What Can You Eat for Breakfast When Your Tummy’s Upset?

Rohit Panwar

Looking for breakfast ideas for upset stomach? As a nutritionist, allow me to guide you through some of the best options that help you feel better. 

Something bad you ate the previous night or a stomach bug, getting an upset tummy is not uncommon. In such cases, the way to deal with it is to get ample rest, stay hydrated and eat the right food, which is where I can help.  

Soothing Teas for Upset Stomach

16 Comforting Breakfast Ideas for Upset Stomach

It is important to eat the right food for breakfast if you’ve had a bad stomach the previous night.  It helps in speeding up your recovery time. The breakfast must be light and easy to digest.

So, without delay, let’s get straight into some of the best sweet and savoury breakfast foods for bad stomach – 


Plain Rice Porridge (Congee)

Congee is form of rice porridge that is easy to make and quite light on the stomach. You can make it sweet or salted, but if you are feeling nauseous, salted is always better.

In  a pot add grated or chopped ginger, scallions and carrots along with cleaned rice. You can also add small pieces of cooked chicken or tofu. Cook till the rice softens into a porridge-like consistency. Don’t forget to add in salt and pepper before serving.


Banana Toast With Chamomile Tea

This is my go – to breakfast on days I am feeling down and low on energy. A combination of bananas and toast gives you the carbs that you need and are easy to digest. Bananas are additionally rich in prebiotics and soluble fibre which are gut friendly. 

Just cut up some bananas and add it to a dry toasted white bread toast. You can butter your toast, but if you feel nauseous, stay clear of the butter. You can pair this with some chamomile tea as it helps your stomach to cool down. 


Oatmeal With Applesauce/ Bananas

There is nothing more comforting than a bowl of warm oatmeal. Oatmeal is rich in soluble fibre and the bland flavour will help with nausea. 

Instead of using milk, cook your oatmeal in water. To this add applesauce or chopped bananas. 


Savoury Dalia / Broken Wheat

If you are in the mood for something savoury, broken wheat or dalia can come to your rescue. 

Wash and drain dalia and add it to a pressure cooker. To this add some chopped carrots, ginger and tomato. Let the mixture cook till soft in a pressure cooker.


Papaya & Yogurt Bowl 

If you are okay with dairy, a good option to soothe your stomach would be yogurt. It is rich in probiotics or good bacteria along with essential minerals and vitamins. 

In a bowl transfer your yogurt and to this add some chopped papayas. Papayas are easy on the stomach and help to ease stomach issues.   


Roasted Sweet Potato Slices With Ginger

Sweet potatoes are rich in easy to digest carbs and can be a great breakfast option for days your tummy is acting up. Ginger on the other hand helps with nausea.

Mix some crushed ginger, lemon juice and salt in a bowl. Apply this to your sweet potato slices and roast them in your oven until completely cooked.


Mashed Potato Pancakes

This upset stomach breakfast recipe is easy to make and quite comforting. Plus, it can be made with all things easily available at home.

To make this, mash boiled and peeled potatoes till they are lump free. To this add rice flour, salt, and mix well. Spoon the potato mixture onto the skillet, forming small pancake-like shapes.

Flatten them gently with a spatula. Cook well on each side until they’re golden brown and crispy


Cooked Carrots & Beans

Sometimes when your stomach is upset, sweet can put you off.  Steamed carrots and beans are a great option for such scenarios. 

Just steam some carrots and beans in a pan along with some salt. You can mash them up real good for easier digestion. 


Applesauce & Toast

If you are suffering from diarrhea, applesauce is one of the best foods to eat. It is even recommended as a part of the BRAT diet.

Just spread your applesauce over a toast and eat it for your breakfast. It is light, easy to digest and has fibre.


Banana Bread & Black Ginger Tea

A homemade banana bread can come to your rescue as a great breakfast option for an upset tummy. Avoid store bought banana bread as it is full of sugar and artificial flavours. 

Pair your slice of banana bread with a cup of warm black ginger tea. This is a very comforting meal and is easy on the stomach as well. 


Rice Cake & Chamomile Tea

Even if you are avoiding white rice on other days because of high carb content, they can be a saviour on your down days. Rice cakes are a handy and quick breakfast option.

Top your rice cake with bananas and cinnamon. You can eat this toast with chamomile tea. 


Saltine Crackers & Scrambled Egg Whites

Crackers might not be a good idea on other days, but on days you have a weak stomach, these can work like magic. 

Top  your saltine crackers with scrambled egg whites so that you consume some protein along with the carbs.


Boiled Eggs & Toast

An easy source of protein, boiled eggs can be a good idea for stomach struggle days. Pair it up with some toast. 

Cook the yolks through and through and avoid consuming raw eggs as they may hurt your stomach even further.


Sweet Potato Toast 

Sweet potatoes, as I discussed earlier, can be great for your stomach. It is not only rich in easily absorbable starch but also contains  potassium, which is an electrolyte and helps with the loss of fluid from the body. 

Boil the sweet potatoes well and mash them up. Now spread it over a toast and eat it for your morning breakfast.


Mint Papaya Smoothie 

If you wish to drink something liquid, a mint papaya smoothie is a great choice. While papaya is good for digestion, mint can help soothe tummy troubles. 

In a blender mix a cup of chopped ripe papayas, 2-3 tablespoons of yogurt, few mint leaves, and water. Vegans can avoid the yogurt and add coconut water instead 


Banana & Papaya Fruit Bowl 

The simplest on the list of best breakfast ideas for an upset stomach is a humble fruit bowl. 

Chop up some bananas and papayas together and eat it as such. This is light on the stomach and easy to prepare. 

These were some of my top choices for breakfast ideas for an upset stomach. Along with a light diet also remember to consume lots of fluids. Water and coconut water are some of the best choices.  

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.