Your brain and immune system are intricately connected with your gut – which is why a wide range of illnesses and other sick day situations can cause gut-related discomfort. At these times, it’s important to stay hydrated, rest and focus on easy-to-digest foods when you’re ready to eat.
Sick days can be a whole-body experience, and your appetite, energy levels and digestion tend to ebb and flow together. In this article, we outline a gentle, step-by-step approach to support your gut health when you’re not feeling your best.
First, we look at why so many illnesses and issues can cause gut symptoms. Next, we describe how to stay hydrated.
We then offer recipes and tips for keeping your gut healthy on a sick day. Finally, we outline general strategies for a strong recovery and describe when to reach out for professional care.
Why illness can affect your gut
Amazingly, about 70–80% of your body’s immune cells are located in your gut. The bacteria and other microbes which also call your gut home help regulate your immune system’s responses, but it’s not a one-way street.
There’s a nuanced, complex interplay between your gut and your illness defense system. This is one reason why your gut plays such a pivotal role in your overall health.
The continuous, sophisticated gut-immune connection helps explain why so many health issues – from a tummy bug to conditions that seem entirely unrelated to your gut – can lead to changes in appetite and digestion, as well as a range of gut-based symptoms.
Luckily, taking time off and adopting some simple strategies can help you care for your gut as you recover. First tip on the list? Stay hydrated.
How to hydrate when you’re not feeling your best
Keeping hydrated is always a top priority. And if you’re experiencing vomiting or diarrhoea, it’s especially important to replace lost fluids, electrolytes (salts and minerals) and other nutrients.
Opt for gentle drinks
Even if you’re experiencing nausea, it’s a good idea to take small sips of clear liquids as often as you can. While water is the obvious choice, you might prefer an oral rehydration solution from the chemist.
If you’re looking for something with more flavour, try:
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herbal or fruit teas – ginger or peppermint teas, in particular, may help soothe nausea and an upset stomach
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pulp-free fruit juices, such as apple or cranberry juices, diluted with water
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decaffeinated teas or coffees
When you’re ready for a meal, broths and soups can be excellent options.
Try soups and broths
Broths and soups are warm and comforting, and they can also be key sources of hydration and nutrients, including salt, which your body has lost. Plus, the soft texture is gentle on your gut and can ease digestion.
You may only want to try a clear broth at first. If you’re in the mood for a little more bulk and flavour, and you’re ready to take on a recipe, here are some nutritious options:
Here, you’ll find five more comforting soup recipes.
Which foods are easier to digest on sick days?
It’s important to ease back into eating. When you’re ready for solid meals, focus on foods that provide nutrients without overwhelming your system.
It’s a good idea to start with small meals of bland foods, such as:
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toast
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crackers
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rice
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tinned fruit in juice
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plain yoghurt
There are no hard and fast rules. Smaller, more frequent meals are often easier to tolerate. Eat a little of what you fancy, rather than being prescriptive. The smell of food and cooking can sometimes make you feel worse. If that’s the case, choosing cold foods can help.
Other gentle, gut-friendly options for a sick day include:
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plain noodles
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boiled, baked or mashed potatoes
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skinless baked chicken
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eggs
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porridge
If you’re looking for more complex meals that are easy to digest, here are 10 nutritious options.
Which foods and drinks to reconsider
When you’re looking after your gut on a sick day, it’s just as important to think about what not to eat. Certain foods and drinks can be hard on your gut and make symptoms worse.
So, it’s a good idea to avoid:
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fatty and fried foods, which can slow digestion and may increase bloating and nausea
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sugary foods and drinks, especially if you have diarrhoea
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fizzy drinks
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caffeine and alcohol
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spicy and acidic foods and drinks
Certain people might also want to avoid high-fibre foods for the time being. Options like whole grains and raw fruits and vegetables (especially with their peels) can be difficult to digest on a sick day, especially if you’re dealing with diarrhoea.
Still, these foods are a crucial part of a healthy diet that cares for your gut. So, once you’re feeling better, reintroduce fibre gradually, with plenty of fluids, to give your gut a chance to adapt.
More care strategies to support your recovery
Here are some time-honoured tips that can help when you’re not feeling well:
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Rest: Getting enough sleep gives your body time to heal and build energy. The quality and quantity of your sleep can also influence the health of your gut and the microbes that call it home.
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Focus on hygiene: Frequently washing your hands with soap and water, for instance, can help prevent the spread of infection and protect your health.
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Be careful about over-the-counter medications: While some can help with diarrhoea and nausea, for example, other medications, like ibuprofen, can lead to an upset stomach.
A range of home care strategies can help with specific symptoms. If you’re experiencing cramping, warm heat, such as from a hot water bottle, can provide relief. And slow, gentle breathing exercises can help ease stress-related gut discomfort.
If you’re looking to relieve specific gut-related symptoms at home, these articles may help:
If you’d prefer more general advice about healing an unhappy gut, try this article from Laura Tilt, a registered dietitian.
When to seek help
Staying home and practicing self-care can resolve many common health issues. But if you have any of these symptoms, it’s important to receive medical attention:
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stomach pain or bloating that doesn’t go away or keeps returning
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diarrhoea or vomiting that lasts more than a few days
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trouble swallowing
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pain when you use the toilet
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blood in your stools
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a high fever
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any severe or ongoing pain
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severe dehydration – often marked by a rapid heartbeat, very dark urine, dizziness and dry mouth
Overall, if any symptoms are severe or persistent, it’s a good idea to seek advice from a medical professional.
Summary
On a sick day, the best ways to support your gut are to stay hydrated, eat gently and rest.
Regularly sipping on uncarbonated, uncaffeinated drinks, like herbal teas, can help restore fluids lost to vomiting or diarrhoea. Soups and broths can also bring these benefits while offering essential nutrients that replenish your energy.
When you’re ready for solid meals, it’s best to start with small portions of simple foods that don’t have strong tastes or odors. Other important strategies include getting as much down-time as you can, practicing good hygiene, and avoiding foods and drinks that are sugary, spicy, fatty, caffeinated or alcoholic.
This gentle approach to gut care can help you recover in comfort. But if any symptoms are severe, lasting or otherwise concerning, it’s a good idea to speak with a doctor.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
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