When your stomach hurts, it's important to choose foods that
are gentle on your digestive system and can help alleviate discomfort. Here are
some options for a lunch that is easy on the stomach:
Plain Rice: White rice is easy to digest and can help soothe
an upset stomach. You can have it plain or with a small amount of butter or a
mild sauce for flavor.
Bananas: Bananas are bland and rich in potassium, which can
help replenish nutrients lost due to stomach issues.
Applesauce: Unsweetened applesauce is gentle on the stomach
and can provide some relief. It's important to choose unsweetened varieties to
avoid irritating your stomach further.
Boiled or Steamed Potatoes: Potatoes are a good source of
carbohydrates and can be comforting when cooked plain, without added spices or
fats.
Plain Toast: Toasted white bread or plain crackers can be
easy to digest and can provide a bit of sustenance without putting too much
stress on your stomach.
Oatmeal: Plain oatmeal made with water is a good source of
fiber and can be soothing for an upset stomach. Avoid adding heavy toppings
like honey or nuts.
Broth-Based Soup: Clear, low-sodium broth-based soups like
chicken or vegetable broth can be comforting and provide some hydration and
nutrients.
Ginger Tea: Ginger has natural anti-nausea properties and
can help settle your stomach. You can make ginger tea by steeping fresh ginger
slices in hot water.
Boiled or Steamed Chicken or Turkey: If you want some
protein, plain, lean meats like chicken or turkey can be gentle on the stomach
when prepared without added spices or oils.
Yogurt: Plain, unsweetened yogurt with live probiotics can
be beneficial for digestive health. It may help restore the balance of
beneficial bacteria in your gut.
It's essential to avoid spicy, greasy, or fried foods, as
well as caffeine, alcohol, and carbonated beverages when your stomach is
hurting. Also, make sure to stay hydrated with clear fluids like water, herbal
teas, and electrolyte-replenishing drinks. If your stomach pain persists or
worsens, it's advisable to consult a healthcare professional for proper
diagnosis and treatment.
Plain Rice:
Plain rice is a bland and easily digestible food option that
can be a good choice when your stomach is hurting. Here's how to prepare plain
rice:
Ingredients:
White rice
Water
Instructions:
Measure the amount of rice you want to cook. A common ratio
is 1 cup of rice to 2 cups of water, but you can adjust this based on your
preference.
Rinse the rice: Before cooking, it's a good idea to rinse
the rice under cold water to remove excess starch, which can make the rice
stickier. You can do this by placing the rice in a fine-mesh strainer and
running cold water over it until the water runs clear.
Cook the rice: In a saucepan, combine the rinsed rice and
the appropriate amount of water. Bring it to a boil over high heat.
Reduce the heat to low, cover the saucepan with a
tight-fitting lid, and simmer for about 15-20 minutes, or until the rice is
tender and the water is absorbed. Avoid stirring the rice while it's cooking to
prevent it from becoming sticky.
Once the rice is done, remove it from the heat and let it
sit, covered, for a few minutes. This will help the rice become fluffier.
Fluff the rice with a fork and serve. You can eat the plain
rice as is or pair it with a small amount of butter or a mild sauce for flavor,
depending on your stomach's sensitivity.
Remember to keep it simple and avoid adding spices, sauces,
or ingredients that may irritate your stomach when preparing plain rice for a
sensitive stomach.
Applesauce:
Applesauce is a gentle and soothing option for a light lunch
when your stomach is hurting. It's easy to digest and can help provide some
relief. Here's how to prepare plain applesauce:
Ingredients:
Apples (about 4-5 medium-sized)
Water
Optional: a small amount of sugar or honey if desired
Instructions
Prepare the apples: Wash, peel, and core the apples. Cut
them into small chunks. You can use a variety of apples, but sweeter varieties
like Fuji or Gala are often preferred for making applesauce.
Cook the apples: Place the apple chunks in a saucepan and
add a small amount of water (about 1/4 cup). This will help prevent the apples
from sticking to the pan. If you prefer a sweeter sauce, you can add a little
sugar or honey at this stage.
Simmer: Cover the saucepan and simmer the apples over low to
medium heat for about 15-20 minutes, or until they become soft and mushy. Stir
occasionally to ensure even cooking.
Mash or blend: Once the apples are soft, you can either mash
them with a fork or potato masher for a chunkier applesauce, or use a blender
or food processor for a smoother consistency. If you prefer it super smooth,
pass it through a fine-mesh strainer to remove any remaining solids.
Cool and serve: Let the applesauce cool to a comfortable
temperature and then serve. You can enjoy it warm or chilled, depending on your
preference.
Plain applesauce is usually well-tolerated by a sensitive
stomach because it's low in fiber and easy to digest. Avoid adding spices or
additional ingredients like cinnamon if your stomach is very sensitive. If you
have any dietary restrictions or specific recommendations from a healthcare
professional, be sure to follow them when preparing and consuming applesauce.
