9 Soothing Recipes for Upset Tummies ...


If you're sick this season, when various viruses abound and sensitive tummies rebel against the richness of the holidays, you need some soothing recipes for upset stomach problems. You'll be able to get something down, and keep it there, while still getting important nutrients that will simultaneously calm your stomach. You'll find many soups, which are especially good during the winter season, but all of these recipes for upset stomach issues will help ease your troubles.

1. Chilled Carrot-Ginger Soup

Chilled Carrot-Ginger Soup

As I mentioned, many of the best recipes for upset stomach problems are for soups. This one is ideal because of the ginger, plus the vitamins and nutrients in the carrots. They'll help your immune system, which is always great but especially beneficial if you're sick. It's smooth and cool, which will soothe any upset.


2 cup(s) water

1 Β½ pound(s) peeled baby carrots

4 teaspoon(s) minced fresh ginger

1 Β½ cup(s) buttermilk

ΒΌ teaspoon(s) salt


Bring water to boil in medium saucepan. Add carrots and ginger; cook, covered, over medium-low heat 25 minutes or until tender; chill in covered saucepan.

PurΓ©e carrots and liquid in food processor or blender until smooth. Pour into a bowl; stir in buttermilk and salt. Swirl in a little extra to decorate. Total time does not include chilling.

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2. Homemade Instant Cinnamon Raisin-Oatmeal

Sometimes when you're sick or you have a generally sensitive stomach, it's better to make foods yourself. You'll know exactly what's going into your meals, just in case you need to avoid certain ingredients. Any kind of oatmeal is good for an upset stomach, you might prefer different fruits, like bananas (also soothing), or you could try this cinnamon-raisin concoction.


4 tablespoons "quick" oats

1 tablespoon brown sugar ( for variety, try vanilla sugar)

1 teaspoon raisins

ΒΌ teaspoon cinnamon

dash of salt

1-2 walnut pieces, broken, optional

Β½ cup boiling water


In a plastic sandwich bag or zip-lock β€œsnack” bag, combine all the dry ingredients

Seal each bag and store in a cool, dry place.

When ready to use, place the contents into a cereal bowl and add Β½ cup boiling water. Let stand about a minute before it’s ready to eat.

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3. Applesauce

Apples are fantastic for soothing upset stomachs – except for sour or green ones, eaten in excess. Applesauce is just fine, though. Try it for breakfast or a midday snack, especially if you're trying to keep up your energy. It takes a while to make it homemade, but you can keep it stored and ready for emergency situations.


2 large navel oranges, zested and juiced

1 lemon, zested and juiced

3 pounds Granny Smith apples (about 6 to 8 apples)

3 pounds sweet red apples, such as Macoun, McIntosh, or Winesap (about 6 to 8 apples)

Β½ cup light brown sugar, packed

4 tablespoons unsalted butter

2 teaspoons ground cinnamon

Β½ teaspoon ground allspice


Preheat the oven to 350 degrees F.

Place the zest and juice of the oranges and lemon in a large bowl.

Peel, quarter, and core the apples (reserving the peel of 2 of the red apples) and toss them in the juice.

Pour the apples, reserved apple peel, and juice into a nonreactive Dutch oven or enameled iron pot. Add the brown sugar, butter, cinnamon, and allspice and cover the pot.

Bake for 1 Β½ hours, or until all the apples are soft.

Remove and discard the red apple peel. Mix with a whisk until smooth, and serve warm or at room temperature.

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4. Ginger Tea

Ginger Tea

Then again, sometimes you just need a nice cup of tea. Now that I think of it, a lot of the recipes on this list are also ideal for monthly cramps, especially this one. My mom introduced me to it and it helps when I've got a stomach ache or cramps. You've got to love a versatile recipe!


3 ΒΌ cups hot water

Β½ cup finely chopped fresh ginger (left unpeeled)

2 tablespoons loose black tea leaves

Β½ cup evaporated milk

Β½ cup sweetened condensed milk, or to taste


Bring water and ginger to a boil in a 1- to 1 Β½-quart saucepan, then remove from heat.

Stir in tea and cover. Let stand 3 to 5 minutes.

Stir in milks, then pour through a sieve into a large (6-cup) blender, pressing hard on and then discarding solids.

Blend until foamy (use caution when blending hot liquids), then pour into mugs and sweeten with more condensed milk if desired.

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5. Spring Chicken and Vegetable Soup

Spring Chicken and Vegetable Soup

If you're looking for a tastier alternative to traditional chicken soup, try this one. It's delicious and includes lots of tasty seasonal vegetables. I love that you use orzo, but you could use any noodles you like. It's gentle enough for upset stomachs, but a bit of dill adds a great zest!


3 can(s) (14-oz each) chicken broth

3 tablespoon(s) orzo (rice-shaped pasta)

1 Β½ cup(s) sliced baby or small zucchini and/or yellow squash

4 scallions, sliced, white and green parts separated

8 ounce(s) boneless, skinless chicken breasts, thinly sliced

Β½ cup(s) frozen peas

1 tablespoon(s) each lemon juice and snipped dill


Bring broth to a boil in a large saucepan. Stir in orzo; boil 9 minutes or until almost tender.

Stir in squash and white part of scallions; cook 1 minute. Add chicken and peas; reduce heat and simmer, stirring occasionally, 1 minute or until chicken is cooked through and vegetables and orzo are tender.

Remove from heat and stir in lemon juice, dill and scallion greens.

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6. Raspberries with Sweet Ginger-Mint Sauce

Raspberries with Sweet Ginger-Mint Sauce

How would you like to enjoy a sweet treat that actually helps your stomach troubles? The components in this recipe – ginger, raspberries, and mint – soothe and calm your stomach, and the mint and ginger are even good for nausea. Try it for breakfast, as a snack, or even as a light dessert.


4 ounces plain low-fat yogurt

2 teaspoons honey

1 teaspoon fresh grated ginger

1 teaspoon fresh chopped mint

1 cup raspberries


Mix yogurt with honey, ginger, and mint. Serve over berries.

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7. Carrot Fennel Soup

Carrot Fennel Soup

Can't forget about those carrots! In addition to providing beneficial vitamins, they help make this soup hearty, a little sweet, but still smooth and calming. The fennel is the real star, because it's a standout for easing sick stomachs. You still get a gourmet level soup that's as helpful as it is tasty.


2 medium fennel bulbs with fronds

1 pound carrots, quartered lengthwise

1 medium onion, quartered

1 garlic clove

5 tablespoons extra-virgin olive oil, divided

Β½ teaspoon sugar

2 Β½ cups reduced-sodium chicken broth

2 Β½ cups water

1 teaspoon fennel seeds


Preheat oven to 450Β°F with rack in lowest position.

Chop enough fennel fronds to measure 1 tablespoon and reserve. Discard stalks and remaining fronds. Slice bulbs 1/4 inch thick and toss with carrots, onion, garlic, 3 tablespoons oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread in a 4-sided sheet pan and roast, stirring occasionally, until browned and tender, 25 to 30 minutes.

Blend half of vegetables in a blender with broth until very smooth. Transfer to a medium saucepan. Repeat with remaining vegetables and water. Thin to desired consistency with extra water and simmer 2 minutes. Season with salt and pepper.

Meanwhile, finely grind fennel seeds in grinder and stir into remaining 2 tablespoons oil. 3Serve soup drizzled with fennel oil and sprinkled with reserved fronds.

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8. Roast Chicken with Asparagus

Roast Chicken with Asparagus

If you're having tummy troubles but you're ready for solid food again, you just have to be careful. I said careful, mind you, not bland. A simple roast chicken is fairly calming, the tastes are all natural, but it's still amazingly flavorful. As for asparagus, it's my favorite vegetable. Sometimes asparagus is actually the only thing I want to eat when I've got an upset stomach!


3 to 3 Β½ lb chicken

2 tablespoon(s) each melted butter and fresh lemon juice (save lemon rinds)

1 teaspoon(s) dried thyme

Β½ teaspoon(s) each salt, dried tarragon and freshly ground pepper

2 pound(s) asparagus, tough ends snapped off

Lemon wedges


Heat oven to 475Β°F. Line a rimmed baking sheet with nonstick foil.

Place chicken, breast side down, on baking sheet. Drizzle with 1 Tbsp each butter and lemon juice. Sprinkle with 1/2 the thyme, salt, tarragon and pepper. Put lemon rinds in body cavity. Tie legs together with kitchen twine.

Roast chicken 20 minutes. Reduce temperature to 400Β°F. Turn chicken breast side up, drizzle with remaining butter and lemon juice and sprinkle with remaining thyme, salt, tarragon and pepper. Roast 30 minutes more.

Place asparagus around chicken, turning to coat with pan juices. Roast 10 to 15 minutes until an instant-read thermometer inserted in thickest part of thigh, not touching bone, registers 170Β°F and asparagus are crisp-tender. Let stand 10 minutes before carving.

Skim fat off pan juices. Serve juices with the chicken and lemon wedges with the asparagus.

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9. Stomach-Soothing Papaya Smoothie

Sometimes, though, you don't really want anything solid. You don't even really want food. I urge you to try this smoothie instead! The papaya, especially, is great for upset tummies, plus again, you get tons of essential vitamins. This smoothie also has ginger, another helpful element. It's cool, it's nutritious, and it goes down super smooth.


Frozen strawberries help thicken this morning beverage without the addition of ice.

1 cup cubed ripe papaya

6 frozen strawberries

Β½ cup plain soymilk

1 Tbs. lime juice

1 tsp. light agave nectar or honey

ΒΌ tsp. grated fresh ginger


PurΓ©e all ingredients in blender until smooth.


Whether you've got chronic stomach problems, a virus, or simply a short-lived irritation, these recipes will help. They're quick, they're great for you, many of them are ideal for kids with upset stomachs too, and they're easy to make and keep – just in case. Are there any special meals or foods you eat when you've got an upset stomach?

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