When food poisoning strikes, the thought of eating can be nauseating. Dealing with symptoms like vomiting and diarrhea makes even a simple sip of water seem challenging. However, as you start to recover, knowing What To Eat When You Have Food Poisoning becomes crucial for rehydration and regaining your strength. It’s equally important to understand what foods to avoid to ensure a smooth recovery.
According to Dr. Neeharika Kalakota, a board-certified gastroenterologist, the recovery process is highly individual. “The best approach really depends on how long your symptoms last, how severe they are, and how you’re feeling overall,” she explains. “Some stomach bugs, like norovirus, are typically short-lived, while food poisoning can sometimes lead to symptoms lasting several days.”
While everyone’s experience with food poisoning is unique, this guide provides a general timeline to help you navigate the hours, days, and weeks following the onset of symptoms.
Hours 0-6: Focus on Ice Chips
Vomiting and diarrhea, hallmark symptoms of food poisoning, lead to significant fluid loss, increasing the risk of dehydration. Once the vomiting subsides, Dr. Kalakota advises starting rehydration by slowly sucking on ice chips or a popsicle.
“In the initial hours, it’s best to avoid overwhelming your stomach with chewing or swallowing large amounts,” Dr. Kalakota notes. “If you are concerned about dehydration, especially if you are in a high-risk group, it’s wise to contact your doctor for personalized advice.”
Infants, young children, and older adults are particularly vulnerable to dehydration. Pre-existing conditions like kidney disease and untreated diabetes can also heighten this risk.
6+ Hours: Clear Liquids are Key
Once you can keep ice chips down, Dr. Kalakota recommends progressing to clear liquids. Opting for liquids with some calories can provide a bit of energy until you’re ready for solid foods. This stage is crucial to understand what to eat when you have food poisoning in terms of liquids.
“Good options include water, diluted apple juice, grape juice, or even clear broth,” suggests Dr. Kalakota. “Ensure your choices are non-carbonated and transparent. Avoid fizzy drinks or anything you can’t see through as these can upset your stomach further.”
Dr. Kalakota emphasizes that recovery timelines vary. “You might feel ready for liquids sooner than six hours, and that’s perfectly fine,” she adds. “This timeline is a general guideline. Feel free to move through these steps faster if you’re feeling better.”
Conversely, you might need to proceed more slowly, staying with ice chips longer. If symptoms don’t improve, consulting your doctor is recommended.
“If you can’t even tolerate water after six hours, it’s time to reach out to your primary care physician for guidance,” advises Dr. Kalakota. “If your condition worsens and you feel unable to manage your symptoms at home, seek emergency medical attention. Everyone has a different tolerance level, but it’s important to be aware of when to seek help.”
In an emergency room setting, dehydration can be rapidly treated with intravenous fluids.
“For severe viral gastroenteritis with excessive vomiting, I often administer an antacid to alleviate esophageal irritation,” Dr. Kalakota adds. “This can help relieve the reflux-like symptoms that often accompany intense vomiting.”
After 24 Hours: Introducing the BRAT Diet
Bland foods are the next step in your recovery. When considering what to eat when you have food poisoning after the first day, the BRAT diet is often recommended.
“You can start with the BRAT diet: bananas, rice, applesauce, and toast,” Dr. Kalakota recommends. “If these aren’t appealing, choose other bland options like crackers, plain grits, or plain oatmeal.”
Again, the timing for this phase depends on your individual recovery pace.
“Start slowly,” Dr. Kalakota advises. “Observe how your body reacts to these foods and liquids and adjust accordingly.”
Days to Weeks: Personalized Diet and Foods to Avoid
Food poisoning symptoms can resolve quickly within a couple of days or linger for several weeks. As you improve, gradually reintroduce foods into your diet, paying attention to how you feel after each addition. Knowing what to eat when you have food poisoning also means understanding what to avoid during this phase.
Dr. Kalakota suggests temporarily avoiding these items:
- Caffeine (unless abrupt cessation triggers withdrawal headaches)
- Fried foods
- Fatty foods
- Spicy foods
- Alcohol
“These can irritate your sensitive stomach,” Dr. Kalakota explains. “Fatty and spicy foods can also worsen vomiting and diarrhea if symptoms return.”
After About a Week: Returning to Your Normal Diet
Understanding what to eat when you have food poisoning is a personalized process, but this guide offers a framework for a gradual return to your regular eating habits.
“Most people feel significantly better and can resume their normal diet within about a week, but individual experiences differ,” says Dr. Kalakota.
You might be ready for the BRAT diet sooner or need to avoid irritants longer. Listen to your body, progress gradually, and use this timeline as a flexible guide.
Remember, if you feel overwhelmed by your food poisoning symptoms or unable to manage them at home, don’t hesitate to seek emergency medical care.
“At the very least, you’ll receive IV fluids to combat dehydration and gain reassurance,” concludes Dr. Kalakota.
