or you see blood in stool/vomit, it may be a sign of a serious problem and needs urgent medical attention.
Common Causes of Upset Stomach
Understanding the cause helps you choose the right home remedies for an upset stomach:
- Overeating or eating too fast
- Spicy, oily, or junk food
- Food poisoning or mild infections
- Lactose intolerance or food intolerance
- Stress and anxiety
- Acidity/gastritis
- Side effects of some medicines (like pain killers or antibiotics)
For mild and occasional discomfort, you can try the following safe, simple natural remedies at home.
1. Sip Ginger Tea for Nausea and Gas
Why it helps:
Ginger has natural anti-inflammatory and carminative properties. It can help reduce nausea, gas, bloating and cramps by relaxing the stomach muscles and aiding digestion.
How to use:
- Take 1–2 small slices of fresh ginger (or ½ tsp grated).
- Boil 1 cup of water for 5–7 minutes.
- Strain, add a little honey if needed (avoid honey for kids under 1 year).
- Sip warm, 2–3 times a day.
Who should be careful:
People on blood thinners, those with severe acidity or ulcers, should not overuse ginger without a doctor’s advice.
2. Jeera (Cumin) Water for Gas and Indigestion
Why it helps:
Cumin seeds (jeera) are widely used in Indian households as a digestive. They help reduce gas, bloating, stomach cramps, and heaviness after meals.
How to use:
- Boil 1 teaspoon jeera in 1 cup water for 5–10 minutes.
- Let it cool to lukewarm, then drink slowly.
- You can have it 2–3 times a day.
Optional: You can add a pinch of black salt and hing (asafoetida) for extra gas relief.
3. Ajwain (Carom Seeds) With Salt for Gas Relief
Why it helps:
Ajwain contains thymol, which improves digestion and helps in quick relief from gas, acidity, and stomach discomfort.
How to use:
- Take ½ teaspoon ajwain.
- Add a pinch of black salt or sendha namak.
- Chew it and sip warm water.
OR
- Boil ½ teaspoon ajwain in a cup of water, cool slightly, and drink.
This is one of the most trusted Indian home remedies for upset stomach and gas.
4. ORS and Fluids to Prevent Dehydration
If your upset stomach comes with loose motions or vomiting, the most important thing is to prevent dehydration.
What to do:
- Take ORS (Oral Rehydration Solution) as per packet instructions.
- Sip small amounts frequently, not large gulps at once.
- You can also take clear liquids like:
- Coconut water
- Light lemon water (not too sour or salty)
- Rice kanji (rice water)
Avoid aerated drinks, excess tea/coffee, and fruit juices during active diarrhoea or severe acidity.
5. Follow the BRAT Diet (When You Have Loose Motions)
When your stomach is upset, heavy and spicy foods will make it worse. A light diet gives the gut time to heal.
The BRAT diet is often recommended for mild diarrhoea:
- B – Bananas: Easy to digest and rich in potassium.
- R – Rice: Plain boiled rice or khichdi (less oil and masala).
- A – Applesauce / Stewed apple: Soft, gentle on stomach.
- T – Toast: Plain toast without butter or heavy spreads.
You can also add curd with rice, dal ka paani, and moong dal khichdi for gentle protein and probiotics.
6. Plain Yogurt / Curd for Healthy Gut Bacteria
Why it helps:
Curd contains probiotics – good bacteria that support healthy digestion and help restore balance in the gut, especially after mild infections or antibiotic use.
How to use:
- Take plain homemade curd or unsweetened probiotic yogurt.
- Eat 2–3 small servings in the day.
- You can mix it with rice or have it plain.
Avoid if:
- You are lactose intolerant
- You have very severe diarrhoea, and your doctor has advised against milk products
7. Peppermint (Pudina) for Cramping and Indigestion
Why it helps:
Peppermint contains menthol, which can help relax the muscles of the digestive tract. It is often used for indigestion, gas, and mild cramping.
How to use:
- Crush a few fresh pudina leaves, boil in water for 5 minutes, strain and sip.
- You can also chew a few washed mint leaves directly after meals.
Avoid peppermint if:
- You often get acid reflux/heartburn, as it can sometimes worsen reflux in some people.
8. Hing (Asafoetida) for Severe Gas and Bloating
Why it helps:
Hing is a powerful carminative used traditionally in Indian cooking. It helps release trapped gas and reduces bloating and stomach pain.
How to use:
- Mix a pinch of hing in lukewarm water and drink.
- OR make a paste of hing with a few drops of warm water and apply around the navel area (external home remedy followed in many homes).
Use only a small quantity, as the taste is strong.
9. Warm Water With Lemon (Mild and Diluted)
Why it helps:
Warm water with a little lemon can stimulate digestion and may help relieve heaviness and mild indigestion.
How to use:
- Take 1 glass of warm water.
- Squeeze just 3–4 drops of lemon.
- Optional: Add a pinch of rock salt.
Do not make it too sour, especially if you have acidity or ulcers. In that case, it may worsen the burning.
10. Fennel (Saunf) for Gas and Acidity
Why it helps:
Fennel seeds help relax the muscles in your digestive tract and reduce gas, bloating, and acidity. That’s why many people chew saunf after meals.
How to use:
- Chew ½ tsp roasted or plain saunf after meals.
- OR boil 1 tsp saunf in water, strain and sip as tea.
Saunf water is also gentle enough for children, but always check with your paediatrician and use very small quantities.
11. Chamomile Tea to Relax the Stomach and Mind
Stress and anxiety can directly affect digestion and lead to an upset stomach.
Chamomile tea is known for its calming and anti-inflammatory properties. It may:
- Relax stomach muscles
- Reduce cramps
- Help you feel less anxious and sleep better
Avoid if you are allergic to flowers in the daisy family.
12. Heat Therapy: Warm Compress or Hot Water Bag
Sometimes, light heat over the abdomen can soothe cramps and reduce pain.
How to use:
- Fill a hot water bag or use a heating pad.
- Place it over the stomach area for 10–15 minutes at a time.
- Keep the temperature warm, not burning hot.
This does not cure the cause but gives symptomatic relief from cramps and spasms.
13. Apple Cider Vinegar (ACV) – Use With Caution
Some people feel better with diluted apple cider vinegar, especially when symptoms are related to indigestion or low stomach acid.
How to use:
- Add 1 teaspoon ACV to a glass of warm water.
- Drink before meals, not more than 1–2 times a day.
Important:
Avoid ACV if you have acidity, ulcers, kidney problems, tooth sensitivity, or are on certain medicines. Always dilute; never drink undiluted vinegar.
14. Eat Small, Light, Frequent Meals
When your stomach is upset, give it rest:
- Avoid heavy, fried, spicy, and very oily foods.
- Prefer khichdi, boiled potatoes, plain toast, curd rice, dal ka paani, soups.
- Eat small portions every 2–3 hours instead of large meals.
- Avoid lying down flat immediately after eating.
This reduces the load on the digestive system and helps it heal faster.
15. Rest and Manage Stress
Your gut and brain are connected. Stress can worsen acidity, IBS, and stomach cramps.
Helpful tips:
- Get adequate sleep.
- Practice deep breathing, meditation, or light yoga (like child’s pose, vajrasana after meals).
- Avoid screens till late at night.
Sometimes, simply resting for a few hours and drinking fluids is enough to settle a minor stomach upset.
What to Avoid During an Upset Stomach
To speed up recovery, avoid:
- Spicy curries, fried snacks, and pickles
- Excess tea, coffee, and energy drinks
- Aerated cold drinks and sodas
- Alcohol and smoking
- Very heavy, creamy desserts
- Street food or raw salads from outside
- Milk (if you are lactose intolerant or have diarrhoea)
When You Should NOT Rely Only on Home Remedies
Home remedies for an upset stomach are helpful for mild, short-term symptoms. However, see a doctor immediately if you notice:
- Very severe or worsening abdominal pain
- Pain localised on one side (especially right lower side – could be appendix)
- High fever or chills
- Continuous vomiting
- Blood in stool or vomit
- Black, tar-like stools
- Yellowing of eyes/skin (jaundice)
- Pain in the chest radiating to the arm or jaw
- Stomach pain after injury
- Stomach pain in pregnancy
- Upset stomach lasting more than 2–3 days despite home care
For children, elderly people, pregnant women, or those with chronic illnesses (heart, kidney, liver, diabetes), it is always safer to consult a doctor early.
Precautions Before Trying Home Remedies
- If you are on regular medicines (BP, heart, diabetes, blood thinners), check with your doctor before starting any new herbal or home remedy.
- Do not give strong ingredients like ginger, peppermint, ACV, hing in more than a pinch, or honey to very young children without paediatric advice.
- If you have known ulcers, liver, kidney, or heart disease, avoid experimenting and consult a doctor.
Final Word: Use Home Remedies Wisely, Not Blindly
Home remedies for upset stomach can give quick, gentle relief when used correctly. Ingredients like ginger, jeera, ajwain, saunf, curd, ORS, and a bland diet can help settle a mild tummy upset in many cases.
However, remember:
Home remedies are for support, not a replacement for medical treatment when symptoms are severe or suspicious.
Listen to your body. If something doesn’t feel right, or your pain keeps returning, do not ignore it—get proper medical advice.
