Food poisoning can be a miserable experience. When nausea, vomiting, and diarrhea strike, eating is probably the last thing on your mind. But as you start to recover, knowing What To Eat When Food Poisoned becomes crucial for rehydration and regaining your strength. This guide provides a detailed timeline and food recommendations to help you navigate 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.”
Keep in mind that recovery timelines vary, but this information offers a helpful framework for the hours, days, and weeks following the onset of food poisoning symptoms.
Hours 0-6: Ice Chips and Hydration
The initial hours after food poisoning are focused on combating dehydration caused by vomiting and diarrhea. Dr. Kalakota recommends starting with small sips of water, ice chips, or sugar-free popsicles to rehydrate slowly.
“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 elderly individuals are more susceptible to dehydration. Pre-existing conditions like kidney disease or untreated diabetes can also elevate dehydration risk.
Alt: Woman carefully rehydrating with small sips of water after experiencing food poisoning symptoms.
6+ Hours: Clear Liquids and Monitoring
Once you can tolerate ice chips without vomiting, progress to clear liquids. These can include water, diluted apple juice, grape juice, or broth. Opt for non-carbonated and transparent options.
“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.”
Individual recovery rates differ, so adjust the timeline based on your comfort level. If you feel ready, you can move forward more quickly. However, if symptoms persist or worsen, revert to 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 severe cases, intravenous (IV) fluids in the emergency room can quickly restore hydration.
“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 Bland Foods
Around 24 hours after the initial symptoms, you can introduce bland foods. The BRAT diet, consisting of bananas, rice, applesauce, and toast, is a common starting point. Other options include crackers, plain grits, and plain oatmeal.
“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.”
Remember to introduce foods gradually and observe your body’s response.
Alt: A variety of BRAT diet foods displayed, including bananas, white rice, unsweetened applesauce, and plain toast.
The Following Days to Weeks: Personalized Diet and Foods to Avoid
Recovery from food poisoning varies. Symptoms might subside within a few days or persist for several weeks. As you recover, gradually reintroduce foods while carefully monitoring your body’s reaction.
For a while, consider avoiding the following:
- Caffeine (unless withdrawal headaches occur)
- 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 irritate your digestive system, prolonging your recovery.
After a Week or So: Returning to Your Normal Diet
Most people can resume their regular diet approximately one week after the initial symptoms. However, individual experiences may differ.
“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 and progress at your own pace.
Understanding what to eat when food poisoned is essential for a smooth recovery. This guide offers a general timeline, but always prioritize your body’s signals. If you experience persistent or worsening symptoms, seek medical attention. The ER can provide IV fluids and help relieve your discomfort.
