- Hydration comes first: sip oral rehydration solution or clear fluids in small, frequent amounts rather than large gulps, which can trigger more vomiting.
- Once vomiting settles, ease into gentle, bland, low-fat foods — bananas, rice, applesauce, toast, plain potatoes, and other easy-to-digest options — in small portions.
- The old BRAT diet is dated and nutritionally incomplete, but its bland foods are still fine as starting points; broaden your diet as you feel better.
- Avoid dairy (except yogurt with live cultures), fatty and fried foods, spicy or acidic foods, sugary drinks, caffeine, alcohol, and high-fiber foods until you've recovered.
- Watch for dehydration and serious signs — little or no urine for 8+ hours, dizziness or confusion, blood in stool or vomit, high fever, severe pain, or symptoms lasting more than 2–3 days — and seek care.
- Infants, older adults, pregnant people, and those with weakened immune systems can become dehydrated fast and should be evaluated sooner rather than later.
Figuring out what to eat when you have a stomach bug is one of the most common questions during illness, and the answer can make a real difference in how comfortably you recover. A stomach bug, medically known as viral gastroenteritis, causes inflammation of the stomach and intestines that leads to nausea, vomiting, diarrhea, cramping, and sometimes fever. Knowing what to eat when you have a stomach bug helps you stay hydrated, replenish lost fluids and salts, and avoid foods that can make symptoms worse.
According to the CDC, norovirus alone causes millions of cases of acute gastroenteritis in the United States each year and is the country’s leading cause of foodborne illness. Most stomach bugs resolve on their own within 1 to 3 days, but proper hydration and gentle nutrition during this time matter — especially for young children, older adults, pregnant people, and those with weakened immune systems. For broader guidance on eating during illness, see our related guides on what to eat when sick and what to eat when nauseous.
Prioritize fluids over food. Sip oral rehydration solution or clear liquids in small, frequent amounts while symptoms are at their worst. When vomiting settles, ease into bland, low-fat, easy-to-digest foods in small portions, then broaden your diet as you feel better. Skip dairy (except live-culture yogurt), fatty, fried, spicy, acidic, sugary, caffeinated, and high-fiber foods until you’ve recovered. Watch closely for dehydration and the warning signs below, and seek care for infants, older adults, pregnant people, and anyone immunocompromised. This article is general education, not medical advice.
Phase 1: The First 12 to 24 Hours (Clear Liquids)
During the acute phase of a stomach bug, when vomiting and diarrhea are at their worst, the most important goal is preventing dehydration rather than consuming food. Health authorities including the Mayo Clinic and NIDDK recommend focusing on clear liquids and oral rehydration during this initial period.
Best Fluids for Hydration
- Oral rehydration solutions (ORS): Ready-made products such as Pedialyte or DripDrop provide a balanced mix of electrolytes and glucose designed for absorption. The World Health Organization considers ORS the gold standard for treating dehydration from gastroenteritis. If you make a homemade solution, follow a trusted published recipe from the WHO, CDC, or your pediatrician exactly — getting the salt-and-sugar balance wrong can be harmful, especially for children, so a commercial ORS is the safer default.
- Clear broth: Chicken or vegetable broth provides sodium, some potassium, and a small amount of calories. Choose low-sodium versions if you prefer and adjust to taste.
- Water: Sip small amounts frequently rather than drinking large quantities at once, which can trigger vomiting. Water alone doesn’t replace lost salts, so pair it with ORS or broth.
- Electrolyte drinks: Sports drinks are an option, though they contain more sugar and less sodium than an optimal ORS. Diluting them with water can help make them gentler on the gut.
- Herbal tea: Ginger tea and peppermint tea can help soothe nausea for some people. Ginger has been studied for reducing nausea and vomiting in various settings and is a reasonable, low-risk thing to try.
- Coconut water: Naturally rich in potassium, coconut water can help replace some minerals. However, it is lower in sodium than an ideal rehydration solution, so it’s a supplement to ORS, not a substitute.
How to Rehydrate Effectively
The key to rehydration during a stomach bug is taking small, frequent sips rather than large gulps. Start with a tablespoon or two of fluid every 5 to 10 minutes. If you can tolerate that without vomiting, gradually increase the amount. For children, the American Academy of Pediatrics recommends starting with very small amounts — on the order of a teaspoon (about 5 mL) every few minutes — and increasing as tolerated; a pediatrician or pharmacist can advise on the right approach for a child’s age and weight.
Get medical care if you or a loved one has little or no urine for 8 or more hours, very dark urine, a dry mouth, or (in children) no tears when crying; dizziness, lightheadedness, confusion, or unusual sleepiness; blood in the stool or vomit, or black, tarry stools; a high fever; severe or worsening abdominal pain (see our guide on when to go to the ER for stomach pain); an inability to keep any fluids down; or symptoms lasting more than 2 to 3 days. Be quicker to seek help for infants and young children, older adults, pregnant people, and anyone with a weakened immune system, who can dehydrate rapidly. Call 911 for fainting, seizures, or signs of severe dehydration.
Phase 2: Transitioning to Solid Foods (24 to 48 Hours)
Once vomiting has subsided for at least several hours and you feel ready, you can begin reintroducing bland, easy-to-digest solid foods. The goal is to provide calories and nutrients without overwhelming your recovering digestive system. There’s no need to wait until you feel completely normal — gentle food often helps.
The BRAT Diet and Beyond
The BRAT diet (Bananas, Rice, Applesauce, Toast) has been a traditional recommendation for decades. Experts, including the American Academy of Pediatrics, no longer recommend restricting people to BRAT alone, because it is nutritionally incomplete and unnecessarily limiting. That said, these foods remain fine starting points because they are low in fiber, fat, and acidity — just think of them as a jumping-off point rather than the whole plan.
Recommended foods during the transition phase include:
- Bananas: Easy to digest, high in potassium (which helps replace losses from diarrhea and vomiting), and gentle on the stomach.
- White rice: Bland, easy to digest, and a good source of calories and carbohydrates. Brown rice has more fiber and may be harder to tolerate at first.
- Applesauce: Provides gentle calories and pectin. Choose unsweetened varieties to avoid excess sugar.
- Plain white toast or crackers: Saltine crackers and plain toast provide easily absorbed carbohydrates and a little sodium.
- Plain boiled or baked potatoes: Easy to digest and a good source of potassium. Skip butter, sour cream, and other rich toppings initially.
- Plain chicken breast: Lean protein that is easy to digest when boiled, baked, or steamed without added fats or spices.
- Chicken soup or broth with noodles: Provides hydration, sodium, a little protein, and easily digested carbohydrates — a comforting, well-tolerated option.
- Oatmeal: Plain oatmeal provides soluble fiber and gentle calories; keep portions small at first.
- Eggs (scrambled or boiled): A gentle protein source that is easy to digest when prepared without added fat.
Portion Size and Frequency
Start with very small portions, roughly half of what you would normally eat, and eat more frequently throughout the day (5 to 6 small meals rather than 3 large ones). Eating smaller amounts reduces the burden on your recovering digestive system and helps you identify which foods you can tolerate. If a food brings symptoms back, pause it and return to fluids for a while before trying again.
Phase 3: Returning to Normal Eating (48 to 72 Hours)
As your symptoms improve, gradually reintroduce a wider variety of foods over 2 to 3 days. Listen to your body and back off if any food causes a return of symptoms. There’s no fixed timetable — recovery speed varies from person to person.
Foods to add during recovery include:
- Steamed or cooked vegetables (carrots, green beans, squash)
- Lean meats (chicken, turkey, white fish)
- Well-cooked pasta
- Yogurt with live active cultures (probiotics may support gut recovery)
- Whole-grain bread and cereals
- Cooked fruits
Foods and Drinks to Avoid During a Stomach Bug
Certain foods and beverages can worsen symptoms, irritate the GI tract, and slow recovery. Limit or avoid these until you are fully recovered:
- Dairy products (initially): Gastroenteritis can temporarily reduce the gut’s ability to digest lactose, leading to short-term lactose intolerance. Go easy on milk, cheese, and ice cream during the acute phase. Yogurt with live cultures is an exception for many people, as the cultures help with lactose.
- Fatty and fried foods: High-fat foods slow stomach emptying and can worsen nausea and diarrhea. Avoid fried foods, fast food, fatty meats, and rich sauces.
- Spicy foods: Capsaicin and other spicy compounds can irritate the inflamed GI lining and worsen cramping and diarrhea.
- Sugary foods and drinks: Excess sugar draws water into the intestines, which can worsen diarrhea. This is particularly true for apple juice and other high-fructose beverages.
- Caffeine: Coffee, energy drinks, and caffeinated tea can irritate the stomach, act as a mild diuretic, and speed up intestinal motility.
- Alcohol: Alcohol irritates the GI lining, promotes dehydration, and is best avoided until you are fully recovered.
- High-fiber foods: Raw vegetables, whole grains, beans, and bran can be hard to digest and may worsen diarrhea and cramping during the acute phase.
- Acidic foods: Citrus fruits, tomatoes, and vinegar-based foods can irritate the stomach during gastroenteritis.
The Role of Probiotics in Recovery
Probiotics, beneficial bacteria that support gut health, have been studied for their role in gastroenteritis recovery. A Cochrane review found that certain probiotics may modestly shorten the duration of acute infectious diarrhea, though the evidence varies by strain and situation and is not uniformly strong. They are generally low-risk for healthy people; anyone with a weakened immune system or serious illness should check with a clinician first.
Strains commonly studied for gastroenteritis include:
- Lactobacillus rhamnosus GG: One of the most researched strains, studied for reducing diarrhea duration in children.
- Saccharomyces boulardii: A beneficial yeast studied for reducing diarrhea from various causes.
You can get probiotics from yogurt with live active cultures, kefir (once you can tolerate dairy), or supplements. Start with small amounts and increase as tolerated.
When to Seek Medical Attention
Most stomach bugs resolve on their own, but certain warning signs call for medical evaluation. Seek care for:
- Inability to keep fluids down, or no urine for 8 or more hours
- Signs of dehydration (dark urine, dry mouth, dizziness, reduced urination, no tears in children)
- Bloody diarrhea, or blood in vomit, or black, tarry stools
- A high fever
- Severe or worsening abdominal pain
- Symptoms lasting longer than 2 to 3 days
- Symptoms in infants, young children, older adults, pregnant people, or immunocompromised individuals
- Confusion, extreme drowsiness, fainting, or seizures (call 911)
For more nutrition guidance during illness and wellness tips, visit our wellness guide.
Frequently Asked Questions
How long should I wait to eat after vomiting?
After vomiting, wait roughly 1 to 2 hours before attempting to eat anything. Start with small sips of clear fluid (water, broth, or oral rehydration solution) and continue sipping for another 1 to 2 hours. Once you can tolerate liquids without vomiting, try a small amount of bland food such as a few saltine crackers or a piece of plain toast. If vomiting returns, go back to clear liquids and wait before trying food again.
Is ginger ale good for a stomach bug?
Traditional ginger ale is not ideal for a stomach bug. Most commercial ginger ale contains very little actual ginger and is high in sugar, which can worsen diarrhea, and the carbonation may aggravate bloating and nausea in some people. If you want ginger, try ginger tea made from fresh ginger root. If you prefer ginger ale, choose a brand with real ginger, dilute it with water, or let it go flat before sipping.
Can you starve a stomach bug?
The old saying “starve a fever, feed a cold” does not apply well to stomach bugs. While forcing yourself to eat when actively vomiting is counterproductive, prolonged fasting isn’t beneficial either. Once your stomach can tolerate it, gentle foods help provide energy and support recovery. The key is listening to your body and starting with bland, easy-to-digest foods in small amounts rather than either forcing food or fasting unnecessarily. Never skip fluids, though — hydration matters even when you can’t yet eat.
Are sports drinks good for a stomach bug?
Sports drinks can help replace some electrolytes but are not the optimal rehydration solution. They typically contain more sugar and less sodium than medical oral rehydration solutions. For adults with mild dehydration, diluting a sports drink with water is a reasonable approach. For children and anyone with significant dehydration, a medical-grade ORS such as Pedialyte is preferred, because its electrolyte-to-glucose ratio is designed for intestinal absorption.
Should I take anti-diarrhea or anti-nausea medicine?
This article focuses on food and fluids and does not recommend specific medicines or doses. Over-the-counter anti-diarrheal and anti-nausea products aren’t right for everyone — they can be unsafe with certain infections, in children, or in pregnancy. Ask a pharmacist or your clinician before using them, and read every product label.
Recovery Timeline and Final Tips
Most stomach bugs follow a predictable timeline: acute symptoms (vomiting and diarrhea) tend to peak within the first 24 to 48 hours, then gradually improve over the next 1 to 3 days. Full digestive recovery, including the return of normal appetite and bowel function, may take several days to a week. During this time, knowing what to eat when you have a stomach bug means prioritizing hydration first, transitioning to bland foods second, and gradually resuming your normal diet as your body recovers. Be patient with yourself, eat small and often, wash your hands well to avoid spreading the virus, and do not rush the process.
Sources
- Centers for Disease Control and Prevention (CDC) — Norovirus; viral gastroenteritis; preventing dehydration
- Mayo Clinic — Viral gastroenteritis (stomach flu); dehydration
- World Health Organization (WHO) / UNICEF — oral rehydration solution guidance
- American Academy of Pediatrics (AAP) / HealthyChildren.org — treating dehydration and diarrhea in children
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — viral gastroenteritis; diarrhea
- Cochrane Database of Systematic Reviews — probiotics for acute infectious diarrhea