Ideal Foods for Treating Stomachache

With the hustle of everyday life, it’s increasingly hard to maintain a routine that supports healthy digestive functioning. It’s common not to have enough time for adequate eating habits, and often issues like constipation, diarrhea, or stomach pain arise. However, consuming certain foods can help rebalance gut flora, promote digestive health, and provide a sense of well‑being.

Nutritionist Dafne recommends soups or smoothies with green banana biomass, which help regulate the digestive tract and reduce discomfort, as well as chamomile tea with ginger and fennel, to reduce fermentation and gas.

“Green banana biomass and yacon potato are great options, as they contain prebiotic fibers that enhance the proliferation of beneficial gut bacteria and reduce stomach pains,” explains Dafne. Umami foods like raw carrot (rich in beta‑carotene—a precursor to vitamin A—fiber, and bioactive compounds) and tomato (which has fiber and antioxidants like lycopene) can also be attractive alternatives.

Avoid excessive consumption of foods that promote bad gut bacteria, such as sugars, refined foods (flours and cereals), saturated and hydrogenated fats. “These options ‘sweep away’ good bacteria in the gut, favoring symptoms like pain, discomfort, gas, constipation, or diarrhea,” advises the nutritionist.

And if you’re in pain, how can you ease it quickly? Dafne again recommends soups or smoothies with green banana biomass and chamomile tea with ginger and fennel.

And don’t forget: the fundamental advice is to drink plenty of water. “Two liters of water should be consumed in small amounts throughout the day,” concludes Dafne.

Discover foods that contribute to good bowel function:

Green banana biomass: Rich in resistant starch, a potent prebiotic important for intestinal and heart health.

Dark green leafy vegetables: Provide insoluble fiber, beneficial for proper intestinal function—options like spinach (umami!) and kale are excellent.

Seeds (chia, flaxseed, sesame, and pumpkin seeds with shell): High in insoluble fiber and healthy fats (omega‑3, omega‑9), key for intestinal and metabolic health.

Low‑glycemic index tubers (sweet potato, yam, etc.): Contain favorable carbohydrates for digestive health, avoid glycemic spikes, and increase satiety.

Raw carrot: Source of beta‑carotene, fiber, and bioactive antioxidant compounds that also support healthy digestion (and is umami).

Tomato: Rich in umami, contains fiber and antioxidants like lycopene, which may help prevent digestive discomfort.

Yacon potato: Contains prebiotic fibers that foster beneficial gut bacteria and thus reduce stomachache.

Water: Essential for body function, metabolic reactions, and intestinal health. Recommended intake is two liters per day.

Chicken: High in umami, a light protein with low fat content, helps normalize stool consistency.

Tip: don’t skip these in your diet

Dietary fiber: consuming fruits, vegetables, greens, and whole-grain products is the best way to ensure vitality and support gut health. It’s recommended to intake 20–35 g of fiber per day.

Liquids: drinking at least 1.5 liters of water per day is essential for good digestive flow. Remember, increasing fiber intake should always go hand in hand with increasing fluid intake.

Prebiotic foods: certain fibers (prebiotics) promote the growth of healthy gut microbiota and aid regular digestion. Inulin and oligofructose (FOS) stand out—they’re found naturally in garlic, onion, banana, tomato, artichoke, or even in processed products like yogurts or milks.

Probiotic foods: live microorganisms present in processed foods like yogurts and fermented milks that help regulate digestive transit and efficiently eliminate bodily waste.