Dealing with a stomach bug or food poisoning can be incredibly unpleasant. Knowing What Food To Eat With A Stomach Bug is crucial for recovery. This guide will help you navigate what to eat and avoid as you recover from a stomach bug, ensuring a smoother and faster return to health.
Hours 0-6: Focus on Rehydration
When you’re hit with the initial symptoms of a stomach bug or food poisoning – vomiting and diarrhea – your body loses a significant amount of fluid, increasing the risk of dehydration. During the first few hours, the primary goal is to rehydrate.
“In these first few hours, it’s best to avoid chewing or swallowing,” explains Dr. Neeharika Kalakota, a gastroenterologist at Houston Methodist. “And if you are more prone to dehydration, you might consider messaging your doctor to let them know your situation so they can provide specific recommendations, if needed.”
The best approach is to start with small sips of water, ice chips, or a popsicle. Avoid consuming anything solid during this period to give your stomach a chance to rest. Remember that babies, toddlers, and older adults are more vulnerable to dehydration.
Alt: Close-up of clear ice chips in a glass, illustrating a safe way to hydrate during the initial phase of a stomach bug.
6+ Hours: Clear Liquids are Key
Once you can tolerate ice chips without any issues, you can gradually introduce clear liquids. These are easily digestible and help replenish lost fluids and electrolytes.
According to Dr. Kalakota, “You can have water, or this could be apple juice, grape juice — some people even like to sip on broth. Just be sure whatever you choose is flat and clear. Avoid drinks that are carbonated or you can’t see through.”
Good options include:
- Water
- Diluted apple or grape juice
- Clear broth (chicken or vegetable)
- Electrolyte solutions (like Pedialyte or Gatorade)
Avoid carbonated beverages, as they can cause bloating and discomfort. It’s crucial to listen to your body and proceed at your own pace. If you feel nauseous, slow down or go back to ice chips.
Alt: A bowl of clear chicken broth, representing a soothing and easily digestible liquid to consume when recovering from a stomach bug.
After 24 Hours: Introducing the BRAT Diet
After about 24 hours, if you’re keeping clear liquids down, you can start thinking about introducing some bland foods. The BRAT diet is often recommended:
“You can start with what’s called the BRAT diet, which stands for: bananas, rice, apples, toast,” says Dr. Kalakota. “And if you don’t like any of those, just be sure you’re choosing something bland — crackers, plain grits, plain oatmeal.”
The BRAT diet is gentle on the stomach and helps to solidify stools, which can be beneficial if you’re experiencing diarrhea. These foods are low in fiber and easy to digest, reducing the strain on your digestive system.
Consider these options:
- Bananas
- White rice
- Applesauce
- Plain toast
Remember to start slow and see how your body reacts. If you feel any discomfort or nausea, take a break and try again later.
Alt: An assortment of BRAT diet foods displayed together, including a banana, a bowl of white rice, applesauce in a jar, and a slice of plain toast, illustrating the recommended foods for stomach bug recovery.
The Next Few Days to Weeks: Foods to Avoid
Recovery from a stomach bug can vary, with symptoms sometimes lingering for several days or even weeks. As you start to feel better, you can gradually reintroduce foods into your diet. However, some foods are best avoided to prevent further irritation of your digestive system.
Dr. Kalakota recommends avoiding:
- Caffeine (unless you experience withdrawal headaches)
- Fried foods
- Fatty foods
- Spicy foods
- Alcohol
“These are all things that can further irritate an already irritated stomach,” says Dr. Kalakota. “And fatty and spicy foods can also make vomiting and diarrhea even more uncomfortable if either come back.” These foods are harder to digest and can exacerbate symptoms, hindering your recovery.
After a Week or So: Back to Normal?
Most people can typically return to their normal diet after about a week, but it’s essential to listen to your body and proceed gradually.
“Most people typically feel better and are back to their usual diet after about a week, but everyone is different,” says Dr. Kalakota.
If you’re still experiencing lingering symptoms, continue to avoid the foods listed above and stick to bland, easily digestible options. If symptoms persist or worsen, consult your doctor.
Key Takeaways
Knowing what food to eat with a stomach bug is essential for a smooth recovery. Start with rehydration, move to clear liquids, introduce the BRAT diet, and gradually reintroduce other foods while avoiding irritants. Always listen to your body and seek medical advice if needed. This approach will help you bounce back from a stomach bug quickly and effectively.
