Stomach sickness—whether brought on by food poisoning, viral gastroenteritis, food intolerance, or stress—can disrupt your daily life and leave you feeling weak, dehydrated, and uncomfortable. While medical treatment may be necessary in severe cases, mild to moderate stomach issues often respond well to the right dietary choices. Choosing the appropriate foods during this time isn’t just about easing discomfort; it’s about supporting recovery by nourishing your body without further irritating your digestive tract.
This comprehensive guide will walk you through the science-backed best foods for stomach sickness, what to avoid, and how to transition back to normal eating safely.
Understanding Stomach Sickness and Its Common Causes
Before diving into food remedies, it’s important to understand what stomach sickness actually means. Typically used as a layman’s term, stomach sickness (or upset stomach) encompasses a range of gastrointestinal symptoms such as nausea, bloating, cramping, diarrhea, vomiting, and indigestion.
Common Triggers of Gastrointestinal Distress
- Viruses: Norovirus and rotavirus are common culprits behind vomiting and diarrhea.
- Food poisoning: Bacteria like Salmonella, E. coli, or Listeria from spoiled or contaminated food can cause sudden illness.
- Food intolerances: Lactose intolerance or gluten sensitivity can lead to bloating, gas, and abdominal pain.
- Overeating or eating too quickly: This can trigger indigestion and acid reflux.
- Medications: Antibiotics, NSAIDs (like ibuprofen), and certain supplements may irritate the stomach lining.
- Stress and anxiety: The gut-brain connection means emotional stress can directly affect digestion.
Recognizing the cause can help tailor your food choices accordingly, but in most instances, especially those involving vomiting or diarrhea, the body benefits from a short period of gentle, easily digestible foods.
General Principles for Eating During Stomach Upset
When your stomach is under stress, your digestive system slows down, and certain foods can worsen symptoms. The key to recovery through diet is to follow a strategic approach.
Go Easy on the Digestive System
The primary goal is to avoid foods that are high in fat, fiber, sugar, or spice—these can be difficult to digest or stimulate bowel movements. Opt for bland, low-residue foods that move smoothly through your digestive tract.
Stay Hydrated
Dehydration is a major concern during bouts of vomiting or diarrhea. Fluids are more critical than solid food initially. Clear liquids like water, herbal teas, and oral rehydration solutions (ORS) help preserve electrolyte balance. Sip slowly to avoid triggering nausea.
When to Eat Solid Foods
If you’re unable to keep anything down, wait 6–8 hours after your last episode of vomiting before attempting solid foods. Start with small, frequent portions rather than large meals. Gradually increase food intake as symptoms subside.
Top Recommended Foods for Stomach Sickness
Certain foods have stood the test of time and clinical observation when it comes to helping your stomach recover. These can be grouped into a general protocol known to many as the BRAT diet, but nutrition science has expanded this list to include several more effective and balanced options.
1. BRAT Diet: The Classic Approach
Originally designed for children with diarrhea, the BRAT diet consists of:
- Bananas
- Rice (white)
- Applesauce
- Toast (white)
These foods are bland, low in fiber, and easy to digest.
The Role of Each BRAT Food
| Food | Benefits | Notes |
|---|---|---|
| Bananas | Rich in potassium, which helps replace electrolytes lost through vomiting or diarrhea. High in pectin, a soluble fiber that can improve stool consistency. | Choose ripe bananas; avoid overly green ones as they’re harder to digest. |
| White Rice | Bland and binding, white rice absorbs excess fluid in the gut and helps firm up stools. Easily digestible compared to whole grains. | Plain cooked is best—skip butter, oil, or spices. |
| Applesauce | Contains pectin and is gentle on the stomach. Provides natural sugars for energy without irritating the gut. | Go for unsweetened varieties; avoid canned applesauce with added sugar. |
| White Toast | A simple carbohydrate source that is easy to digest. Better tolerated than bread with seeds or nuts. | Avoid butter or jam initially, as fats and sugars may aggravate symptoms. |
While the BRAT diet can provide short-term relief, experts now caution that it’s not nutritionally complete and should not be used for more than 24–48 hours. Overuse can lead to nutrient deficiencies, particularly in protein and healthy fats.
2. Ginger: Nature’s Anti-Nausea Remedy
Ginger is perhaps one of the most well-researched natural remedies for nausea and vomiting. Multiple clinical studies suggest that compounds in ginger—gingerols and shogaols—help soothe the gastrointestinal tract by reducing inflammation and relaxing intestinal muscles.
Ways to Consume Ginger During Stomach Upset
- Ginger tea: Steep fresh ginger slices in hot water for 10 minutes. Add a small amount of honey (if no vomiting) for taste and antimicrobial properties.
- Ginger candies or chews: Useful for motion sickness or pregnancy nausea. Choose sugar-free or low-sugar options.
- Ginger ale (real): Not all ginger ales are created equal. Look for brands that list ginger root extract in the ingredients and avoid high-fructose corn syrup.
Important: Avoid raw ginger in excess, as it may irritate the stomach lining in some individuals.
3. Clear Broths and Bone Broth
Warm, clear soups such as chicken or vegetable broth can soothe an upset stomach while providing essential fluids and electrolytes. They contain sodium, which helps retain hydration, and amino acids that support gut healing.
Bone broth, in particular, has gained popularity for its high concentration of collagen, gelatin, and minerals like calcium and magnesium. These components may help repair the gut lining, especially after episodes of diarrhea.
Tip: Strain your broth to remove fat and solids. Eat it in small sips throughout the day.
4. Oatmeal (Plain and Cooked)
Although not part of the BRAT diet, plain oatmeal is a gentle, soluble-fiber-rich food that can help absorb excess fluid in the intestines and reduce diarrhea.
Oatmeal forms a gel-like consistency when cooked, which helps coat the stomach lining and reduce irritation. It also provides sustained energy without spiking blood sugar rapidly.
How to Prepare Oatmeal Safely:
– Use water instead of milk to avoid lactose.
– Cook until very soft.
– Avoid added sugar, dried fruit, nuts, or butter initially.
– After recovery, you can add a small spoon of mashed banana or a pinch of cinnamon.
5. Boiled Potatoes
Plain, boiled potatoes (without oil, butter, or seasoning) are a great source of easily digestible carbohydrates. They’re gentle on the gut and help restore energy.
Why boiled potatoes work:
– High in potassium (helps fight electrolyte imbalance).
– Low in fat and fiber.
– Provide slow-releasing carbs to fuel recovery.
Avoid fried or mashed potatoes made with milk and butter, as dairy and fat can worsen symptoms.
6. Saltine Crackers and Plain Crackers
These bland, dry carbohydrates are often recommended as a first solid food. They help absorb stomach acid and settle nausea. Eating a few crackers before getting out of bed in the morning is a common remedy for both pregnancy and illness-related nausea.
7. Herbal Teas
Certain non-caffeinated herbal teas can significantly ease stomach discomfort.
Best Herbal Teas for Nausea and Bloating
| Tea Type | Benefits | Preparation Tips |
|---|---|---|
| Peppermint Tea | Contains menthol, which relaxes the digestive tract muscles. Especially helpful for bloating and cramping. | Do not use if you have acid reflux or GERD, as it may worsen symptoms. |
| Chamomile Tea | Natural anti-inflammatory and mild sedative. Reduces intestinal spasms and helps with sleep. | Add a bit of honey if tolerated (avoid if vomiting). |
| Fennel Tea | Helps relieve gas and bloating. Commonly used for infant colic and adult digestive upset. | Steep crushed fennel seeds in hot water for 5–10 minutes. |
Drink these teas warm, not hot, and in small quantities to avoid overwhelming your stomach.
8. Probiotic-Rich Foods (During Recovery)
While probiotics may not be advisable during active vomiting, they become beneficial during the recovery phase. They help restore the gut’s natural microbiome, which may be disrupted by infections or antibiotics.
Best Probiotic Foods to Reintroduce Gradually
- Plain, unsweetened yogurt (look for “live active cultures”)
- Kefir (a fermented milk drink, easier to digest than yogurt)
- Sauerkraut juice (not the full vegetable, just the liquid)
Important: Introduce these only after diarrhea has subsided and you’re tolerating solids well. Fermented foods may worsen gas or bloating if introduced too early.
Foods to Avoid When You Have Stomach Sickness
Just as important as knowing what to eat is understanding what to avoid. Trigger foods can prolong or exacerbate symptoms.
1. High-Fat Foods
Fried foods, greasy meats, creamy sauces, and fried snacks take longer to digest and may increase nausea or cause diarrhea. Fats slow gastric emptying—making you feel full and queasy.
Avoid:
– Fried chicken or fish
– Pizza
– Creamy soups
– Buttered toast or pastries
2. Dairy Products (Except Probiotics in Recovery)
During acute stomach illness, especially with diarrhea, lactose intolerance can become temporarily worse. Your gut may lack the enzymes needed to break down lactose, leading to gas, bloating, and cramps.
Hold off on:
– Milk
– Ice cream
– Cheese
– Cream-based desserts
Once symptoms resolve, reintroduce dairy slowly.
3. Spicy and Acidic Foods
Hot peppers, chili, citrus fruits, tomatoes, and vinegar can irritate the stomach lining, especially if nausea or inflammation is present.
Don’t eat:
– Spicy curries
– Tomato sauce
– Citrus juices (like orange or lemon)
– Vinegar-heavy dressings
4. Caffeinated and Carbonated Beverages
Caffeine (found in coffee, soda, and some teas) is a stimulant that can speed up bowel movements and increase dehydration. Carbonated drinks may cause bloating and gas.
Steer clear of:
– Cola, energy drinks
– Coffee (regular or decaf)
– Sparkling water (initially)
– Chocolate (contains caffeine and fat)
5. Sugary Foods and Artificial Sweeteners
High sugar intake can pull water into the intestines, worsening diarrhea. Artificial sweeteners like sorbitol and mannitol (common in sugar-free gum and candy) are known to have laxative effects.
Avoid:
– Candy, pastries, sugary cereals
– Fruit juices with added sugar
– Sugar-free gum or mints during active illness
How to Reintroduce Foods Gradually
Jumping back into your regular diet too quickly can trigger a relapse. A phased approach ensures your digestive system readjusts smoothly.
Phase 1: Clear Liquids (Days 1–2)
If you’ve been vomiting, start with small sips of clear fluids every 15 minutes.
- Water
- Clear broths
- Diluted apple juice (1:1 with water)
- Herbal teas
- Electrolyte drinks (e.g., Pedialyte, Hydralyte)
Phase 2: Bland Foods (Days 2–3)
Once you can keep liquids down, slowly introduce soft, bland solids.
- Plain toast or saltine crackers
- Bananas
- White rice
- Applesauce
- Boiled potatoes
- Oatmeal (plain)
Eat small portions every 2–3 hours. Do not force eating if nausea returns.
Phase 3: Soft, Low-Fiber Foods (Day 3 onward)
Begin adding more variety, still focusing on easy-to-digest items.
- Scrambled eggs (fully cooked, without butter)
- Baked chicken (skinless, without seasoning)
- Cooked carrots or zucchini
- Plain pasta
- Low-fat cottage cheese (if tolerated)
Phase 4: Return to Normal Diet
Gradually reintroduce fiber, healthy fats, and normal meals over several days. Monitor how your body responds.
- Whole grains (brown rice, whole wheat bread)
- Raw fruits and vegetables (start with peeled, low-acid options)
- Nuts and seeds (in small amounts)
- Lean meats and fish
If symptoms return, go back to an earlier phase.
Special Considerations: When to Seek Medical Help
While most stomach upsets resolve within 1–3 days, some signs indicate the need for medical attention.
Seek immediate help if you experience:
– Vomiting that lasts more than 24 hours
– Blood in vomit or stool
– High fever (over 101°F/38.3°C)
– Severe abdominal pain or swelling
– Signs of dehydration (dry mouth, dark urine, dizziness, low urination)
– Inability to keep liquids down for more than 12 hours
Infants, elderly individuals, and those with chronic conditions like diabetes or autoimmune diseases should consult a healthcare provider sooner.
Myths About Stomach Sickness and Diet
Not all common beliefs about stomach illness are accurate. It’s important to separate myth from fact.
Myth: Starving helps your stomach “cleanse”
False. While your stomach needs a break from rich foods, prolonged fasting weakens your immune system and delays healing. Your body needs energy and nutrients to fight off infections.
Myth: The BRAT diet is enough for full recovery
Incomplete. The BRAT diet lacks protein, essential fats, and key vitamins. Use it as a short-term remedy—don’t rely on it beyond 48 hours.
Myth: Ginger is always safe
While generally well-tolerated, excessive ginger intake (>4 grams per day) may cause heartburn or interact with blood-thinning medications. Pregnant women should consult a doctor before consuming large quantities.
Conclusion: Empower Your Recovery Through Smart Eating
Stomach sickness is uncomfortable, but with the right dietary approach, it doesn’t have to derail your health. The best foods for stomach sickness are those that are bland, easy to digest, and capable of restoring lost nutrients and fluids. From bananas and rice to ginger and broths, these gentle options provide relief without adding stress to your digestive system.
Remember: hydration comes first, solid foods come second. Listen to your body, proceed slowly, and avoid common irritants like fat, spice, and sugar. Most importantly, treat your stomach with care—what you eat during sickness can determine how quickly you bounce back.
By following these evidence-based guidelines, you can transform your recovery from a trial of discomfort into a journey of healing—one gentle bite at a time.
What foods are easiest on an upset stomach?
When dealing with stomach sickness, the best foods to eat are bland, low-fiber, and easy to digest. The BRAT diet—bananas, rice, applesauce, and toast—is a trusted approach because these foods are gentle on the digestive tract and help bind stool, which is especially beneficial during episodes of diarrhea. Bananas provide potassium, which can help replenish electrolytes lost due to vomiting or diarrhea, while plain white rice and dry toast offer easily digestible carbohydrates without irritating the gut.
In addition to the BRAT diet, clear broths, boiled potatoes, and plain crackers are also gentle on the stomach. These foods are low in fat, sugar, and spices, reducing the chance of further irritation. Introduce them slowly and in small portions to see how your body responds. Hydration is equally important, so pair these foods with small sips of clear fluids like water or herbal teas to support recovery.
Can I eat dairy when I have stomach sickness?
In most cases, it’s best to avoid dairy products when experiencing stomach sickness, especially if you’re dealing with diarrhea or nausea. Illness can temporarily reduce your body’s ability to produce lactase, the enzyme needed to digest lactose, leading to lactose intolerance symptoms such as bloating, gas, and cramping. Milk, cheese, and ice cream may worsen these symptoms and make recovery more uncomfortable.
However, once your stomach begins to settle, small amounts of low-lactose or probiotic-rich dairy like yogurt with live cultures may be beneficial. The probiotics in yogurt can help restore healthy gut bacteria, which is important after an episode of vomiting or diarrhea. Still, it’s essential to reintroduce dairy gradually and only after other symptoms have improved. Listen to your body and discontinue if discomfort returns.
Are there any liquids I should avoid when sick?
Yes, certain liquids can aggravate stomach sickness and should be avoided until you begin to feel better. Carbonated beverages, citrus juices like orange and grapefruit juice, and caffeinated drinks such as coffee, tea, and energy drinks can irritate the stomach lining and worsen nausea or acid reflux. Alcohol is also highly irritating and can lead to further dehydration, making it particularly unsuitable during illness.
Instead, opt for clear, soothing liquids such as water, oral rehydration solutions, weak herbal teas (like ginger or chamomile), and clear broths. These help maintain hydration without overstimulating the digestive system. Sipping slowly throughout the day is more effective than drinking large amounts at once, which can trigger nausea. Proper hydration supports the body’s ability to flush out toxins and recover efficiently.
Is ginger good for stomach sickness?
Yes, ginger is widely recognized for its ability to soothe an upset stomach and reduce nausea. It contains natural compounds like gingerol and shogaol, which have anti-inflammatory and digestive properties. These compounds help relax the gastrointestinal tract and may reduce muscle contractions that lead to vomiting. Ginger can be particularly effective for nausea caused by motion sickness, pregnancy, or gastrointestinal infections.
You can consume ginger in various forms, such as fresh slices steeped in hot water, ginger tea, ginger candies, or supplements. Start with small amounts, like a few sips of ginger tea, to see how your stomach tolerates it. While ginger is generally safe, excessive intake may cause heartburn or stomach discomfort in some individuals. Always consult a healthcare provider if you’re unsure, especially if you’re pregnant or on medications.
When should I start eating solid foods after vomiting?
It’s best to wait a few hours after your last episode of vomiting before trying to eat solid foods. Begin by staying hydrated with small sips of clear fluids like water, broth, or electrolyte solutions. If you can keep liquids down for several hours without nausea or vomiting, you can gradually introduce bland, easy-to-digest foods such as plain crackers, toast, or bananas.
Start with very small portions and chew thoroughly to minimize digestive stress. Eating too soon or consuming heavy, fatty, or spicy foods can trigger more vomiting and delay recovery. The key is to reintroduce food slowly and observe your body’s response. If symptoms return, pause solids and go back to hydrating with clear liquids until you feel more stable.
Are there any foods that can help prevent stomach sickness?
While no food can completely prevent stomach sickness, certain dietary choices can support digestive health and reduce the risk of gastrointestinal issues. Foods rich in probiotics—such as yogurt, kefir, sauerkraut, and kombucha—help maintain a balanced gut microbiome, which plays a crucial role in immune function and digestion. Including soluble fiber from oats, apples, and carrots may also support regular digestion and protect the gut lining.
Hydration and food safety are equally important. Drinking plenty of water and consuming freshly prepared, well-cooked foods reduces the risk of foodborne illnesses—a common cause of stomach sickness. Avoiding undercooked meats, unpasteurized dairy, and unwashed produce can minimize exposure to harmful bacteria. A balanced diet and good hygiene practices are key preventive measures.
Why is the BRAT diet recommended for stomach upset?
The BRAT diet—Bananas, Rice, Applesauce, and Toast—is recommended for stomach upset because it includes foods that are low in fiber, fat, and protein, making them gentle on the digestive system. These foods are binding, meaning they help firm up stools, which is particularly useful during bouts of diarrhea. Additionally, they are bland and unlikely to trigger nausea or acid reflux, making them ideal for someone recovering from vomiting or stomach flu.
Bananas contribute potassium, which helps replace lost electrolytes, while white rice and toast provide easily digestible carbohydrates for energy without irritating the gut. Applesauce contains pectin, a type of soluble fiber that can soothe the intestinal lining. Though the BRAT diet is effective short-term, it lacks complete nutrition, so it’s important to resume a balanced diet as symptoms improve.