We all dread having a stomachache. No, I’m not talking about sore abs from working out too much. I’m talking about the misery and nausea that keeps you from being able to relax because no matter what position you are in, your stomach is turning, and you feel like you are going to vomit. It’s not pleasant to think about, but we’ve all been there.
And we’ve just made it through the season of tummy torture. It started right before Halloween when we had an excuse to purchase obscene amounts of candy. We’d sneak a piece here and there, until…oops! A few weeks later we began a period of feasting. On Thanksgiving, ironically, one of the staples of the meal is called ‘stuffing.’
We continue overindulging, as pumpkin spice has been joined on every menu by its winter cousin, peppermint. Gatherings are not just with family, but also friends, co-workers, and any other group we can cookie exchange or potluck with. The food festivities keep us in the “it’s only once a year” eating mode until the very last day when we celebrate, often with hors d’oeuvres and cocktails right up until the stroke of midnight.
My hope is that you have made it through unscathed, but unfortunately, we’ve likely not seen our last bout with stomachaches and nausea. So, while we are not in the midst of an episode, let’s make sure we know how to eat so the next time we can get through it as quickly as possible with minimal suffering.
Paradoxically, some of the things that you eat when you’re healthy to make and keep you strong, will further complicate your condition and make you weaker.
If you’re at the stage where you can’t keep anything solid down, you need to stay hydrated. In addition to water, drink liquids such as clear broth, sports drinks, and coconut water, which contain minerals such as potassium, calcium, and sodium. Your body needs these minerals.
If you are like me, I want solid food the moment I am no longer nauseated. Be careful though! Make good choices that are not going to set you back. My grandma would start making rice porridge as soon as anyone uttered a hint of stomach discomfort. It’s important to note here, that while brown rice and other whole grains are normally healthier, they are more difficult to digest as they are higher in fiber. So be sure to keep it to plain white rice to go easy on your stomach. Similarly, if you eat toast, opt for simple white bread, versus your normally healthy whole grain breads.
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If bland foods have you thinking you might want to risk your recovery, don’t despair. If you are craving more flavor, bananas are easy to digest and a great source of potassium. Another option is natural, unsweetened applesauce, which is full of nutrients and a good source of pectin, which is a form of fiber that dissolves in water. Though other forms of fiber should be avoided to minimize stomach irritation, pectin can help get you on the road back to your regular palate-pleasing variety of eats.
If you can tolerate the easily digestible foods and have not had other symptoms of nausea for 24 to 48 hours, you can slowly try other foods, but you should continue to stay away from fats and spices. The obvious no-go choices would be fried food or spicy cuisine. It’s best to avoid them until you are back to full health.
Though you may be anxious for flavor and rich foods, stay simple at first. There is a reason that hospital food is bland. A less obvious food to avoid, because of its high fat content, is dairy. As with whole grains and fiber, the focus isn’t about what is typically the healthier option. While many dairy items are good fat, ANY fat is harder for your body to digest.
Let your stomach recover from the nausea. The same goes for raw fruits and veggies. Hold off on them until you are in the clear. The fiber in these normally fabulous healthy options will put your stomach to work and you need to let it rest.
Earlier, I mentioned hydration and drinking clear liquids, and just like when you are healthy, soda is never an ideal choice. We are often offered soda when we are feeling nauseous, but if you have a stomachache, the carbonation will add gas into your stomach. Think about it—that’s not what you want when your stomach is already irritated. Additionally, the sugar can lead to or exacerbate diarrhea, and drinking a sugar-loaded liquid is the quickest way to get sugar into your bloodstream.
Now we know how to introduce food back into our lives after tummy troubles, but it’s better to avoid the predicament of nausea and stomachaches in the first place. Stay hydrated and eat a balanced diet with lots of fresh fruits and veggies to keep your digestive system healthy and your immune system strong. Keep active and do your best to minimize stress. Not just your tummy, but your entire body will thank you!
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.
