Upset stomach? Rujuta Diwekar says go back to these 3 simple foods

An upset stomach is hardly unusual, but figuring out what to eat when it happens is the real dilemma. You are hungry, but also slightly scared to eat because you don't know what might make things worse. Here's Rujuta Diwekar's suggestion for little dietary change.Rujuta Diwekar suggests three foods for an upset stomach (Photo: AI Generative)An upset stomach is one of those annoyances that comes without an age restriction. Sometimes it is something you eat. Sometimes it is packaged food, cheese gone bad, or simply a lifestyle that involves more sitting than moving. And sometimes, your stomach is just...your stomach.When your gut is acting up, the last thing you want is another complicated health routine. And that is perhaps why a recent Reel by award-winning nutritionist Rujuta Diwekar has caught people’s attention.If you have watched Diwekar’s videos or read her books, you probably know her approach: keep things simple, eat regular home food and, more often than not, skip the fancy wellness products.In her latest video, Diwekar talks about what you can eat when you have an upset stomach but are slowly beginning to feel hungry again. Her advice? Go back to some rather familiar foods. An upset stomach needs no magic potion, but a simple routine (Photo: Pexels) Rujuta Diwekar's 3 food staples Stewed fruitsFirst on her list is stewed apple or pear. Diwekar suggests cutting an apple or pear, boiling it in water for 10-15 minutes until soft, and eating it either warm or cold. “What will happen is that the pectin in it, or soluble fibre, will calm your stomach and gradually increase your appetite. Any negativity in your mind will also go away because of its polyphenols and sweet taste, which will uplift your mood,” she says.But if you are not an apple person, then Diwekar suggests trying bananas instead.Dahi and chhaasThis is one of the go-to dietary requirements that people resort to when the stomach is in question.“The live bacteria in yoghurt or buttermilk instantly soothe your stomach. They ward off constipation, bloating, and acidity,” she adds.Further, she recommends that if you are experiencing a cold, a cough, a headache, or a fever, along with an upset stomach, then add a little dry ginger to boost your immunity. “Yogurt or buttermilk with a little bit of salt, and you'll immediately feel much better.”Rice soupRice, Diwekar says, “calms the soul” and the stomach. You can have it as a light rice soup with salt and black pepper, pair it with dal, turn it into khichdi, or simply eat it with a little salt and ghee.“It has resistant starch in it, which is a prebiotic that will help calm your stomach, stimulate your appetite, and settle any fears,” she concludes.This list probably has nothing groundbreaking. No expensive powders, no complicated gut-health hacks and no shelf full of supplements. Just an apple, banana, yoghurt, buttermilk and rice — foods that have probably been sitting in Indian kitchens long before gut health became a social media obsession.Note: the food suggestions mentioned above are based on Rujuta Diwekar’s advice shared in her video and are not a substitute for personalised medical advice. Your gut, after all, has its own lifestyle.- EndsPublished On: Sep 1, 2026 13:29 IST