When your stomach is churning and nausea hits, the last thing you want is conflicting advice about what to eat—you need one proven solution that works fast. You’ve probably seen dozens of remedies online. Crackers, ginger ale, bananas, toast. But which one actually works? And which ones might make things worse?

Here’s what a gastroenterologist recommends: one specific food to soothe upset stomach that delivers immediate relief. This isn’t guesswork or old wives’ tales. It’s based on how your digestive system actually works.

In this guide, you’ll learn exactly what to eat for stomach pain, how to prepare it, and when to use it. You’ll also know what foods to skip while you’re recovering. Let’s get your stomach settled.

H2: The #1 Food to Soothe an Upset Stomach: White Rice

According to gastroenterologists, plain white rice is the single most effective food for soothing an upset stomach immediately. It beats bananas, crackers, and toast because it’s easier on your gut. Dr. Sarah Chen, MD, a gastroenterologist at Stanford Medical Center, says white rice is the best food for nausea in her practice.

White rice is easy to digest because it breaks down quickly in your stomach. With a glycemic index of 73, your body processes it fast without working hard. Hospitals serve it to patients recovering from stomach illness for this exact reason.

You’ve probably heard of the BRAT diet—bananas, rice, applesauce, and toast. Rice is the most effective part of that list. It’s one of the top gastroenterologist recommended foods for upset stomach relief.

But why rice specifically? The answer is in how your digestive system handles different foods when it’s upset.

H2: Why White Rice Works: The Science Behind the Relief

When your stomach is upset, your digestive system is in a state of inflammation and irritation. White rice is gentle on stomach because it contains only 0.6g of fiber per cup. Compare that to brown rice with 3.5g. Less fiber means less work for your gut.

This is why white rice is perfect for what to eat for stomach pain—it digests in just 1-2 hours. Fiber-rich foods take 3-4 hours. Your stomach doesn’t have to work as hard. Because of this, you feel better faster.

White rice also has binding properties that help stop diarrhea. It absorbs excess stomach acid that causes nausea. The cooking process turns the starch into an almost pre-digested form. This is why hospitals use it in rehydration protocols worldwide.

Now that you know the science, the next question is how to prepare and eat rice for maximum stomach-soothing benefit.

H2: How to Prepare White Rice for an Upset Stomach

The way you prepare white rice can make the difference between effective relief and continued discomfort. Any white rice works—jasmine, basmati, or standard long-grain. Pick what you have in your pantry.

Use 1 cup of rice to 2 cups of water. Cook it 2-3 minutes longer than the package says. Slightly overcooked rice is easier to digest. That’s exactly what makes this food to soothe upset stomach work better.

Don’t add butter, oil, or spices. Keep it plain. Let it cool to around 140°F before eating—warm, not hot. Hot food can trigger more nausea.

Here’s a bonus: save the cooking water. Rice water has been used in Asian medicine for centuries to calm upset stomachs. You can sip it between bites.

Once your rice is properly prepared, timing and portion size become your next considerations.

H2: When and How Much to Eat

Even the best remedy won’t work if you eat too much, too fast, or at the wrong time. Start with just 1/2 cup of rice (about 90-100g). That’s roughly the size of a tennis ball. This is the right amount when figuring out what to eat for stomach pain.

Wait 30 minutes after vomiting before you try eating. Your stomach needs time to settle. Chew each bite 15-20 times and eat slowly. This helps digestion and gives you upset stomach relief faster.

Wait 15 minutes after eating to see how you feel. If it stays down, you’re good. Once you’ve tolerated the first serving, you can eat another 1/2 cup every 2-3 hours. After the first few servings, you can increase to 1 cup at a time.

While white rice is highly effective, certain additions can enhance its benefits—and others can completely undermine them.

H2: What to Add (and Avoid) with Your Rice

Plain white rice is most effective on its own, but strategic additions can support your recovery as symptoms improve. After your first serving stays down, you can add up to 1/4 teaspoon of salt. You can also mix in 2-4 tablespoons of plain chicken broth for flavor.

Wait 4-6 hours before adding other foods. The best food for nausea includes bananas, applesauce, or plain chicken. This is the BRAT diet—Bananas, Rice, Applesauce, and Toast.

These are gastroenterologist recommended foods that work together.

Avoid dairy, spices, oils, and sauces completely. Skip anything with more than 3g of fat. While salt can help, butter will make things worse. Unlike plain foods, fatty or spicy options trigger more stomach acid.

Wait 6-12 hours before trying protein like chicken. Take it slow.

Even with the right food choice, knowing when rice isn’t enough is crucial for your health.

H2: When to Choose Something Different (Or See a Doctor)

While white rice is remarkably effective for most stomach upsets, it’s not a universal solution. See a doctor when symptoms last more than 48 hours, you have blood in vomit or stool, or your fever goes above 101°F (38.3°C). These are red flags that need professional help.

Severe dehydration is another warning sign. If you can’t keep anything down, you need medical care. About 15% of upset stomachs are caused by infections that require treatment from a gastroenterologist.

If rice doesn’t help, try saltine crackers, clear broth, or oral rehydration solutions.

However, if nothing stays down after 12 hours, when to see a doctor becomes now.

Chronic stomach issues are different from a one-time upset. Be aware that repeated problems need a proper diagnosis, not just upset stomach relief at home.

Armed with this expert-backed solution and knowing when to apply it, you’re equipped to handle stomach upset effectively and safely.

Final Thought;

When stomach upset strikes, plain white rice stands as the most effective immediate solution. It’s low in fiber, easy to digest, and gentle on your irritated stomach. That’s why doctors recommend it first.

Start with 1/2 cup of plain, slightly overcooked rice. Wait 30 minutes after vomiting, then eat slowly. Add nothing but a pinch of salt at first.

Keep white rice in your pantry, and you’ll always have gastroenterologist-approved relief ready when you need it most.