We have all been there. You are sitting at your desk, or maybe laying in bed, and that familiar, creeping dread starts in your midsection. It is a mix of bloating, a dull ache, and that "I might need to run to the bathroom" feeling. It’s miserable. Honestly, when your gut is screaming at you, you don't want a lecture on the microbiome; you just want to know how to get rid of an upset stomach before your next meeting or before the night is ruined.
The problem is that "upset stomach" is a catch-all term for about fifty different things. It could be gas. It could be something you ate. It could be a virus. It could even be stress—your brain and your gut are basically best friends who talk behind your back constantly.
Stop Reaching for the Soda
The first thing most people do is grab a ginger ale or a lemon-lime soda. Stop. Most commercial ginger ale has almost zero real ginger in it. What it does have is high fructose corn syrup and carbonation. If your stomach hurts because you are bloated, adding bubbles is like trying to put out a fire with a leaf blower. You’re just adding more gas to an already pressurized system.
Instead, look for real ginger. I’m talking about the gnarly root you find in the produce section. Research published in the journal Nutrients has consistently shown that gingerols and shogaols—the active compounds in ginger—speed up gastric emptying. Basically, they help move the "problem" out of your stomach and into the small intestine faster. If you can’t stomach chewing on raw ginger (and most people can’t), steep a few slices in hot water. It’s spicy, it’s strong, and it actually works.
The Myth of the BRAT Diet
For decades, doctors told everyone to stick to the BRAT diet: Bananas, Rice, Applesauce, and Toast. The idea was to eat "binding" foods. But the American Academy of Pediatrics actually stopped pushing this as the gold standard a while ago. Why? Because it’s nutritionally incomplete.
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If you have a stomach bug, your body is losing electrolytes like crazy. Toast doesn't have potassium. Rice doesn't have magnesium. While these foods are fine because they are easy to digest, they aren't some magic cure. You need to focus on hydration first. If you can’t keep water down, try sucking on ice chips. Small sips are better than big gulps. Big gulps stretch the stomach lining, which can trigger the "reject" reflex if you’re dealing with nausea.
When It’s Not Food: The Stress Connection
Sometimes you haven't eaten anything weird, but your stomach is still in knots. This is often the enteric nervous system (ENS) at work. It’s often called the "second brain" because it contains more than 100 million nerve cells lining your gastrointestinal tract. When you are stressed, your body dumps cortisol and adrenaline. These hormones tell your digestive system to slow down or speed up—neither of which feels good.
If your upset stomach feels like a "tight knot," it might be muscle tension. A heating pad is your best friend here. Heat increases blood flow to the area and helps the smooth muscles of the gut relax. It sounds like an old wives' tale, but there is real science behind localized heat therapy for abdominal pain.
How to Get Rid of an Upset Stomach Using Herbal Allies
Peppermint is another heavy hitter, but you have to be careful with it. Peppermint oil is an antispasmodic. It helps the muscles in your digestive tract stop cramping. However, if your "upset stomach" is actually heartburn or acid reflux, peppermint is the worst thing you can take. It relaxes the lower esophageal sphincter (the "trap door" between your throat and stomach), which lets acid splash up.
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- If it’s gas and cramping: Peppermint tea is great.
- If it’s burning in your chest: Skip the peppermint and try chamomile.
Chamomile is a mild sedative but also has anti-inflammatory properties. It’s much gentler on the esophagus.
The Fermentation Question
You’ll see a lot of "health influencers" telling you to drink kombucha or eat kimchi the moment your stomach feels off. Please don’t do that. Probiotics are fantastic for long-term gut health and building a resilient microbiome over months. But when your stomach is currently upset? Introducing a massive load of live bacteria and fermented acids can actually cause more bloating and distress.
Think of it like this: your stomach is currently a construction site where something went wrong. You don’t want to bring in a whole new crew of workers (probiotics) until the site is cleared and the initial mess is cleaned up. Save the yogurt and kefir for two days after you feel better.
Checking for Red Flags
Look, most stomach aches go away with a bit of time and a heating pad. But we have to be real about when it’s serious. If the pain is localized in the lower right quadrant of your abdomen, that’s not "too many tacos"—that’s potentially your appendix.
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You should head to a doctor if:
- The pain is so sharp you can’t stand up straight.
- You see blood (either bright red or coffee-ground black) in your stool or vomit.
- You have a high fever along with the pain.
- The pain started after a physical injury to the stomach.
The Role of Apple Cider Vinegar
This is a controversial one. Some people swear by a tablespoon of Apple Cider Vinegar (ACV) in water. The theory is that most people have too little stomach acid, not too much, and the ACV helps balance the pH. While the scientific evidence is a bit thin compared to ginger, many people find it helps with "heavy" feelings after a big meal. If you try this, always dilute it. Straight vinegar can erode your tooth enamel and burn your throat.
Why Body Position Matters
If you are feeling bloated or deal with indigestion, don't lay flat on your back. This allows stomach acid to travel horizontally. Instead, prop yourself up with pillows so your head is about six inches above your feet. Or, lay on your left side.
Because of the "J" shape of our stomachs, laying on the left side keeps the stomach lower than the esophagus. It also helps with waste moving from the small intestine to the large intestine. It sounds too simple to work, but gravity is a powerful tool for digestion.
Actionable Steps for Immediate Relief
To truly understand how to get rid of an upset stomach, you need a plan that matches your symptoms. Stop guessing and try this specific sequence:
- Assess the sensation. If it's a burning sensation in the chest, take an antacid and sit upright. If it's a "rolling" cramp or nausea, move to step two.
- Apply heat. Use a hot water bottle or electric heating pad on a medium setting for 20 minutes. This relaxes the gastric muscles.
- The Ginger Test. Simmer fresh sliced ginger in water for 10 minutes. Sip it slowly. Avoid sugar if possible, as sugar can ferment and cause more gas.
- Try the "Wind-Relieving Pose." In yoga, this is called Pawanmuktasana. Lay on your back and bring your knees to your chest. It physically helps move trapped gas through the colon.
- Acupressure. There is a point called P6 (Neiguan) located about three finger-breadths up from your wrist crease, between the two tendons. Firm pressure here for 2-3 minutes has been shown in clinical trials (specifically for post-op and pregnancy nausea) to significantly reduce the urge to vomit.
- Sip, don't chug. Use room temperature water or a rehydration solution like Pedialyte if you've been vomiting. Avoid ice-cold water, which can cause the stomach to cramp further.
- Identify the trigger. Once the pain subsides, write down what you ate in the last 6 hours. Was it high in FODMAPs (like onions, garlic, or beans)? Was it greasy? This helps you avoid a repeat performance tomorrow.
Focus on calming the nervous system and the physical muscles of the gut simultaneously. Most mild stomach upset is a temporary functional glitch that just needs a little bit of time and the right environmental conditions—warmth, hydration, and rest—to resolve itself.