Experiencing a stomach bug or food poisoning can be incredibly unpleasant. The thought of eating is probably the furthest thing from your mind when nausea, vomiting, and diarrhea hit. However, knowing what food to eat with a stomach bug is crucial for recovery, rehydration, and regaining your strength. This guide will provide you with a detailed timeline and personalized advice on what to eat and avoid as you recover.
“The specific guidance actually gets fairly personalized, based on how long symptoms last, how severe they got and how you feel along the way,” says Dr. Neeharika Kalakota, a gastroenterologist at Houston Methodist. “Certain stomach bugs, like norovirus and rotavirus, are typically pretty short-lived. Other causes can result in symptoms that last for several days.”
Remember, recovery isn’t a one-size-fits-all process.
Hours 0-6: Ice Chips are Your Best Friend
Dehydration is a major concern with stomach bugs and food poisoning due to fluid loss through vomiting and diarrhea. In the initial hours, focus solely on rehydration. Dr. Kalakota suggests starting with ice chips or a popsicle.
“In these first few hours, it’s best to avoid chewing or swallowing,” explains Dr. Kalakota. “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.”
Alt: Close-up of a person’s mouth holding ice chips, illustrating rehydration during a stomach bug.
Infants, young children, and older adults are particularly vulnerable to dehydration. Conditions like kidney disease and untreated type 2 diabetes also increase the risk. If you belong to any of these categories, seek medical advice promptly.
6+ Hours: Clear Liquids and Careful Assessment
Once you can tolerate ice chips, gradually introduce clear liquids. These liquids should ideally contain some calories to provide a bit of energy while being gentle on your stomach.
“You can have water, or this could be apple juice, grape juice — some people even like to sip on broth,” says Dr. Kalakota. “Just be sure whatever you choose is flat and clear. Avoid drinks that are carbonated or you can’t see through.”
Listen to your body. If you feel ready to move on sooner than six hours, that’s fine. Conversely, if you need more time with ice chips, don’t hesitate to slow down.
If you cannot keep water down after six hours, contact your doctor. Worsening symptoms that you can’t manage at home warrant a trip to the ER, where you can receive IV fluids.
“If you can’t even keep water down after six hours, it’s time to start thinking about messaging your primary care doctor to see if there’s anything they recommend you do,” says Dr. Kalakota. “If things keep getting worse, and you feel like you can’t manage your symptoms at home, head to the ER. Everyone has a different threshold for this, but it’s something to keep in mind if you get worried.”
In the ER, dehydration can be quickly tackled and managed via IV fluids.
“With a case of viral gastroenteritis where someone is vomiting a lot, I’ll also usually start them on an antacid to help deal with the resulting esophageal irritation,” adds Dr. Kalakota. “This can help provide some relief for the almost reflux-like symptoms that come with excessive vomiting.”
After 24 Hours: The BRAT Diet and Beyond
After about a day, you might consider introducing bland foods. The BRAT diet is a common starting point.
“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.”
Alt: Selection of BRAT diet foods, including bananas, white rice, applesauce, and toast, representing bland food choices for stomach bug recovery.
The timeline is personalized. Introduce foods slowly and monitor how you feel.
The Next Few Days to Weeks: Foods to Avoid
Symptoms can last for days or even weeks. As you recover, gradually reintroduce foods, paying close attention to your body’s response. However, some foods are best avoided altogether for a while. Dr. Kalakota recommends avoiding:
- Caffeine (unless it causes 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 can further irritate your digestive system and exacerbate your symptoms.
After a Week or So: Back to Normal (Hopefully!)
Knowing what food to eat with a stomach bug and what to avoid is highly individualized. This guide provides a framework, but listening to your body is key.
“Most people typically feel better and are back to their usual diet after about a week, but everyone is different,” says Dr. Kalakota.
You might be ready for the BRAT diet quickly, but need longer to tolerate fatty or spicy foods. Alternatively, you might struggle to keep liquids down initially but recover quickly once you start feeling better.
Use this guide as a reference, proceed cautiously, and trust your body’s signals. If you can’t manage your symptoms at home, seek medical attention. IV fluids and peace of mind are valuable resources during a stomach bug.
