When food poisoning hits, the thought of eating is probably the furthest thing from your mind. Nausea, vomiting, and diarrhea make even water seem unappealing. However, knowing What To Eat If You Have Food Poisoning and what to avoid is crucial for a speedy 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. This guide provides a general timeline and recommendations to help you navigate your recovery.
Hours 0-6: The Ice Chip Phase
Food poisoning symptoms like vomiting and diarrhea can quickly lead to dehydration. During the initial hours, focus on rehydration. Dr. Kalakota suggests 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 are particularly vulnerable to dehydration. Conditions like kidney disease and untreated type 2 diabetes also increase the risk.
6+ Hours: Clear Liquids and Progress Assessment
Once you can tolerate ice chips without vomiting, it’s time to gradually introduce clear liquids. Opt for options that provide some calories to help restore energy.
“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 recovery timelines vary. If you feel ready, you can move through these steps more quickly. Conversely, if symptoms persist or worsen, stick with ice chips and 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 treated 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: The BRAT Diet and Beyond
After the initial 24 hours, you can begin introducing bland foods. A common recommendation is the BRAT diet: bananas, rice, applesauce, and toast.
“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, listen to your body and progress at your own pace. Start with small portions and see how your stomach reacts.
The Following Days and Weeks: Foods to Avoid
Food poisoning recovery can take anywhere from a couple of days to several weeks. As you recover, gradually reintroduce foods into your diet, paying attention to how they affect you. Dr. Kalakota recommends avoiding the following:
- 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.”
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After a Week or So: Back to Normal?
While individual timelines vary, most people can return to their normal diet within a week. The guidelines above provide a helpful framework for easing back into regular eating habits.
“Most people typically feel better and are back to their usual diet after about a week, but everyone is different,” says Dr. Kalakota.
Listen to your body, progress gradually, and don’t hesitate to seek medical attention if your symptoms worsen or you feel unable to manage them at home. Seeking prompt medical attention can provide relief and ensure proper hydration.
“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.
