What to Eat When You Have the Stomach Flu

The stomach flu, or viral gastroenteritis, is an infection that affects your gastrointestinal tract, causing symptoms like nausea, vomiting, diarrhea, stomach cramps, and fever. During this time, your digestive system is sensitive, and it’s crucial to consume the right foods and fluids to aid recovery and prevent dehydration. Below is a comprehensive guide on what to eat when you have the stomach flu.

Start With Clear Fluids

When dealing with the stomach flu, hydration is the top priority. Vomiting and diarrhea can lead to significant fluid loss, making replenishment essential. Start by sipping on clear fluids and gradually reintroducing other liquids.

• Recommended fluids:
  • Water
  • Oral rehydration solutions (like Pedialyte)
  • Clear broths (chicken or vegetable broth)
  • Herbal teas (chamomile, peppermint)
  • Coconut water
  • Ice chips or popsicles

Avoid caffeinated, carbonated, or sugary drinks as they can worsen dehydration.

Follow the BRAT Diet

Once vomiting subsides, introduce easily digestible foods like the BRAT diet:

• Bananas: Rich in potassium, they help replenish electrolytes lost through diarrhea.
• Rice: Plain white rice is gentle on the stomach and helps bind loose stools.
• Applesauce: Provides natural sugars for energy and pectin to soothe the digestive tract.
• Toast: Dry toast or plain crackers are easy to digest and unlikely to irritate the stomach.

These foods are low in fiber, fat, and protein, making them ideal for sensitive stomachs.

Gradually Add Bland Foods

As your condition improves, expand your diet with other bland, low-fat foods that are easy on the stomach:

• Boiled potatoes
• Plain oatmeal or cream of rice
• Cooked carrots or squash
• Plain pasta or noodles
• Low-fat yogurt with probiotics (helps restore gut bacteria)

Stick to small portions to avoid overwhelming your stomach.

Foods Rich in Electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for maintaining fluid balance, especially after dehydration. Include foods like:

• Bananas
• Avocado
• Boiled or mashed sweet potatoes
• Low-sodium soups or broths

Probiotic-Rich Foods

Probiotics help restore healthy gut bacteria, which may be disrupted during the stomach flu. Once you’re able to tolerate solid foods, consider adding:

• Plain yogurt or kefir
• Fermented foods like sauerkraut or miso soup
• Probiotic supplements (consult a doctor before use)

What to Avoid

Certain foods and drinks can irritate the stomach and prolong recovery. Avoid these until you’ve fully recovered:

• Dairy products: Except for low-fat yogurt, dairy can be hard to digest during stomach flu.
• Greasy or fried foods: High-fat foods strain the digestive system.
• Spicy foods: These can irritate the stomach lining.
• Sugary or carbonated drinks: They can worsen diarrhea and bloating.
• Raw vegetables: Their high fiber content can be tough on your digestive system.

Table: Foods to Eat and Avoid During Stomach Flu

Category	Eat	Avoid
Fluids	Water, broths, herbal teas, coconut water	Sugary drinks, caffeine, alcohol
Carbohydrates	Toast, plain rice, crackers, oatmeal	High-fiber bread, raw vegetables
Proteins	Boiled chicken, eggs, tofu	Red meat, fried or fatty meats
Fats	Avocado, small amounts of olive oil	Fried foods, creamy sauces
Dairy	Low-fat yogurt	Milk, cheese, cream

Tips for Recovery

• Eat small, frequent meals: Large meals can strain your stomach.
• Avoid lying down immediately after eating: This prevents reflux or nausea.
• Reintroduce normal foods slowly: Gradually shift back to your usual diet as symptoms improve.
• Focus on hydration: Dehydration is the primary concern with stomach flu.

When to See a Doctor

Seek medical attention if you experience:

• Severe dehydration symptoms (dizziness, dry mouth, dark urine)
• High fever above 102°F (38.9°C)
• Blood in vomit or stool
• Symptoms lasting more than a few days

The stomach flu can disrupt your digestive system, but consuming the right foods can aid recovery and prevent complications. Focus on hydration, start with simple foods like the BRAT diet, and gradually reintroduce bland, nutrient-rich options. Avoid irritants like fatty, spicy, or sugary foods until you’ve fully recovered. By following these guidelines, you can recover more comfortably and restore your body’s strength.