What to Eat, Drink, and Avoid During Stomach Flu Recovery

The stomach flu, also known as viral gastroenteritis, is an unpleasant condition characterized by symptoms like nausea, vomiting, diarrhea, abdominal cramps, and fever. While the term "stomach flu" might suggest a relationship to influenza, it is caused by viruses such as norovirus or rotavirus rather than the flu virus. Proper nutrition and hydration are crucial during this time to support recovery, replenish lost nutrients, and prevent complications like dehydration. This guide provides detailed insights into what to eat, drink, and avoid when managing stomach flu, offering evidence-based advice that can benefit general practitioners and their patients.

Understanding the Stomach Flu: Causes and Symptoms

The stomach flu spreads through contaminated food, water, or surfaces, as well as close contact with infected individuals. Key symptoms include:

• Nausea and Vomiting: Frequent expulsion of stomach contents.
• Diarrhea: Loose, watery stools, often accompanied by cramps.
• Fever and Fatigue: Mild fever, muscle aches, and lethargy.
• Dehydration: Due to fluid loss, dehydration poses a significant risk.

Given the nature of these symptoms, dietary choices during illness play a pivotal role in recovery. Below, we discuss the optimal foods, beverages, and those to avoid for managing the stomach flu.

What to Eat When You Have the Stomach Flu

During the stomach flu, the digestive system is highly sensitive. Choosing easily digestible and nutrient-rich foods can promote healing while minimizing irritation.

1. Start with the BRAT Diet

The BRAT diet—Bananas, Rice, Applesauce, and Toast—has long been recommended for individuals with stomach flu due to its simplicity and ease on the stomach.

• Bananas: High in potassium, they help replenish electrolytes lost through vomiting and diarrhea. Their soft texture makes them easy to digest.
• Rice: Plain, white rice provides a bland source of carbohydrates, offering energy without upsetting the stomach.
• Applesauce: Rich in pectin, it helps firm stools and provides natural sugars for energy.
• Toast: Dry, unbuttered toast is easy to tolerate and absorbs stomach acid.

2. Broths and Clear Soups

• Chicken Broth: A classic remedy, chicken broth provides hydration, sodium, and warmth. It is gentle on the stomach and can serve as a stepping stone to solid foods.
• Vegetable Broth: Ideal for vegetarians, it provides essential minerals and vitamins while being easy to digest.

3. Plain Crackers

Saltine crackers or similar plain varieties are low-fat, easy to chew, and help settle the stomach. The sodium content can aid in electrolyte balance.

4. Plain Mashed Potatoes

Mashed potatoes, without added butter or cream, offer a bland source of carbohydrates that provide energy without causing irritation.

5. Oatmeal

Prepared with water or a small amount of almond milk, oatmeal is soothing to the stomach and provides soluble fiber, which can aid in regulating bowel movements.

6. Boiled or Steamed Vegetables

Once the acute symptoms subside, soft, cooked vegetables like carrots, zucchini, or sweet potatoes can reintroduce fiber and essential nutrients.

7. Lean Protein

Reintroduce protein slowly in the form of boiled chicken, turkey, or scrambled eggs. These are light on the stomach and help repair tissues.

8. Yogurt with Probiotics

Plain, unsweetened yogurt with active probiotics can aid in restoring gut flora, particularly after episodes of diarrhea.

What to Drink When You Have the Stomach Flu

Hydration is a cornerstone of stomach flu recovery. Vomiting and diarrhea cause significant fluid loss, which can lead to dehydration—a serious complication.

1. Water

Sip small amounts of water frequently. Avoid gulping large quantities, as it may induce vomiting.

2. Oral Rehydration Solutions (ORS)

Electrolyte solutions like Pedialyte or homemade ORS (a mix of water, salt, and sugar) are ideal for replacing lost electrolytes and preventing dehydration.

3. herbal Teas

• Chamomile Tea: Soothes the stomach and alleviates nausea.
• Ginger Tea: Helps reduce nausea and vomiting.
• Peppermint Tea: Provides relief from cramps and bloating.

4. Clear Juices

Diluted apple juice or cranberry juice offers hydration and a small amount of sugar for energy. Ensure the juices are clear and free of pulp.

5. Coconut Water

Coconut water is rich in natural electrolytes like potassium and magnesium, making it a refreshing and hydrating choice.

6. Sports Drinks

While not ideal for everyone due to high sugar content, sports drinks can be used in moderation to replace electrolytes in adults.

What to Avoid When You Have the Stomach Flu

Certain foods and beverages can exacerbate stomach flu symptoms and should be avoided until recovery.

1. Dairy Products

• Milk, cheese, and ice cream are difficult to digest during stomach flu and may worsen diarrhea or bloating.

2. Fatty or Greasy Foods

• Fried foods, fast food, and high-fat meals place stress on the digestive system and can lead to nausea or indigestion.

3. Spicy Foods

• Chili peppers, hot sauces, and spicy seasonings irritate the stomach lining, prolonging discomfort.

4. Sugary and Carbonated Drinks

• Sodas, energy drinks, and sugary fruit juices can worsen diarrhea and bloating. The carbonation may cause gas and discomfort.

5. Alcohol and Caffeine

• Alcohol dehydrates the body and irritates the stomach, while caffeine can stimulate the digestive tract and worsen diarrhea.

6. Raw Vegetables

• High-fiber raw vegetables like broccoli or cabbage are hard to digest and can cause bloating or gas.

7. Whole Grains and Legumes

• Foods like brown rice, quinoa, lentils, and beans, while nutritious, are high in fiber and may exacerbate diarrhea during illness.

Additional Tips for Managing Stomach Flu

1. Eat Small, Frequent Meals: Instead of three large meals, consume small portions every 2-3 hours to avoid overwhelming your digestive system.
2. Reintroduce Foods Gradually: Start with liquids and bland foods before progressing to more complex meals.
3. Rest and Recover: Avoid strenuous activity during recovery, as energy is better utilized for healing.
4. Practice Good Hygiene: Wash hands frequently and disinfect surfaces to prevent the spread of the virus.

When to Seek Medical Attention

While most cases of stomach flu resolve within a few days, certain symptoms warrant immediate medical attention:

• Signs of severe dehydration, such as dark urine, dizziness, or rapid heartbeat.
• Persistent high fever (above 102°F or 39°C).
• Blood in vomit or stool.
• Symptoms lasting more than a week.