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In calmness lies strength

Navigating everyday life with ease with the right foods
Cinnamon tubers, lemons, turmeric powder, honey, cinnamon sticks

Listening to your gut feeling can be the right approach not only in many life situations, but also with regards to nutrition. Stress, irritation or anxiety can profoundly impact our core, leading to numerous ailments like stomach pain, nausea, gastritis, or heartburn, often stemming from psychological origins.

Discover how you can support this vital internal organ and which foods promote a calm stomach, right here on the HikingBlog.

Cinnamon tubers, lemons, turmeric powder, honey, cinnamon sticks

Relaxed stomach – relaxed mind

While it may seem straightforward, having a relaxed gut feeling actually contributes to a serene and harmonious state of mind. Worries, fears, stress or anxiety in everyday life can have much more far-reaching consequences than you might think. We almost always locate our emotions in the stomach area and negative things literally hit us in the stomach. It is precisely here, in the center of our body, that the digestive process begins after chewing and swallowing. This process is crucially influenced by our gut bacteria and certain neurotransmitters, as well as hormones. When our stomach and gut flora are in balance, we are much less prone to mood swings and can better handle stress. Our core is truly powerful! Our gut feeling is not a figment of imagination but a scientifically proven mechanism that has existed for millennia and is meant to guide us humans and it's therefore okay to listen to it!

Two hands forming a heart above the belly, flower in the navel

9 foods for a good stomach feeling

We now understand the significance of a positive gut feeling for our overall well-being and health. Meditation and breathing exercises can swiftly alleviate stress and remove us from chaotic situations. However, our dietary choices are especially crucial in calming our digestive system. In the following, we'll present some foods containing ingredients that promote a sense of well-being and alleviate any stomach-related nervousness.


At the forefront of stomach-friendly and health-promoting foods is chamomile. Whether consumed as a tea or in the form of high-dose extracts or drops from the pharmacy, chamomile and its essential oils exert an anti-inflammatory effect on the body. It calms the stomach, relieves cramps, and can stimulate digestion. Additionally, it alleviates symptoms of heartburn, irritable stomach, or gastritis.

Four camomile blossoms in a cup of camomile tea

Cinnamon and ginger

Both ginger and cinnamon have wonderfully calming effects on our stomach and digestive tract. Just half a teaspoon of high-quality cinnamon powder, for example in breakfast or a smoothie, helps regulate our blood sugar levels, acts as an antispasmodic, has antibacterial properties, and supports digestion. Ginger is also anti-inflammatory, aids with bloating, and stimulates digestion. Ginger is particularly helpful for travel sickness, for instance in the form of chewing gum or candies.

Cinnamon tubers, lemons, turmeric powder, honey, cinnamon sticks


The banana is among the most popular fruits globally and a versatile staple in the kitchen. As adaptable as it is in various recipes, it also offers wonderful benefits for our stomachs. Its high potassium content ensures a gradual rise in blood sugar levels, providing long-lasting satiety. Bananas are also recommended for heartburn or diarrhea, as they help balance the acidic pH value of our gastric juice. Ripe bananas are rich in magnesium as well.

Yellow bananas

Rice, potatoes and chickpeas

These foods are invaluable for our health, providing our bodies with plenty of healthy carbohydrates. Potatoes bolster our digestion and alleviate acidity in the stomach. They are also renowned as one of the most satiating foods and contain no fat in their natural state. Rice similarly benefits our digestive tract and offers relief from diarrhea. Opting for chickpeas also supports digestion, stimulates intestinal activity, and regulates blood sugar levels. Additionally, foods like millet, oatmeal, buckwheat, barley, lentils, corn, or polenta strengthen the digestive tract and promote a sense of well-being in the stomach.

Rice, potatoes, pasta

Carrots & fennel

Both carrots and fennel are excellent choices for promoting a healthy stomach and can be incorporated into various dishes in the kitchen, whether consumed raw or cooked. Carrots, with their high pectin content, are effective in binding water and are thus recommended for alleviating diarrhea. Fresh carrot juice, for instance, can aid in relieving heartburn by neutralizing stomach acid. Fennel is renowned as a versatile remedy, providing a rich source of vitamins (such as A, C, E), iron, magnesium, folic acid, potassium, and calcium. It can also help alleviate acidity in the stomach, reduce bloating, ease heartburn, and alleviate stomach cramps. Whether these vegetables are enjoyed raw in a salad or cooked as a side dish depends entirely on individual preference and personal digestive tolerance.

  • Our feel-good tip: Fennel tea (or in combination with aniseed and caraway) is a true remedy for our core and is beneficial for the stomach at any time of day.
Carrots, fennel, tomatoes, artichokes, broccoli

5 tips for an even better inner feeling

Healing clay

If the discomfort persists despite consuming stomach-friendly foods and resting, it's recommended to undergo a course of healing clay. For three to four weeks, blend half a teaspoon of healing clay with some psyllium husk in a glass of lukewarm water about 30 minutes before breakfast, and sip slowly.

Hiker stands on a rock in the middle of the mountains and stretches her arms towards the sky

Apple cider vinegar

For people with insufficient stomach acid, incorporating a small amount of apple cider vinegar can enhance the digestive process. Simply mix 1 tablespoon of organic, naturally cloudy apple cider vinegar into a glass of lukewarm water approximately 15 to 20 minutes before each meal and consume.

Two apples, a jar of apple cider vinegar, a bottle of apple cider vinegar, a green and white chequered tea towel on a wooden board

Diversity on the plate

The more colorful, the better. Aim to diversify your food choices. Seek inspiration from various cookbooks or by swapping ideas with friends & colleagues.

Avocado, tomatoes, eggs, mushrooms, spring onion, spinach, rocket and a green chilli on a chopping board with a knife

Fermented foods

Natural yogurt, fermented organic sauerkraut or kombucha are also real feel-good boosters for our core.

Fermented foods in jars and bowls

Time & mindfulness

In today's fast-paced world, meals often become an afterthought. Take a moment to slow down and schedule specific times for mindful eating. Fully savor your food, eat slowly, and chew thoroughly.

Hiker in the Dolomites, jumps and stretches her arms out to the side, sunshine

Recipe tip: A bowl of happiness for our center

Creating a diverse array of bowls has been a popular trend for many years, offering the flexibility to accommodate various preferences, allergies, and individual dietary requirements. Additionally, it's quick and simple to prepare, convenient for everyday meals, and perfect for taking to the office for lunch. These bowls typically feature satiating carbohydrates, vegetables, salad, herbs, fruits, protein-rich foods like chicken or fish, eggs, sheep or goat cheese, and are often topped off with a sauce or a simple vinegar and oil dressing. Nuts or seeds can also be added as a topping to enhance the nutritional value of the meal.

Colorful millet bowl with organic chicken

Ingredients: 80g millet, 100g organic chicken breast fillet, 80g rocket, 2 carrots, 1 fennel, 1 teaspoon organic soup stock

Dressing: 50g coconut or sheep's milk yogurt, 1 tbsp organic apple cider vinegar, 1 tbsp tahini (sesame butter), 1 tbsp lemon juice, a pinch of salt and pepper, some dill, parsley and mint

Preparation: Cook the millet with a teaspoon of soup stock as per the instructions. Wash and slice the meat, then cook it in a pan until done. Rinse the rocket, peel and thinly slice the carrots, and clean the fennel before cutting it into small strips. Combine all the ingredients for the dressing. Now, assemble all the prepared ingredients in a bowl and drizzle with the dressing. Sprinkle with sesame seeds and enjoy!

Bowl with fresh vegetables and chicken
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