Bananas, Oats and Other Gentle Foods for an Irritated Stomach

HealAlright Editorial Team · 8 November 2026 · 1 min read

When your stomach is sore, it helps to have a list of reliable, gentle foods. These ten are available almost everywhere in the world and are well tolerated by many people with ulcers or gastritis.

1. Bananas

Soft, easy to digest and a good source of energy.

2. Oats

Porridge or overnight oats provide soluble fibre and keep you full.

3. Rice

Plain rice and rice porridge are among the gentlest foods.

4. Potatoes, yams and sweet potatoes

Boiled, baked or mashed rather than fried.

5. Yoghurt and fermented milk

May support gut health and are usually well tolerated.

6. Eggs

Boiled, poached or softly scrambled.

7. Fish and chicken

Lean proteins that are easy to digest when grilled, steamed or stewed.

8. Cooked vegetables

Carrots, pumpkin, spinach, courgette and green beans, cooked until soft.

9. Papaya and melon

Soft, hydrating fruits that rarely cause heartburn.

10. Ginger (in moderation)

A little fresh ginger in tea or cooking may help with nausea for some people.

How to use this list

Build simple meals: a starch, a lean protein and a cooked vegetable
Eat regularly
Keep a food diary to find your own triggers

Key takeaway

Gentle foods make healing more comfortable, but they do not replace treatment. Pair them with proper testing and treatment for H. pylori or painkiller-related damage.

Medical disclaimer. This article is general health information, not medical advice, diagnosis or treatment. The HealAlright team are not doctors. Always talk to a qualified health professional about your symptoms and before starting, changing or stopping any medicine. If you vomit blood, pass black stools, feel faint or have sudden severe stomach pain, seek emergency care immediately.