What To Eat For Lunch When Your Stomach Hurts Or Cramps?

With frequent stomach problems, I understand the difficulty of finding a lunch that works with my aches and cramps. Through trial and error over time, I have discovered what foods are most helpful in alleviating these issues while still providing me with nourishment.

Fasting can be an effective way to manage digestive issues and provide relief from pain. By giving your stomach some time off with a bone broth fast, you can allow your body the opportunity it needs to repair any damage or reduce inflammation. Although fasting may not be for everyone, I have found that taking this break has been beneficial in alleviating my own stomach troubles.

Ultimately, the key to finding what works for you when experiencing stomach troubles is experimentation. Keep a food journal to track what you eat and how it makes you feel, and be willing to try new things. Some other foods that I have found helpful include bananas, applesauce, ginger, probiotics, and more fluids. Check out my previous blog which focuses on the functionality of our digestive system and certain foods are essential for it’s productivity. Remember to listen to your body and be gentle with yourself — after all, you know your body better than anyone else.

1. Banana

As someone who has dealt with stomach discomfort in the past, I’ve found that certain foods can either exacerbate the problem or provide pleasant relief. One of my go-to foods for a sensitive stomach is a ripe banana. When my stomach feels like it’s in knots or cramping up, a potassium-rich banana seems to do the trick.

When I experienced a dull, persistent stomach ache at work one day, nothing seemed to be helping. Thankfully my co-worker suggested eating a banana as an alternative remedy that did the trick! This got me thinking about how beneficial certain foods can be for providing relief from cramps and discomfort in our digestive systems — something definitely worth exploring further.

Initially, I was skeptical. Eating something when my stomach already felt like it was in knots seemed counterintuitive. But, one bite of the ripe, creamy fruit and I could feel my stomach begin to settle. It was like the banana acted as a gentle barrier, soothing and calming down whatever was causing my discomfort.

Looking back, I’ve realized that incorporating this simple, nutritious fruit into my diet when my stomach is upset has become somewhat of a habit. Bananas offer so many benefits beyond just settling an upset stomach. And unlike other “comfort foods,” bananas are actually quite healthy.

For example, they’re packed with potassium, which helps regulate blood pressure and maintain heart health. They’re also a great source of dietary fiber, which can help keep you feeling full and satisfied for longer. And, if you suffer from period cramps like me, bananas may be helpful there too. They contain high levels of vitamin B6 which can help improve mood, reduce bloating, and ease menstrual cramps.

2. Apple sauce

When my stomach is feeling particularly unsettled, I find that heavier meals can exacerbate the discomfort. However, applesauce provides a light and easy-to-digest option that relieves my stomach while still providing me with nutrients and energy.

Apple sauce is not only a tasty lunch option but also offers many health benefits. It contains vitamin C and fiber as well as powerful antioxidants known as polyphenols which may help reduce inflammation associated with IBDs and potentially even lower the risk of certain chronic diseases. Eating applesauce for lunch can be beneficial to your overall health!

Polyphenols can have many beneficial effects on the digestive system, including reducing inflammation and protecting the gut from damage. In addition to strengthening immunity and improving digestion, these compounds may also positively impact our microbiome – a collection of microorganisms that live in our bodies’ gastrointestinal tract. With regular intake of polyphenol-rich foods like fruits or vegetables, individuals can enjoy positive health benefits for their stomachs!

Stewed apples or applesauce are easier to digest than whole fruit. The process of stewing apples breaks down the fibers in the fruit, allowing it to be more quickly and easily absorbed by the body. This can reduce digestive discomfort and make it easier for individuals with sensitive stomachs to consume the nutrients found in apples.

3. Ginger

When I was in college, my stomach often hurt and cramped due to stress and an unhealthy diet. A friend recommended ginger as a natural remedy that had been used for centuries to help with digestive issues; although initially skeptical, the results were surprisingly positive!

When I was dealing with a stomachache, adding ginger to my meals helped me immensely. Not only did it add a mild warmth and flavor that I enjoyed but the digestive benefits were undeniable – less bloating and gas! Whether’s all in my head or not, this simple addition made for an enjoyable lunchtime experience.

When your stomach is aching or cramping, ginger tea can provide welcome relief. Slicing up some fresh ginger and boiling it in water with honey and lemon creates an aromatic beverage that feels like a warm embrace – perfect for when you’re feeling under the weather! Not only does this tea offer comfort, but it also provides necessary hydration to help get through tough times.

Ginger has long been recognized for its therapeutic properties and there is now scientific evidence that supports many of these traditional uses. Studies have shown ginger to possess anti-inflammatory and pain-relieving effects, making it a potential remedy for numerous digestive issues such as Irritable Bowel Disease (IBD).

4. Probiotic-rich foods

Incorporating probiotic-rich foods into my lunch routine is an easy way to help alleviate stomach pains and cramps. I’ve found that natural, unsweetened yogurt makes a delicious yet nourishing meal when topped off with some crunchy nuts and fresh fruits. Not only does it taste so good but this simple trick helps soothe my tummy troubles while giving me the energy boost I need for the day ahead!

When your stomach is feeling a bit off, kefir can be an excellent remedy. This fermented milk drink contains good bacteria that aid digestion and boosts gut health – perfect for those days when lunchtime just doesn’t feel right! Enjoy it as-is or add it to smoothies or dressings for extra flavor. You’ll find yourself back on track in no time with this delicious probiotic food!

Incorporating probiotic-rich foods into my diet has been a game-changer for managing stomach pains and cramps. Not only do I experience fewer episodes of discomfort, but it’s also improved my overall well-being by keeping my digestive system in balance. If your interested in probiotic foods I would recommend this article by CNET which outlines the top probiotic foods and their benefits. I tend to agree which most of his points.

5. Fluids

Dehydration can exacerbate stomach issues, so it’s important to stay hydrated by drinking plenty of fluids. To provide extra soothing relief for an upset tummy, try herbal tea or coconut water with a splash of lemon juice – these beverages have been known to help settle digestive systems quickly!

Overall, drinking more fluids and choosing the right foods have been a game-changer for me when it comes to managing my stomach issues. Not only do these actions provide relief at the moment, but they also help prevent future flare-ups. And while it can be difficult to make these changes at first, once you get into the habit of prioritizing hydration and healthy food choices, it becomes second nature.


When stomach pains and cramps strike, it can be difficult to know what to eat. Fortunately, there are some simple yet effective remedies that provide relief from digestive discomfort – from apples, bananas, and ginger tea to probiotic-rich foods like yogurt and kefir. Of course, staying hydrated is essential for maintaining a healthy gut so make sure you drink plenty of fluids throughout the day! With these tips in mind, you’ll soon find yourself feeling better after lunchtime no matter how your tummy feels.

Leave a Reply

Scroll to Top