Vomiting is an unpleasant experience that can leave you feeling weak, dehydrated, and unsure about what to consume next. Whether caused by a stomach bug, food poisoning, or another ailment, it’s crucial to ease back into eating and drinking with gentle, soothing choices. This article outlines 15 recommended foods and drinks to consume after vomiting, helping you to rehydrate, restore nutrients, and settle your stomach.
15 Best Foods & Drinks to Eat After Throwing Up
1. Water
Why It Helps:
The first priority after vomiting is rehydration. Vomiting causes significant fluid loss, leading to dehydration, which can exacerbate symptoms like dizziness and weakness.
How to Consume:
Start by sipping small amounts of water. Avoid drinking large quantities at once, as this can trigger further nausea. Ice chips or cold sips can be particularly soothing.
2. Electrolyte Solutions
Why It Helps:
Electrolyte solutions like Pedialyte or sports drinks help replenish lost electrolytes, such as sodium and potassium, which are essential for maintaining fluid balance and muscle function.
How to Consume:
Sip small amounts slowly throughout the day. Opt for clear, non-carbonated options without high sugar content to avoid upsetting your stomach.
3. Herbal Teas
Why It Helps:
Herbal teas, particularly ginger and peppermint, have natural anti-nausea properties. Ginger has been shown to reduce nausea and vomiting, while peppermint can relax gastrointestinal muscles.
How to Consume:
Brew a weak tea and sip it slowly. Allow it to cool to room temperature to further reduce the risk of stomach irritation.
4. Clear Broths
Why It Helps:
Clear broths, such as chicken or vegetable broth, provide hydration and essential nutrients without overwhelming the stomach. They are also easy to digest and help keep you warm and comforted.
How to Consume:
Sip small amounts throughout the day. Ensure the broth is not too salty and avoid adding any spices or fats that could irritate your stomach.
5. Apple Sauce
Why It Helps:
Applesauce is a part of the BRAT diet (bananas, rice, applesauce, toast) often recommended for those recovering from gastrointestinal distress. It is easy to digest, provides a small amount of fiber, and is gentle on the stomach.
How to Consume:
Start with small spoonfuls and gradually increase the amount as your tolerance improves. Ensure it is plain applesauce without added sugars or spices.
6. Plain Rice
Why It Helps:
Plain white rice is bland, low in fiber, and easy to digest, making it a good choice for reintroducing solid foods. It helps absorb stomach acids and provides a source of energy.
How to Consume:
Eat small amounts of plain, boiled white rice without any seasoning, butter, or oil. Gradually increase the portion size as your stomach settles.
7. Bananas
Why It Helps:
Bananas are rich in potassium, an essential electrolyte lost during vomiting. They are also easy to digest and can help restore normal bowel function.
How to Consume:
Eat small pieces of ripe banana. Mash it if necessary to make it easier to consume and digest.
8. Toast
Why It Helps:
Plain, dry toast is bland and can help absorb stomach acids, providing a source of carbohydrates for energy. It is a staple of the BRAT diet for easing back into eating.
How to Consume:
Start with small pieces of plain, dry toast. Avoid butter, jams, or any toppings that could irritate your stomach.
9. Crackers
Why It Helps:
Saltine crackers or plain, unsalted crackers are another bland carbohydrate that can help settle your stomach and provide energy.
How to Consume:
Nibble on a few crackers at a time. Start with a small quantity and gradually increase as tolerated.
10. Plain Potatoes
Why It Helps:
Boiled or mashed plain potatoes are bland, starchy, and easy to digest. They provide a gentle source of energy and nutrients.
How to Consume:
Consume small amounts of plain, boiled, or mashed potatoes. Avoid adding butter, milk, or seasoning.
11. Plain Oatmeal
Why It Helps:
Plain oatmeal is gentle on the stomach and provides soluble fiber, which can help regulate digestion. It is also a good source of carbohydrates for energy.
How to Consume:
Prepare plain oatmeal with water. Avoid adding sugar, milk, or any toppings initially.
12. Gelatin Desserts
Why It Helps:
Gelatin desserts, like Jell-O, are easy to digest, provide hydration, and are gentle on the stomach. They also offer a slight sweetness that can be comforting without overwhelming your system.
How to Consume:
Consume small portions of plain, unflavored gelatin desserts. Avoid options with artificial colors or flavors initially.
13. Yogurt
Why It Helps:
Plain, unsweetened yogurt contains probiotics, which can help restore the balance of good bacteria in your gut. This can be beneficial after vomiting, especially if caused by an infection.
How to Consume:
Start with small amounts of plain yogurt. Avoid flavored or sweetened varieties, as well as those with added fruits or nuts.
14. Coconut Water
Why It Helps:
Coconut water is a natural source of electrolytes, particularly potassium, and provides hydration without overwhelming your stomach. It is a gentle alternative to sports drinks.
How to Consume:
Sip small amounts of coconut water throughout the day. Choose pure, unsweetened coconut water for the best results.
15. Ice Pops
Why It Helps:
Ice pops can provide hydration and a soothing, cooling effect. They can also help manage nausea by delivering fluids slowly and steadily.
How to Consume:
Choose ice pops made from natural fruit juices or electrolyte solutions. Avoid those with artificial colors and flavors.
Understanding the Recovery Process
Hydration is Key
The most immediate concern after vomiting is dehydration. Rehydration should begin as soon as possible with small, frequent sips of fluids. Water, electrolyte solutions, and herbal teas are ideal starting points. Electrolytes are crucial because vomiting depletes essential minerals that help maintain fluid balance and muscle function.
Gentle Foods to Reintroduce
Once rehydration is underway, the next step is to introduce gentle, bland foods. The BRAT diet (bananas, rice, applesauce, toast) is a commonly recommended regimen due to its simplicity and ease of digestion. These foods are low in fiber and fat, which helps prevent further irritation of the stomach lining.
Nutrient-Rich Options
As you begin to feel better, incorporating nutrient-rich but still gentle foods can help restore your strength. Foods like plain potatoes, oatmeal, and yogurt provide essential vitamins and minerals, along with some protein and carbohydrates to fuel recovery.
Gradual Progression
The key to successfully managing post-vomiting nutrition is a gradual progression. Starting with clear liquids and slowly moving to more solid foods allows the digestive system to recover without being overwhelmed. Monitoring your body’s responses to each food or drink is crucial—if any item causes discomfort or nausea, revert to simpler options until you feel ready to try again.
Foods and Drinks to Avoid
Dairy Products
Milk, cheese, and other dairy products can be difficult to digest and may exacerbate nausea. It’s best to avoid these until your stomach feels more stable.
Fatty Foods
Fried or greasy foods are challenging for a recovering digestive system and can trigger further discomfort or vomiting. Stick to low-fat options until fully recovered.
Spicy Foods
Spices can irritate the stomach lining and increase the risk of nausea. Avoid spicy foods and opt for bland, mild-flavored options.
High-Sugar Foods
Sugary foods and drinks can cause spikes in blood sugar and potentially upset your stomach further. Opt for naturally sweet options like plain applesauce or bananas.
Caffeine
Caffeinated beverages like coffee, tea, and energy drinks can dehydrate you and irritate your stomach. Avoid caffeine until you’re fully recovered.
See Also: Top 10 Drinks to Soothe Food Poisoning
Conclusion
Recovering from vomiting requires careful attention to hydration and nutrition. By starting with small sips of water and electrolyte solutions, and gradually introducing gentle, bland foods, you can help your body regain strength and stability. Always listen to your body and progress at a pace that feels comfortable for you. With patience and careful food choices, you’ll be back to feeling your best in no time.