The stomach flu, also known as viral gastroenteritis, is an infection that causes inflammation of the stomach and intestines. Symptoms typically include nausea, vomiting, diarrhea, stomach cramps, and sometimes fever. These symptoms can lead to dehydration, fatigue, and a loss of appetite. While rest and fluids are key to recovery, eating the right foods can help your body heal faster and reduce discomfort. In this article, we’ll discuss 10 foods that are gentle on the stomach, easy to digest, and can help you recover more quickly from the stomach flu.
Stomach Flu
The stomach flu is commonly caused by viruses such as norovirus or rotavirus. While it’s highly contagious and uncomfortable, it usually resolves on its own within a few days. During this time, your digestive system is highly sensitive, and eating the wrong foods can exacerbate symptoms like vomiting or diarrhea. Choosing the right foods can soothe your stomach and provide essential nutrients to support recovery.
When dealing with the stomach flu, the main dietary goals are to:
Stay hydrated to prevent dehydration.
Avoid foods that are hard to digest or can irritate the stomach.
Eat nutrient-rich foods that are easy on the digestive system.
With this in mind, here are 10 foods you can eat to help manage the stomach flu and speed up recovery.
10 Foods to Help You Get Well When You Have a Stomach Flu
1. Clear Broth
Clear broths, such as chicken or vegetable broth, are among the best foods to consume when dealing with the stomach flu. They are easy on the stomach, help prevent dehydration, and provide some essential electrolytes like sodium and potassium. Additionally, broths can help replenish lost fluids from vomiting or diarrhea without overwhelming your digestive system.
How to consume: Sip on warm broth slowly throughout the day. Avoid broths that are too salty or spicy, as they can irritate the stomach.
Why it helps: Broths provide hydration and electrolytes without being heavy on the stomach, making them an ideal first food when recovering from the stomach flu.
2. Bananas
Bananas are a great option when recovering from the stomach flu because they are easy to digest and rich in potassium, which helps replace lost electrolytes due to vomiting or diarrhea. Bananas are also low in fiber, making them gentle on the stomach while providing a quick source of energy.
How to consume: Eat ripe bananas in small portions. Mash them for easier digestion if needed.
Why it helps: Bananas help restore electrolyte balance and are a soothing food for an upset stomach.
3. Plain Toast
Plain, dry toast is a bland food that is easy to digest and unlikely to irritate your stomach. Since it contains minimal fat, fiber, or spice, toast can help absorb stomach acids and settle your digestive system. It’s also a mild carbohydrate source that provides energy without causing discomfort.
How to consume: Eat plain, unbuttered toast. Avoid adding any heavy toppings like butter or jam, as they can be too rich for a sensitive stomach.
Why it helps: Toast provides easy-to-digest carbohydrates, helping you maintain energy without irritating the stomach.
4. Rice
Rice, especially white rice, is another bland and easy-to-digest food that can help soothe an upset stomach. It is low in fiber, which makes it gentle on the digestive system, and can help bind stools, making it useful for controlling diarrhea. Rice is also a good source of carbohydrates, providing necessary energy during recovery.
How to consume: Cook rice plain, without adding oils, spices, or rich sauces. Eating small portions throughout the day can be more manageable.
Why it helps: Rice is gentle on the stomach and can help firm up loose stools while providing energy.
5. Applesauce
Applesauce is a good option when you’re dealing with the stomach flu because it’s easy to digest and contains pectin, a type of soluble fiber that helps bulk up stools and reduce diarrhea. Applesauce also contains vitamins and minerals like vitamin C, which support immune function.
How to consume: Choose unsweetened applesauce to avoid added sugars that can irritate the stomach. Eat in small portions to test how your body reacts.
Why it helps: Applesauce is soothing on the stomach and helps manage diarrhea while offering essential nutrients.
6. Plain Crackers
Like toast, plain crackers (such as saltines or soda crackers) are bland, starchy foods that are easy to digest and can help absorb excess stomach acid. They are also a mild source of carbohydrates, providing energy without causing nausea or stomach discomfort.
How to consume: Eat a few crackers at a time, chewing slowly. Avoid crackers with added flavors, salt, or oils, as these can irritate the stomach.
Why it helps: Crackers are easy to digest and can help settle an upset stomach while providing a gentle source of energy.
7. Ginger Tea
Ginger has long been used to treat nausea and vomiting, making it an excellent choice for those with the stomach flu. Ginger contains compounds called gingerols, which have anti-inflammatory properties and can help relax the muscles in your gastrointestinal tract. Ginger tea is a soothing and hydrating beverage that can help ease nausea and stomach cramps.
How to consume: Sip on warm ginger tea throughout the day. You can make fresh ginger tea by steeping grated ginger in hot water or use store-bought ginger tea bags.
Why it helps: Ginger helps relieve nausea and digestive discomfort, making it a natural remedy for the stomach flu.
8. Plain Boiled Potatoes
Boiled potatoes are another bland, starchy food that can help settle your stomach during recovery from the stomach flu. They are low in fat and fiber, making them easy to digest, while also providing essential nutrients like potassium. Boiled potatoes also offer a good source of energy without upsetting your stomach.
How to consume: Boil potatoes without adding butter, oils, or spices. Eat them plain or lightly salted.
Why it helps: Potatoes provide energy and electrolytes while being gentle on your digestive system.
9. Electrolyte Drinks
When you have the stomach flu, it’s crucial to stay hydrated, as vomiting and diarrhea can quickly lead to dehydration. Drinking water is essential, but electrolyte drinks can help replace the lost minerals such as sodium, potassium, and chloride. These minerals are necessary for maintaining fluid balance in the body and preventing further dehydration.
How to consume: Sip on electrolyte drinks like oral rehydration solutions (ORS) or sports drinks in small amounts throughout the day. Be cautious of drinks that are high in sugar, as they can worsen diarrhea.
Why it helps: Electrolyte drinks restore fluid balance and prevent dehydration, which is a major concern during the stomach flu.
10. Gelatin
Gelatin is a soothing and easy-to-digest food that can help settle your stomach. It is made from water and gelatin powder, which makes it a hydrating option as well. Gelatin is mild on the stomach and is often well-tolerated even when other foods aren’t. It can also provide a small source of calories to keep your energy up during recovery.
How to consume: Choose plain or lightly flavored gelatin without artificial sweeteners or dyes, as these additives can irritate your stomach.
Why it helps: Gelatin is easy to digest and helps keep you hydrated, making it an ideal option during the stomach flu.
Foods to Avoid During the Stomach Flu
While there are several foods that can help your recovery, there are also certain foods that can worsen symptoms or slow down your recovery from the stomach flu. Avoid the following foods until your digestive system has fully recovered:
Dairy products: Milk, cheese, and yogurt can be hard to digest and may worsen diarrhea.
Fried and fatty foods: These can irritate your stomach and make nausea or vomiting worse.
Caffeinated beverages: Coffee, tea, and soda can dehydrate you and irritate your stomach.
Spicy foods: Spices can increase stomach irritation and discomfort.
Alcohol: Alcohol can dehydrate you and further irritate your digestive tract.
Importance of Hydration
One of the most critical aspects of recovering from the stomach flu is staying hydrated. Vomiting and diarrhea can cause significant fluid loss, which leads to dehydration—a serious concern, especially for children and the elderly. In addition to drinking water, consuming electrolyte-rich fluids such as broths or electrolyte solutions is crucial.
Hydration not only helps replace lost fluids but also ensures that your body can properly digest the foods you eat and absorb nutrients effectively.
Gradually Reintroducing Foods
As your symptoms start to improve, it’s important to gradually reintroduce foods into your diet. Start with the bland, easy-to-digest foods mentioned in this article, then slowly incorporate more complex foods as your stomach begins to tolerate them. Keep portion sizes small at first and monitor how your body responds.
As you recover, it’s a good idea to stick to low-fat, low-fiber foods that are less likely to irritate your stomach. Avoid overeating and focus on foods that provide nutrients without overloading your digestive system.
See Also: 10 Drinks to Have When You Have a Stomach Pain
Conclusion
Recovering from the stomach flu requires a careful balance of hydration and gentle nutrition. The foods discussed in this article, such as clear broth, bananas, rice, and applesauce, are all easy to digest and can help soothe your stomach as you recover. By focusing on bland, simple foods and avoiding heavy, fatty, or spicy foods, you can alleviate symptoms and support your body’s healing process.
Staying hydrated is equally important, as fluids and electrolytes are critical to avoiding dehydration and promoting recovery. By following these guidelines and being mindful of your body’s needs, you’ll be back to feeling healthy in no time.