Diet Recommendations for the Stomach Flu

Medically reviewed by Jay N. Yepuri, MD

Gastroenteritis, commonly known as the stomach flu, is a viral infection that affects the intestines, causing nausea, vomiting, diarrhea, and stomach cramps. The stomach flu—which isn't actually a flu like influenza and so can more accurately be called a stomach virus—usually lasts less than a week. Most people recover by simply resting and staying hydrated. What you eat might help you feel better in your recovery, too.

There is no special diet that will cure your stomach virus. However, eating or avoiding certain foods may be easier on your stomach and help relieve symptoms as you recover. Drinking plenty of fluids can also help prevent the dehydration that frequent vomiting or diarrhea may cause.

If you have a stomach virus and are wondering what to eat to feel better, keep the following in mind.

Foods To Eat if You Have the Stomach Flu

It can be challenging to eat or drink when dealing with a stomach virus, but replacing fluids and electrolytes (salts and minerals) you lose through vomit or diarrhea can help support your recovery.

If you're struggling to keep anything down, start by taking small sips of fluids to stay hydrated or combat mild dehydration. As your appetite returns, you can return to eating like you normally do—even if your diarrhea continues. Certain foods can help make the transition back to your normal diet even smoother.

Clear Fluids

When you have a stomach virus, the most important thing is ensuring you take in plenty of liquids to replenish the fluids you've lost. If you are vomiting and cannot keep anything down, sip on small amounts of clear liquids.

Clear liquids means anything you can see through, such as:

• Water

• Soup broth

• Coconut water

• Herbal tea

• Pulp-free fruit juices, such as apple and cranberry juice

• Light-colored sports drinks

Making sure you're getting enough fluids is key. Sometimes, frequent vomiting and diarrhea can lead to dehydration, making it harder for your body to function properly. Children, older adults, and people with weakened immune systems are especially vulnerable to dehydration from a stomach virus, which can be dangerous if left untreated.

Electrolyte-Rich Foods and Liquids

Electrolytes are minerals that help maintain your fluid balance, heart rate, blood pressure, and muscle and nerve function. With a stomach virus, you can lose essential electrolytes—including potassium, magnesium, sodium, and chloride—through vomit and diarrhea.

Drinking fluids and eating foods high in electrolytes can help replace what you've lost and prevent dehydration. You can replenish electrolytes by consuming any of the following:

• Oral rehydration solution: These are specially formulated beverages, such as Pedialyte or Hydralyte, that contain glucose and electrolytes. They might be especially beneficial for children as well as adults who are older, have a weakened immune system, have severe diarrhea, or have symptoms of dehydration.

• Fruits: Bananas, oranges, and melons are a few good sources of potassium. Avocados can provide magnesium.

• Vegetables: Potatoes, spinach, and sweet potatoes are examples of vegetables that are good sources of potassium. Dark-green, leafy vegetables can provide magnesium.

• Saltine crackers: Saltine crackers have sodium. Eating them can replenish your electrolytes.

Bland Carbohydrates

If the stomach flu is causing you diarrhea, eating bread products made from refined, white flour can be easy on your stomach. They are low in fiber and easily digested. This would include foods like:

• Pasta

• White rice

• Farina

• Cornflakes

• Cornbread

You can also eat pancakes and waffles that are made with white flour, but just make sure to not use too much syrup.

Lean Proteins

Once you've regained your appetite, you can also add lean proteins to your diet. Lean proteins provide essential nutrients to help maintain muscle strength, repair damaged tissues, and restore nutritional imbalances. It's best to prepare these foods without spices and bake or boil them to avoid upsetting your stomach. Examples of easily digestible sources of lean protein include:

• Skinless chicken

• Turkey

• Eggs

• Tofu 
  

Probiotic-Rich Foods and Drinks

Probiotics are live microorganisms that help restore the balance of beneficial bacteria in your gut. Vomiting and diarrhea can disrupt the diversity of the gut microbiome, decreasing the quantity and diversity of good bacteria in the gut, which may have impacts on your health in the long term. Some research findings suggest probiotics may improve stomach flu symptoms and shorten diarrhea duration.

Foods rich in probiotics include:

• Yogurt: Opt for plain, unsweetened yogurt with live and active cultures.

• Fermented foods: This includes sauerkraut, kimchi, pickles, and miso.

• Non-dairy kefir: This is a probiotic drink made from kefir grains and coconut milk. 
  

Foods to Avoid

You do not need to fast or follow a restricted diet when you have the stomach flu. As long as you have an appetite and can keep food down, you can eat as normal. However, you might find that certain foods and drinks might worsen symptoms like diarrhea. This may be because they are difficult to digest and irritate your digestive system.

If this is the case for you, there might be foods that you choose to avoid. Foods and beverages you might want to consider steering clear from when you have a stomach virus include: 

• Dairy products: Milk and milk products, including butter, cheese, and cream, contain lactose that can be difficult to digest even up to a month after the stomach flu.

• Fatty and fried foods: This includes pizza and fast food.

• Caffeinated beverages: This includes coffee, tea, and some soda.

• Simple sugars: Food and drinks with high amounts of simple sugars include sweetened drinks and some fruit juices.

• Spicy and acidic foods: Citrus foods, tomatoes, curries, vinegar, and hot peppers may cause discomfort.

• Alcohol: Drinks like beer, wine, and liquor can upset your stomach.

Meal Ideas for the Stomach Flu

You may not have much of an appetite when you first develop a stomach virus, especially if you are vomiting or have stomach pains and cramping. When vomiting subsides, eating meals that are gentle on your stomach and easy to digest can help provide nourishment while you recover. With each meal, include fluids like water or herbal teas to help keep you hydrated.

Here are some stomach flu-friendly meal ideas:

Breakfast

Starting your day with light and easily digestible breakfast options is best. This may include: 

• Banana and rice porridge: Cook a small portion of white rice and add a sliced banana for nutrition. The rice provides simple carbohydrates, and the banana offers potassium.

• Plain toast with applesauce: Enjoy a piece of plain toast with a dollop of unsweetened applesauce. The toast is a simple carbohydrate, while applesauce is easy on the stomach.

• Scrambled eggs: Scramble one or two eggs until they're soft and easy to digest. You can add some finely chopped and boiled spinach for added nutrients.
  

Lunch

For lunch, aim for meals that are easy on the stomach and provide nourishment and hydration for your body. This can include:

• Chicken soup: Enjoy a mild chicken soup with small, well-cooked chicken pieces and clear broth. Add white rice for extra sustenance.

• Mashed potatoes and boiled vegetables: For hydration, boil vegetables without seasoning or a dash of salt. Eat with a side of peeled and boiled mashed potatoes for a soothing and filling side dish.

• Bland pasta: Cook plain pasta until it's soft and easy to digest. A pinch of salt can add flavor and help replace sodium lost through vomiting and diarrhea.

Snacks

Opt for light and starchy snacks or foods with electrolytes to help replenish what you've lost, such as:

• Yogurt: Choose plain, unsweetened yogurt with live and active cultures to support your gut health.

• Fruit: A ripe banana, melons, pears, or applesauce are excellent choices for a quick snack, offering vitamins, minerals, and easy-to-digest carbohydrates.

• Saltine crackers or pretzels: Salted crackers and pretzels can help soothe an unsettled stomach. 
  

Dinner

For dinner, select options that offer nutrients to support your recovery and that won't irritate your digestive system, including:

• Baked chicken: A small serving of baked chicken is a good source of lean protein. Keep the seasoning mild, avoiding spicy seasonings that may worsen your symptoms.

• Steamed vegetables: Steamed carrots or green beans can add some nutrition to your meal without being overly harsh on the stomach.

• Baked potato and vegetables: A baked potato moistened and seasoned with broth and mixed with steamed vegetables is a nutritious and easily digested meal.
  

Diets for the Stomach Flu

There isn't a specific "stomach flu diet." However, certain dietary approaches may help ease symptoms like diarrhea and vomiting.

You might be familiar with the BRAT diet, which consists of bananas, rice, applesauce, and toast. These foods are easy to digest and low in fat, sugar, grease, and spices, which may help relieve symptoms like nausea and diarrhea. Since the BRAT diet is insufficient to meet your body's nutritional needs, it should only be followed for two or three days.

However, since research shows that restrictive diets don't really help in the treatment of viral gastroenteritis, a BRAT diet might not be the best type of diet to follow.

Less restrictive than the BRAT diet is a bland diet. A bland diet gives your digestive system a rest because the foods you'd eat are easier to break down and digest. The food of a bland diet will also make it so that you have fewer bowel movements.

The foods in a bland diet are easily digestible, soft, low in fiber, cooked, and not spicy. This could include a wide variety of food, including pudding, cream of wheat, eggs, tofu, lean protein, and low-fat dairy products. It would exclude foods that aren't bland, like fatty dairy foods, non-lean meat, fried food, and acidic fruits.

If you want to follow a bland diet to help with stomach virus symptoms like nausea, try eating small, frequent meals. Eat these meals and any snacks slowly. You should also avoid lying down soon after eating or eating within three hours before going to bed.

Once you feel better, you can return to your regular, well-balanced diet.

A Quick Review

The stomach flu, or gastroenteritis, is a viral infection that causes nausea, vomiting, diarrhea, and stomach cramps. Staying hydrated can help restore your body's fluids and electrolytes and prevent dehydration. You may also choose to follow a bland diet, which may help relieve symptoms and promote recovery.

A bland diet would include small, frequent amounts of easy-to-digest foods, such as plain toast, crackers, rice, bananas, applesauce, clear broths, lean proteins, and starchy foods. Avoid fatty, sugary, and spicy foods that can irritate the stomach and may worsen symptoms. Drink plenty of clear fluids, such as plain water, herbal teas, and soup broths to stay hydrated. Most people recover from the stomach flu within a week. Talk to your healthcare provider if your symptoms persist or you develop signs of dehydration.

For more Health.com news, make sure to sign up for our newsletter!

Read the original article on Health.com.