Gut feelings: delicious remedies for your upset stomach
An upset stomach can disrupt your day and leave you feeling drained. Whether it’s caused by stress, overeating, or a more serious issue like an infection, understanding how to manage stomach discomfort is essential.
In South Africa, where food traditions range from rich curries to braais, digestive complaints are not uncommon.
Thankfully, natural remedies and dietary adjustments can help alleviate symptoms and get your gut back on track.
In this article, we’ll explore common foods and natural remedies, backed by research, that can ease an upset stomach. These tips are easy to implement and relatable to your lifestyle.
Ensure you keep hydrated
When in doubt, drink water. Dehydration is often overlooked as a cause of stomach discomfort.
South Africa’s hot climate, especially in summer, can leave you dehydrated through sweating and daily activities. Dehydration can slow digestion, cause bloating and lead to constipation.
Make it a habit to sip on water throughout the day. If plain water feels boring, try adding a slice of lemon or cucumber for a refreshing twist.
Studies show that staying hydrated helps the gastrointestinal (GI) tract function smoothly, reducing symptoms like bloating and cramps.
Ginger: a natural remedy for nausea
Ginger, a fragrant root often used in African and Asian cooking, is a well-known natural remedy for nausea and vomiting.
Whether you’re battling morning sickness during pregnancy or struggling with an upset stomach after a bad meal, ginger can help.
A 2020 review found that ginger effectively reduces nausea and vomiting caused by pregnancy and chemotherapy.
Simply steep fresh ginger slices in hot water, add a dash of honey and sip slowly. If you’re on the go, ginger supplements or candied ginger can also do the trick.
Chamomile tea
With its mild floral flavour, chamomile tea is another excellent option for calming an upset stomach. Traditionally used to ease indigestion, gas and diarrhoea, chamomile works by relaxing the muscles in your digestive tract.
While limited studies exist on its effectiveness, many South Africans turn to chamomile tea as a natural solution for stress-related problems.
Peppermint for IBS relief
Irritable Bowel Syndrome (IBS) is a chronic condition that causes bloating, stomach pain, and irregular bowel movements. Peppermint has been shown to reduce these symptoms by relaxing the GI tract.
Peppermint tea is a popular choice but peppermint oil capsules are another option if you’re dealing with persistent IBS.
Flaxseed: a solution for constipation
Chronic constipation is defined as having fewer than three bowel movements per week can lead to abdominal pain and bloating. Flaxseed, also known as linseed, is a fibre-rich seed that can help regulate bowel movements.
You can add ground flaxseed to your morning pap, sprinkle it over yoghurt or mix it into smoothies.
Papaya
Papaya, or pawpaw as it’s commonly called, is not just a delicious tropical fruit but also a natural remedy for indigestion. It contains papain, an enzyme that helps break down proteins in food, making digestion easier.
For those struggling with bloating or constipation, adding fresh papaya to your breakfast or as a snack can make a big difference.
Green bananas for diarrhoea
If you’re dealing with diarrhoea from food poisoning or an infection, cooked green bananas can be an effective remedy. The resistant starch in green bananas helps firm up stools and reduce the severity of diarrhoea.
This remedy is particularly useful in rural areas where green bananas are readily available.
Probiotics
Sometimes an upset stomach is caused by an imbalance in gut bacteria. Foods rich in probiotics, or “good bacteria”, can help restore balance and improve digestion.
Probiotic-rich options include:
Yoghurt: Look for live cultures on the label.
Amasi: A staple in many South African households, amasi is great for gut health.
Kefir: A fermented milk drink available in health stores.
Kimchi and Sauerkraut: Though less common, these fermented vegetables are excellent sources of probiotics.
Adding these foods to your diet can help reduce bloating, gas, and irregular bowel movements.
Toast and crackers
For those with a queasy stomach, plain toast or crackers can be a lifesaver. They’re easy to digest and can help absorb excess stomach acid, alleviating discomfort.
If you’re recovering from a stomach bug, start with small portions of toast or plain crackers like saltines. This bland option is gentle on the stomach and can help you ease back into regular eating.
In South Africa, where food is a central part of life, balancing indulgence with digestive care is key. Try these remedies the next time your stomach feels unsettled.