5 Gentle Baby Meals I Make When My Baby’s Stomach Is Upset

When my baby’s stomach is upset, I slow everything down. I go into what I call gentle mode.

I remember how unsettled I felt the first times it happened. The stools looked different, his belly sounded noisy, he seemed uncomfortable, and suddenly every meal felt like a big decision. I kept wondering if I was helping or making things worse.

Over time, I’ve learned that less really is more. Simple foods, soft textures, and meals I already know his body can handle make the biggest difference.

These are the exact meals I make on those days. I’m sharing them here in case you’re standing in the kitchen right now, staring at the fridge, wondering what on earth to cook without upsetting your baby’s stomach even more.

1. Oats cooked with apple and cinnamon (very soft)

This is one of my most trusted gentle meals.

I start by cooking apple pieces in a small pot with water and let them simmer until they’re very soft. Only once the apple is fully cooked do I add the oats, plus more water, so everything cooks down slowly together.

I also add a small pinch of cinnamon. He tolerates it well, and it feels comforting and warming without being harsh on his digestion.

I avoid banana during these phases because it feels heavier for him and didn’t seem to help when his stomach was already unsettled. Gently cooked apple, on the other hand, felt much easier for his digestion.

The final texture is soft, warm, and almost creamy, never thick or heavy.

2. Soft rice with Veggies

Rice is one of my biggest safe foods when digestion is off. When my baby’s stomach is upset, I always use plain white rice, not whole grain and not brown rice.

I cook it with extra water until it’s very soft, almost porridge-like. Then I add vegetables that have been cooked separately until very soft and mashed well before mixing them in.

The vegetables I rotate between are:

• carrot
• sweet potato
• zucchini (this one I always mix with pumpkin, the combination works so well for us)

I never mix more than two vegetables at once. This meal became one of my “safe defaults.” It’s simple, familiar, and never overwhelming for his stomach.

3. Mashed potatoes with Pumpkin or Carrots

This is another meal I turn to when I want something filling but very gentle.

I boil potatoes together with carrots or pumpkin until everything is very soft. Then I mash them with a bit of the cooking water. I don’t add milk, butter, or seasoning.

The texture is smooth and comforting, and it usually goes down well even on sensitive days.

4. Buckwheat cooked soft and mixed with gentle vegetables

I prepare buckwheat the same way I prepare rice, cooked with plenty of water until it’s very soft.

I never serve buckwheat on its own. I always mix it with a gentle vegetable like carrot, zucchini, or sweet potato that has been cooked and mashed well.

This keeps the texture soft and easy to digest, and it feels much gentler on his stomach.

5. Very simple vegetable purées

I stick to:

• carrot purée
• zucchini purée
• sweet potato purée

One or two ingredients at most, cooked very soft, blended smooth, and served alone.

What I pause during upset-stomach phases

During these periods, I temporarily pause:

• banana
• raw fruits and vegetables
• whole grains
• heavy combinations
• large portions
• introducing new foods

Not because they’re “bad,” but simply to give his digestion time to calm down.

How I decide what to offer

I pay close attention to:

• texture
• how filling the meal is
• how he reacts afterward
• stool changes
• overall comfort

If he eats less, that’s okay. If he wants the same meal again, that’s okay too. These days are about comfort, not perfection.

A Little Note from Me

When your baby’s stomach is upset, it’s easy to doubt every decision you make. I’ve questioned myself so many times, wondering if I should change something or try something new.

What helped me most was trusting what I was seeing. Keeping things simple. Listening to his body instead of outside noise. Gentle meals, soft textures, and patience have carried us through every sensitive phase so far.

If today is a rice-and-vegetables kind of day in your house, that’s okay. You’re responding with care. And that matters more than anything 💛