Dealing with a stomach bug can leave you feeling drained, uncomfortable, and frustrated. Whether it’s caused by a virus or bacteria, symptoms like nausea, vomiting, cramps, and diarrhea can wreak havoc on your digestive system. So, what should you eat during this challenging time? The key is to focus on foods that are gentle on the stomach and help restore balance to your digestive system. Here are the top 10 foods that can support your recovery from a stomach bug:
1. Steamed Fish: Gentle and Nutrient-Packed
When you’re recovering from a stomach bug, greasy or heavy meats are a no-go. Instead, lean fish like cod, haddock, or sole are great choices. These fish are low in fat and provide essential minerals, omega-3 fatty acids, and protein, all of which are crucial for healing. One of the easiest ways to prepare them is by steaming or baking them in parchment paper, which keeps the fat to a minimum and makes them easier to digest. A light and nutritious option, they give your body the building blocks it needs without causing extra strain on your stomach.
2. Yogurt for Gut Health
If you’re feeling up to it, introducing some yogurt into your diet can be a real game-changer. Yogurt contains probiotics—those helpful microorganisms that support your gut health. They can aid digestion, balance your intestinal flora, and even reduce the risk of further digestive issues like diarrhea. Opt for plain, unsweetened yogurt for the best results. A single serving a day can help restore the balance your digestive system needs to recover.
3. Well-Cooked Carrots: Soothing for the Stomach
Carrots are one of those foods that can really help with stomach issues—if they’re cooked properly. Rich in pectin, a natural gelling agent, they can help reduce the symptoms of diarrhea. They also support the healing of the damaged gut lining caused by vomiting and diarrhea. But don’t reach for them raw. Raw carrots are high in fiber, which can actually irritate your gut and worsen diarrhea. Instead, cook them until they’re soft, and mash them if you prefer. They’re soothing, easy to digest, and packed with minerals to support your recovery.
4. Rice: The Stomach-Saver
A classic go-to food when battling any stomach ailment, white rice is simple, gentle, and easily digestible. It’s a great source of complex carbohydrates that give your body the energy it needs without overwhelming your digestive system. Rice also helps to slow down bowel movements, making it an excellent food choice when you’re dealing with diarrhea. You can even drink the rice water (the water leftover after cooking rice), as it contains starch that can help soothe the stomach. Avoid whole grain rice, though—its higher fiber content might irritate your gut more.
5. Bananas: A Sweet Relief for Diarrhea
Bananas are one of the few fruits that are generally safe to eat when you’re sick with a stomach bug. Rich in soluble fiber, they help absorb excess water in your intestines, which can alleviate diarrhea. Additionally, bananas provide a boost of natural sugars to give you much-needed energy. Choose ripe bananas, as unripe ones can actually make diarrhea worse. For variety, you can also try apple sauce, which is equally easy on the stomach and offers some relief.
6. Turkey: Lean Protein for Healing
Once you’re able to tolerate some solid foods, lean meats like turkey can be a good option. Turkey is rich in essential amino acids and minerals like iron and zinc, which are important for immune function and overall recovery. Stick to grilled or baked turkey with minimal seasoning. Avoid frying or breading, as these can irritate your stomach. If you’re not into turkey, chicken or veal are also great alternatives.
7. Flat Soda (Coca-Cola): Surprisingly Helpful
While carbonated drinks are typically off-limits during stomach problems due to the gas that can cause bloating, flat soda—specifically Coca-Cola—is often touted as a remedy. Once you remove the fizz (simply stir the soda for a minute or so), it may help settle your stomach. The high sugar content can provide energy, and the phosphoric acid may help control nausea and diarrhea. But remember, it’s important not to overdo it. A small amount of flat soda can provide temporary relief, but drinking too much sugar can make things worse in the long run.
8. Potatoes: Easy to Digest and Gentle on the Stomach
When you’re fighting a stomach bug, it’s important to avoid fiber-rich vegetables, as they can irritate the digestive system. Potatoes, on the other hand, are much easier on the stomach. Choose boiled or mashed potatoes—avoid butter or cheese, as they could make things worse. Potatoes are a good source of starch, which can help bind up loose stools and provide your body with a steady supply of energy to aid in the healing process.
9. Gomasio: A Mild Seasoning Option
When it comes to seasoning your food, many of the typical spices or condiments—like mustard, hot sauce, or ketchup—are too harsh on your stomach. Instead, use gomasio, a simple mixture of sesame seeds and salt. It adds a mild, nutty flavor to your food without the irritation that spicy or acidic condiments can cause. Salt is also important for replenishing lost electrolytes during dehydration.
10. Broth and Herbal Teas: Hydration is Key
Hydration is one of the most important aspects of recovery when you have a stomach bug. Diarrhea and vomiting can quickly lead to dehydration, so it’s essential to drink plenty of fluids. Water is your best friend, but you can also opt for broth or herbal teas, such as chamomile or blueberry leaf tea, which are both gentle on the stomach. These drinks can help restore lost fluids and minerals, and the warmth can be soothing. Aim to drink at least two liters of liquid a day to stay properly hydrated.
