A stomach bug is caused by ‘bad’ microbes in your gut. These may be bacteria, parasites or viruses, like the norovirus, and they’re often highly transmissible.
The main symptoms of this issue – sometimes called gastroenteritis or stomach flu – are nausea, vomiting and diarrhoea, and you may also have a mild fever.
In this article, we explain which foods are best to eat when you have a stomach bug. We also offer a simple eating plan and describe the foods and drinks you might want to avoid.
Although they’re unpleasant, stomach bugs usually clear up on their own. Hopefully, this guide will help you navigate the worst of it.
What can you eat when you have a stomach bug?
Although you may not feel like eating, it’s important to have some food once you’re able to.
Eating will help you regain your energy levels, and experts believe that it can help your gut lining heal.
But before you have solid foods, you may prefer to start with nutritious drinks, such as milk.
In general, doctors suggest sticking to bland foods once you’re ready for solids. Bland foods are less likely to make you feel nauseous, and some examples include:
-
soup
-
rice
-
pasta
-
bread
-
broth
-
porridge
-
potatoes
-
lean meat
It’s also important to get enough rest, to help support your body as it fights off the infection.
How to minimise feeling sick when eating
Tips to avoid nausea when you’re eating include:
-
Have smaller portions, and go slowly.
-
Eat salty foods to help you replace the salt you’ve lost through diarrhoea and vomiting.
-
Opt for cold foods with little or no aroma, as the smell of cooking may cause nausea.
-
Don’t drink too much during the meal – wait 30 minutes before or after eating.
-
Don’t lie down for the first couple of hours after eating.
Next, we'll look at a simple diet plan to get you back on your feet.
The BRAT diet: A stomach bug eating plan
Some experts, especially in the United States, recommend the BRAT diet, which stands for bananas, rice, apples and toast.
Here’s a rough guide to the BRAT diet:
-
First 6 hours after vomiting has stopped: Give your stomach a rest, and just sip water.
-
Day 1: Continue sipping water, and gradually have apple juice, milk, weak tea or broth. If you start feeling sick again, go back to plain water.
-
Day 2: Start trying bland foods, like bananas, rice, apples and toast.
-
Day 3: Slowly return to your normal diet, but start with soft, bland foods.
Of course, the BRAT diet isn’t a healthy way to eat in the long run. So, once you’re feeling better, make sure you return to a diverse, healthy diet.
Your recovery might take a few days, or even a couple of weeks, so don’t rush it.
Why fluids matter when you have a stomach bug
Although it’s certainly important to eat the right foods, it’s even more important to keep hydrated when you have a stomach bug.
When you’re vomiting and have diarrhoea, you lose a lot of fluids, so make sure you replace them. Similarly, you lose electrolytes, like sodium, potassium and chloride, which also need to be restored.
So, from day 1 onwards, alongside water, try sipping:
-
diluted fruit juice or cordial
-
herbal teas, such as ginger, chamomile and peppermint teas
-
broths
Many fruits and vegetables also contain high levels of water and some electrolytes. You might try:
-
watermelon
-
cantaloupe
-
cucumber
-
strawberries
-
peaches
The important thing is to eat only what you can tolerate. You’ll find that your appetite will come back naturally once you’ve recovered.
Foods to avoid when you have a stomach bug
Now that we’ve described some foods and drinks that can help you navigate your stomach bug, let’s look at some foods and drinks that are best to avoid:
-
Fatty, greasy or fried foods: These may irritate your gut as it’s healing.
-
Raw vegetables: These can be harder to digest.
-
Spicy foods: These can also irritate your gut as it recovers.
-
Citrus fruits: The acid in fruits such as pineapples, oranges, lemons, grapefruits and tomatoes can upset your gut.
-
Alcohol: This can irritate the gut’s lining, interfere with healing and make your symptoms worse.
-
Caffeine: This has a stimulatory effect on the gut, which might also worsen your symptoms.
When to seek help
A stomach bug usually clears up on its own, so there’s no need to visit a doctor.
Also, these infections are often highly transmissible, so if you do need to speak to a doctor, it’s best to call them or dial 111.
You should reach out for help if you experience any of these signs and symptoms:
-
ongoing dizziness or producing only small amounts of urine – these are signs of dehydration
-
blood in your stool
-
constant vomiting without being able to drink any water
-
a fever that’s above 38 degrees Celsius (100.4 degrees Fahrenheit)
You should also contact a healthcare professional if:
-
Your symptoms continue for more than a few days.
-
You recently returned from a country with poor sanitation.
-
You also have a serious underlying health condition.
FAQs
In this section, we’ll answer some frequently asked questions about eating and drinking when you have gastroenteritis.
When can I start eating regular food after a stomach bug?
Start with plain water for the first few hours after your symptoms have stopped. Dependng on how you’re feeling, gradually introduce bland foods over the next couple of days.
Return to your normal diet slowly. This might take 7–14 days, though everyone’s responses are different.
What kills a stomach virus?
No drugs can kill the types of virus that cause gastroenteritis, but your body usually deals with the virus in a few days.
While your immune system gets to work, try to rest, stay hydrated and eat only bland foods.
What’s the quickest way to heal a stomach bug?
Unfortunately, there’s no simple hack. Just focus on supporting your body as it heals. The best way to do this is by staying hydrated, eating bland foods and getting enough rest.
What foods should I avoid when I have a stomach bug?
It’s a good idea to focus on bland, soft foods and avoid anything spicy, greasy or fatty. Also, steer clear of alcohol, difficult-to-digest foods, like raw vegetables, and acidic foods, like citrus fruits.
Summary
Stomach bugs are common but unpleasant. Thankfully, they generally get better on their own.
It’s best to start with small sips of water, then move on to bland foods, like potatoes or bread. Maintaining fluid and electrolyte levels is also important.
Some experts recommend the BRAT diet, which involves eating bananas, rice, apples and toast. Overall, it’s a good idea to stick to bland foods at first.
It’s best to avoid spicy, fatty, and fried foods. Similarly, you should skip raw vegetables, citrus fruits, and caffeinated and alcoholic drinks until the symptoms have passed.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
Sources
BRAT diet. (n.d.). Link.
Diet modifications for nausea and vomiting. (n.d.). Link.
Foods to eat when you have gastroenteritis. (2019). Link.
Gastroenteritis. (2024). Link.
Treatment of viral gastroenteritis (“stomach flu”). (2018). Link.
