Experiencing the discomfort of a stomach bug or food poisoning often makes eating the last thing you want to do. The thought of even a small sip of water might seem unappealing. However, once you feel ready to rehydrate and regain your energy, it’s crucial to know where to start. Understanding What Should I Eat With Food Poisoning is just as vital as knowing what to avoid to aid your recovery.
“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.”
While every food poisoning recovery journey is unique, this guide provides a timeline and suggestions to help you navigate the hours, days, and weeks following the onset of symptoms.
Hours 0-6: Focus on Ice Chips Only
Vomiting and diarrhea, the hallmark symptoms of food poisoning and stomach bugs, can lead to significant fluid loss and dehydration. Once the vomiting subsides, Dr. Kalakota recommends beginning the rehydration process by sucking on 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.”
Infants, young children, and older adults face a higher risk of dehydration. Pre-existing health conditions such as kidney disease and uncontrolled type 2 diabetes can also increase dehydration risk.
Alt text: Close-up of refreshing ice chips, perfect for soothing a sore throat and staying hydrated during food poisoning recovery.
6+ Hours: Gradually Introduce Clear Liquids
If you can tolerate ice chips without issue, Dr. Kalakota suggests progressing to small sips of clear liquids. Opting for liquids containing some calories can help provide a bit of energy until you can handle solid foods again. This is a crucial part of knowing what should I eat with food poisoning.
“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.”
Remember that everyone’s recovery timeline varies.
“You could feel up for this sooner than six hours,” adds Dr. Kalakota. “This is just a general progression and timeline to consider. You can always accelerate these steps if you feel better more quickly.”
Conversely, you may need to extend this phase, sticking with ice chips and popsicles for a longer period. If your symptoms don’t improve, consult your doctor.
“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 emergency room, dehydration can be rapidly addressed with 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: Consider the BRAT Diet
Once you’re feeling slightly better, bland foods are the next step. 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.”
Again, the specific timeline depends on your individual progress and how well your stomach recovers. Carefully consider what should I eat with food poisoning and listen to your body.
“Start slow,” says Dr. Kalakota. “See how these foods and liquids make you feel and go from there.”
Alt text: A visual representation of the BRAT diet featuring bananas, white rice, applesauce, and toast, recommended for easing back into eating after food poisoning.
The Following Days and Weeks: A Personalized Approach
Symptoms of stomach bugs and food poisoning may resolve quickly or persist for days or even weeks.
As you recover, you can gradually reintroduce more foods into your diet while carefully monitoring how you feel. The key to knowing what should I eat with food poisoning is mindful consumption.
Dr. Kalakota recommends temporarily avoiding the following:
- Caffeine (unless this leads to 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.”
After About a Week: Back to Your Normal Diet
The recovery process and knowing what should I eat with food poisoning are highly individualized, but the guidelines above can help you ease back into your regular eating habits without overwhelming your system.
“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 sooner, or you might need to avoid fatty, fried, and spicy foods for longer than a week. Conversely, you may have struggled to keep water down initially but experienced a rapid recovery once you started feeling better. Use the provided timeline as a guide, proceeding slowly and paying attention to your body’s signals.
Remember, if you feel unable to manage your symptoms at home, seek emergency medical care.
“If nothing else, you’ll receive IV fluids to help rehydrate you, and you’ll likely get some added peace of mind,” says Dr. Kalakota.
