All Blogs | How to Prevent Stomach Upset with Healthy Habits

All Blogs | How to Prevent Stomach Upset with Healthy Habits

How to Prevent Stomach Upset with Healthy Habits

Managing and preventing stomach upset is a topic that's all too familiar in our daily lives. Whether it's a result of a busy household, dietary choices, or just the ups and downs of motherhood, stomach pain and abdominal pain can be more than just a minor annoyance. It affects not only our well-being but also our ability to care for our families when the symptoms hit. In this blog, we’ll explore practical tips to tackle these tummy troubles head-on so you and your whole household can experience stomach comfort and wellness.

Common Upset Stomach Triggers

Navigating the common triggers of an upset stomach and abdominal pain is an essential step towards helping your family maintain digestive health. Our bodies often react sensitively to various internal and external factors, and understanding these can help better manage and prevent stomach discomfort.

Dietary Choices: Our food choices play a pivotal role. Spicy foods, while delicious, can irritate the stomach lining and lead to discomfort. High-fat and greasy foods slow down digestion, potentially causing stomach pain. Foods high in refined sugars and artificial sweeteners can also disrupt the natural balance in our digestive system, leading to bloating and gas.

Stress and Anxiety: Emotional stress is a significant, often overlooked, factor. It can trigger various digestive symptoms, including stomach pain. Stress can cause the body to produce more stomach acid, leading to heartburn and indigestion. It can also affect the speed at which food moves through the digestive system, causing either rapid or slowed digestion.

Medications and Supplements: Certain medications, including nonsteroidal anti-inflammatory drugs (NSAIDs), can cause stomach upset, abdominal pain, or when taken frequently. Similarly, certain dietary supplements and, especially when taken on an empty stomach, can lead to discomfort.

Overeating and Eating Habits: Eating large meals or eating too quickly can put extra strain on the digestive system, leading to discomfort and abdominal pain. Overeating not only stretches the stomach but can also result in increased production of stomach acid.

Lifestyle Factors: Lack of sleep and irregular eating schedules can disrupt the body’s natural digestive rhythm, leading to upset stomach. Additionally, excessive caffeine or alcohol intake can irritate the stomach lining and disrupt the balance of acid.

Dehydration: Not drinking enough water can lead to issues with digestion and abdominal pain. Water is crucial for the digestive system to function correctly as it helps break down food and absorb nutrients.

Food Intolerances and Allergies: Sensitivities to certain foods, such as lactose intolerance or gluten sensitivity, can cause significant digestive discomfort. Identifying and avoiding these triggers can greatly alleviate symptoms.

Infections: Sometimes, an upset stomach can be a sign of an infection, like gastroenteritis. These infections can be caused by viruses, bacteria, or even parasites, and they often result in diarrhea, vomiting, and stomach cramps.

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How to Prevent Stomach Upset

Prevention is always better than cure. To prevent stomach upset, focus on a diet that supports your digestive system. This can include fiber-rich foods that you slowly introduce to check your tolerance, which overall aids digestion and prevents constipation, and staying well-hydrated, which helps everything in your digestive tract move more smoothly. Regular physical activity is crucial as it can help reduce stress, improve digestion, and prevent stomach pain. Also, paying attention to portion sizes and eating smaller, more frequent meals can help your digestive system manage food more effectively.

What Can I Eat to Calm My Upset Stomach?

When you or a member of your family has a stomach that’s feeling unsettled, choosing the right foods can make a world of difference. It's important to choose foods that are easy on the digestive system and can help alleviate discomfort and relieve stomach pain.  Of course, if you know you have issues with lactose, milk proteins, and/or wheat, be sure to avoid these. 

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The BRAT Diet: The BRAT diet includes Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, bland, and easy on the stomach, making them ideal for times when you’re feeling nauseous or have diarrhea. Bananas, in particular, are rich in potassium, which helps replenish nutrients lost during episodes of diarrhea or vomiting.

Ginger: Ginger is renowned for its anti-nausea properties. Incorporating ginger tea, ginger chews, or even UpSpring Stomach Settle into your diet can help soothe an upset stomach. Ginger can help  neutralize stomach acid, reducing the likelihood of it causing irritation.

Peppermint: Peppermint tea is another excellent choice for calming an upset stomach. It relaxes the digestive tract and can provide relief from bloating and gas. The soothing effect of peppermint on the muscles of the stomach helps reduce the likelihood of spasms and pain.

Clear Liquids and Broths: When your stomach is upset, starting with sips of clear liquids can be beneficial. Clear broths, like chicken or vegetable broth, are gentle on the stomach and provide hydration and nutrients. They also help in restoring energy and electrolytes.

Yogurt and Probiotics: Yogurt, especially the kind with live and active cultures, can be good for your digestive system. The probiotics present in yogurt help restore the balance of good bacteria in the gut, which is essential for digestion and overall gut health.

Oatmeal: A bowl of plain oatmeal can be soothing for an upset stomach. It’s gentle on the digestive system and is a good source of soluble fiber, which can aid in digestion and reduce symptoms of an upset stomach.

Non-Acidic Fruits: Fruits like melons and bananas are low in acidity and can be easy on the stomach. They provide essential nutrients and are a good source of energy, which can be particularly helpful if your appetite has been affected.

Bland Vegetables: Steamed or boiled vegetables like carrots, potatoes, and green beans are gentle on the stomach. They provide essential nutrients without causing further irritation.

Herbal Teas: In addition to ginger and peppermint tea, other herbal teas like chamomile can also be soothing. They help to relax the muscles of the digestive tract and reduce discomfort.

Remember, when you have an upset stomach, it's not just about what you eat but also how you eat. Eating smaller, more frequent meals can be easier on your digestive system than consuming large amounts of food at once. It's also important to eat slowly and chew your food well to aid in the digestive process.


Tips for a Healthy Tummy for the Whole Family

Maintaining a healthy digestive system is a family affair. It's about creating habits that benefit everyone, from the youngest to the oldest family member. Here are some family-friendly tips for keeping those stomachs happy and healthy:

  1. Family Meal Planning: Involve the whole family in planning balanced meals. This not only educates everyone about nutritious choices but also ensures that meals are stomach-friendly. Opt for dishes rich in fiber, lean proteins, and low in processed sugars. Including a variety of vegetables and fruits can help maintain a healthy digestive tract.
  2. Hydration is Key: Encourage each family member to drink enough water throughout the day. Proper hydration aids digestion and prevents constipation, a common cause of stomach pain. You can make this fun for kids by having colorful water bottles or creating hydration challenges.
  3. Mindful Eating: Teach the family about the importance of eating slowly and mindfully. This practice helps in better digestion and can prevent overeating, which is a common cause of stomach upset. Enjoy meals together at the table without distractions like TV or smartphones.
  4. Snack Smart: Have healthy snacks available, like fruits, nuts, and yogurt. These not only satisfy hunger but also provide nutrients that support the digestive system. Avoiding high-sugar and high-fat snacks can reduce the occurrence of digestive symptoms.
  5. Regular Physical Activity: Encourage regular exercise as a family. Physical activity keeps the digestive system active and efficient, reducing the likelihood of an upset stomach. Activities like walking, cycling, or family yoga can be both fun and beneficial.
  6. Stress Management: As mentioned before, stress can significantly affect the digestive system, leading to upset stomach. Engage in family activities that promote relaxation, like games, outdoor activities, or simply spending quality time together.
  7. Set a Good Example: As a parent, you set the tone for your family’s health habits. By practicing healthy eating and lifestyle habits yourself, you'll set a positive example for your children to follow.
  8. Listen to Your Body: Teach your family to listen to their bodies. Understanding signs like hunger, fullness, and discomfort can prevent issues like overeating or ignoring potential digestive problems.
  9. Avoid Late Night Eating: Try to have dinner a few hours before bedtime to give your digestive system time to work. Eating too close to bedtime can lead to indigestion and discomfort.
  10. Regular Health Check-Ups: Lastly, ensure your family gets regular health check-ups. This can help in identifying and addressing any underlying issues that might be affecting the digestive system.

By incorporating these tips into your family’s routine, you’ll not only improve digestive health but also foster habits that can last a lifetime. Happy tummies mean a happy family!

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Navigating the challenges of motherhood while dealing with stomach upset for yourself or the whole family can be daunting, but with these tips and strategies, you're well-equipped to promote better digestive health for your body and the members of your household. Remember, each body is unique, so listen to yours, teach your family to listen to theirs, and adjust your habits as needed. Always consult with your healthcare professional regarding health issues.  By taking these steps, you're not just looking after your health; you're also setting a wonderful example of self-care and wellness for your family. Here's to happier tummies and a healthier, more joyful life for all the amazing moms out there!