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What to Eat When You Have a Stomach Bug

Dealing with a stomach virus can leave you feeling drained, weak, and unsure of what to eat. The wrong foods can worsen symptoms, while the right ones can help you recover faster.

Here’s a simple guide to what to eat (and what to avoid) to help your stomach heal and regain strength.

Foods to Eat After a Stomach Virus

1. Start with Bland, Easy-to-Digest Foods

Your stomach is sensitive after a virus, so starting with gentle, low-fiber foods is best. The BRAT diet (Bananas, Rice, Applesauce, and Toast) is a tried-and-true method to ease digestion.

These foods help absorb excess stomach acid and give your digestive system a break.

Other easy-to-digest foods: Plain crackers, oatmeal, boiled potatoes, and white rice.

2. Hydration is Essential

One of the biggest risks of a stomach virus is dehydration. Vomiting and diarrhea strip your body of fluids and essential minerals, so replacing them is key.

Best drinks for hydration:

  • Water (small sips at a time)
  • Coconut water – A natural electrolyte booster without added sugar
  • Pedialyte – Replenishes lost fluids better than sports drinks
  • Herbal teas (like ginger or chamomile) – Soothes nausea and bloating
  • Bone broth – Hydrates while providing protein and minerals

Avoid: Caffeinated drinks, alcohol, soda, and sugary juices—they can irritate your stomach and make dehydration worse.

3. Add Probiotic-Rich Foods to Restore Gut Health

A stomach virus wipes out good bacteria in your gut, which can lead to bloating, indigestion, and weak immunity. Once you’re feeling better, add probiotics to help rebalance your gut.

Best probiotic foods for recovery:

  • Plain yogurt – A great source of good bacteria (opt for unsweetened)
  • Kefir – A drinkable probiotic yogurt with even more benefits
  • Sauerkraut & kimchi – Fermented foods packed with gut-friendly bacteria
  • Miso & kombucha – These fermented options also aid digestion

4. Slowly Reintroduce Protein for Strength

Once your stomach settles, adding lean protein helps rebuild energy. However, greasy, spicy, or heavily seasoned foods can still be harsh on your stomach.

Best protein sources:

  • Boiled or baked chicken (skip the skin and heavy spices)
  • Soft scrambled eggs – Easy to digest and full of nutrients
  • Bone broth – Provides hydration and protein without upsetting the stomach
  • Tofu or well-cooked legumes (if tolerated)

Avoid: Fried foods, red meat, and highly processed meats like sausage or bacon.

5. Smoothies for Gentle Nutrition

If solid foods still seem too heavy, a smoothie can be a great way to get nutrients without overwhelming your stomach.

Stomach-friendly smoothie ideas:

  • Blended banana, almond milk, and a spoonful of peanut butter
  • Dairy-free yogurt with blueberries and a drizzle of honey
  • Coconut water with blended mango and a bit of ginger for nausea relief

What to Avoid When Recovering from a Stomach Virus

Caffeine & Alcohol – Dehydrate your body and irritate your stomach
Greasy & Fried Foods – Hard to digest and can cause nausea
Dairy (at first) – Some people temporarily become lactose intolerant after a stomach bug
Spicy & Acidic Foods – Can trigger nausea and stomach pain
High-Fiber Foods (at first) – Raw veggies, nuts, and whole grains can be too rough on your gut

Final Tips for a Faster Recovery

  • Eat small, frequent meals instead of big portions
  • Sip on fluids all day to avoid dehydration
  • Rest! Your body needs time to heal
  • Reintroduce foods slowly—don’t jump back into your normal diet too quickly

By following these tips, you’ll give your stomach the time it needs to recover while making sure your body gets the nutrients it needs to feel better. Stay hydrated, listen to your body, and take it one step at a time.