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Best Foods to Eat When You Have a Stomach Bug

Let’s face it, dealing with a stomach bug is no fun. The nausea, vomiting, and diarrhea can leave you feeling drained and miserable. But did you know that what you eat can play a significant role in how quickly you recover? Yep, your diet is crucial during this time. Let’s dive into the best foods to eat when you’re battling a stomach bug and how they can help you get back on your feet.

Understanding Stomach Bugs

A stomach bug, or viral gastroenteritis, is an infection that causes inflammation of the stomach and intestines. It’s often caused by viruses like norovirus or rotavirus, but bacteria and parasites can also be culprits. Contaminated food, water, and close contact with an infected person are common transmission methods.

Symptoms to Watch For

The symptoms of a stomach bug can vary but typically include nausea, vomiting, diarrhea, stomach cramps, and sometimes fever. These symptoms usually appear suddenly and can last from a day to more than a week. Knowing these symptoms helps you recognize when it’s time to adjust your diet and take care of yourself.

Why Diet Matters

When your stomach is under attack, the right foods can soothe your digestive system, provide necessary nutrients, and help you stay hydrated. On the flip side, the wrong foods can exacerbate symptoms, making you feel worse. Therefore, choosing your foods wisely is essential.

Foods to Avoid

First, let’s get the no-no foods out of the way. When you have a stomach bug, steer clear of dairy products, fatty foods, spicy foods, and anything high in sugar. These can irritate your stomach and worsen symptoms.

Hydration is Key | Importance of Staying Hydrated

Hydration is paramount when you’re dealing with a stomach bug. Vomiting and diarrhea can quickly lead to dehydration, which can make you feel even worse. So, sipping on fluids is a must.

Best Fluids to Consume

Water is your best friend, but you can also drink clear broths, oral rehydration solutions, and certain herbal teas. Avoid caffeine and alcohol, as they can dehydrate you further.

Benefits of Clear Broths

Clear broths, like chicken or vegetable broth, are easy on the stomach and help replenish lost fluids and electrolytes. They provide some nourishment without overwhelming your digestive system.

Homemade vs. Store-Bought Options

Homemade broths are ideal because they usually contain fewer preservatives and less sodium than store-bought versions. If you opt for store-bought, choose low-sodium options.

Soothing Properties of Herbal Teas

Herbal teas can be incredibly soothing when you have a stomach bug. They help keep you hydrated and can also provide relief from nausea and stomach cramps.

Ginger tea, peppermint tea, and chamomile tea are excellent choices. Ginger tea is particularly good for nausea, while peppermint tea can help with cramps, and chamomile tea offers a calming effect.

The BRAT Diet

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. These foods are bland, easy to digest, and can help firm up your stools and reduce diarrhea.

How Bananas, Rice, Applesauce, and Toast Help

Each component of the BRAT diet has specific benefits. Bananas provide potassium, rice is easy on the stomach, applesauce offers pectin, and toast is a simple, low-fiber carb that won’t irritate your digestive tract.

Nutritional Benefits of Bananas

Bananas are rich in potassium, which can be depleted during bouts of vomiting and diarrhea. They also contain vitamins and minerals that help your body recover.

How They Aid Digestion

Bananas are gentle on the stomach and can help replenish lost nutrients. They also contain fiber that helps normalize bowel movements.

Why Plain Rice is Beneficial

Plain white rice is bland and easy to digest, making it a staple of the BRAT diet. It’s a good source of energy without irritating your stomach.

Preparation Tips

Cook rice without adding any fats, spices, or seasonings. Plain boiled rice is best. If you need a bit of flavor, a small amount of salt is okay.

The Advantages of Applesauce

Applesauce is easy to digest and provides pectin, a type of fiber that helps firm up stools. It’s also a good source of vitamins.

Homemade vs. Store-Bought

Homemade applesauce is ideal because you can control the sugar content. If you go for store-bought, choose unsweetened varieties to avoid excess sugar.

Importance of Plain Toast

Plain toast is a simple carbohydrate that is easy to digest and provides quick energy. It can also help absorb stomach acids and reduce nausea.

Tips for Consumption

Stick to plain white or whole-grain bread. Avoid adding butter, jam, or other toppings that could irritate your stomach.


Ginger’s Anti-Nausea Properties

Ginger is well-known for its anti-nausea properties. It can help reduce nausea and vomiting, making it a valuable addition to your diet when you have a stomach bug.

Ways to Consume Ginger

You can drink ginger tea, chew on ginger candies, or add fresh ginger to hot water. Ginger supplements are also available, but consult your doctor before taking them.

Plain Crackers

How Plain Crackers Can Settle Your Stomach

Plain crackers, like saltines, are bland and easy to digest. They can help absorb stomach acids and reduce nausea, similar to toast.

Best Types of Crackers

Opt for plain, unsalted crackers. Avoid those with added flavors or spices that could irritate your stomach.


Role of Probiotics in Gut Health

Probiotics are beneficial bacteria that can help restore the natural balance of your gut flora, which might be disrupted during a stomach bug.

Best Probiotic Foods and Supplements

Yogurt (with live cultures), kefir, and probiotic supplements can help. Choose dairy-free options if you are sensitive to lactose during your illness.


Recovering from a stomach bug is all about giving your digestive system a break and keeping your body hydrated and nourished. By choosing the right foods, like those in the BRAT diet, clear broths, herbal teas, and incorporating ginger and probiotics, you can help your body heal faster. Remember, it’s also crucial to avoid foods that can make symptoms worse. With these dietary tips, you’ll be on your way to feeling better in no time.