Best Food For A Bad Stomach In Kids

October 2nd, 2025 12:00am

Few things tug at a parent’s heart more than seeing their little ones uncomfortable, especially when it comes to tummy aches. Upset stomachs in children are common, and luckily there many home remedies that can help soothe little bellies.

In naturopathic medicine, we understand that digestion is a major cornerstone to our overall health. Frequent or persistent stomach aches can signal imbalances in the digestive tract, food intolerances, or simply a response to stress, fatigue, or illness.

Here’s how you can help soothe your child’s tummy using whole, healing foods and gentle dietary strategies.

First, Keep It Simple: Rest the Digestive System

When a child has an upset stomach, be it from a virus, food intolerance, or an unknown trigger, it’s important to give their digestive system a rest. Think of it as a short "fast" from hard-to-digest foods.

Start with:

• Clear fluids: Warm water, weak herbal teas (like chamomile, fennel, ginger, or peppermint), or homemade vegetable broth.
• Electrolytes: If there’s vomiting or diarrhea, maintaining hydration is key. Coconut water, diluted apple juice, or store-bought electrolytes (check for low sugar content), are great options.

The BRAT Diet (With a Naturopathic Twist)

Here are some simple, effective steps you can try to reduce the frequency of nosebleeds:

Naturopathic Upgrade:

• Bananas: Rich in potassium, they help replenish electrolytes. Choose ripe bananas for easier digestion.
• Rice: Opt for white rice cooked in extra water or bone broth. Add a touch of ginger for anti-nausea support.
• Applesauce: Unsweetened is best. Apples contain pectin, which helps firm up stools and calm the gut lining.
• Toast: Go for plain sourdough or sprouted-grain toast. Avoid butter or sugary spreads.

Herbal Allies for Tummy Troubles

Several child-friendly herbs can soothe the digestive tract:

• Chamomile tea: Calms spasms and reduces nausea. Mildly sweet and safe for most children.
• Ginger: A tiny amount of grated fresh ginger in warm water or broth can ease nausea.
• Fennel seeds: Gentle on gas and bloating. Steep 1 tsp in warm water and let it cool before giving small sips.
• Peppermint: A cooling herb that can help settle indigestion and gas. Caution use in children who are prone to GERD (reflux), as it can worsen symptoms.

Always check with a naturopathic doctor before introducing herbs, especially for infants or children with allergies or sensitivities.

Rebuilding with Gut-Healing Foods

Once the acute symptoms have passed, it’s time to gently reintroduce nourishing, gut-supportive foods:

• Bone broth: Rich in collagen and minerals, helps repair the gut lining. Always opt for organic, grass-fed options when available.
• Steamed vegetables: Carrots, zucchini, and peeled sweet potatoes are soft and gentle.
• Plain probiotic-rich yogurt or kefir: Helps restore healthy gut bacteria. Choose unsweetened and organic when possible.
• Mashed avocado: A great source of healthy fat and very easy on the stomach.

Foods to Avoid During Tummy Trouble

Certain foods can worsen symptoms or prolong recovery:

• Dairy (other than fermented)
• Fried or greasy foods
• Processed snacks
• Sugary drinks or desserts
• Spicy foods
• Raw vegetables or acidic fruits (like citrus, grapes, kiwi, or pineapple)

These can irritate an already inflamed digestive system.

The Emotional-Gut Connection

Don’t overlook the role of emotions in a child’s digestive health. Stress, anxiety, and fatigue can all manifest in the gut. Gentle belly rubs, cozy naps, or calming activities like reading or drawing can help relax both body and mind.

When to Seek Medical Attention

While dietary care can work wonders, always seek medical advice if your child has:

• Persistent vomiting or diarrhea
• Signs of dehydration (dry lips, low urine output, lethargy, extreme irritability)
• High fever
• Severe abdominal pain
• Blood in vomit or stool

Final Thoughts

Tending to an upset stomach naturally means slowing down, simplifying, and listening to the body. A gentle, nourishing approach can help your child feel better, faster, and support their long-term digestive resilience.

Sometimes a stomach ache goes beyond diet, and your naturopathic doctor can help guide you through additional recommendations and specialized testing. As always, work with a licensed naturopathic doctor or pediatrician to tailor these suggestions to your child’s unique needs.

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