When you have the stomach flu, the priority is fluids first, then simple foods as your stomach settles. Most people can start eating bland solids within 12 to 24 hours of symptoms starting, but what you choose matters. The wrong foods can make diarrhea and nausea noticeably worse, while the right ones help you recover faster and avoid dehydration.
Start With Fluids, Not Food
Before you think about solid food, focus on replacing the water and electrolytes you’re losing. Plain water alone isn’t ideal because your body absorbs fluid much more efficiently when sodium and a small amount of sugar are present together. There’s a specific reason for this: sugar and sodium share a transport system in the lining of your small intestine. When both arrive at the same time, they pull each other (and water) across the intestinal wall and into your bloodstream. This is why oral rehydration solutions work so well, and why the World Health Organization designed its formula with a precise balance of sodium and glucose.
You don’t necessarily need a pharmacy product, though commercial oral rehydration solutions like Pedialyte are convenient and well-formulated. Clear broth, diluted fruit juice (not full-strength), and electrolyte drinks also work. Take small, frequent sips rather than gulping large amounts, especially if you’re still vomiting. For children under 22 pounds, aim for about 2 to 4 ounces of oral rehydration solution after each episode of vomiting or diarrhea. For larger children and adults, 4 to 8 ounces per episode is a reasonable target.
Ginger tea is worth considering if nausea is your dominant symptom. Research supports roughly 1,000 to 1,500 mg of ginger per day, divided into smaller doses, for reducing nausea tied to gastrointestinal inflammation. A few cups of ginger tea throughout the day falls in that range and doubles as fluid intake.
Best Foods Once You Can Keep Fluids Down
Once you’ve gone a few hours without vomiting and fluids are staying down, you can begin introducing solid food. You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. Those four foods are fine for a day or two, but there’s no medical reason to limit yourself to just those. A broader bland diet gives your body more of the protein and nutrients it needs to actually recover.
Good options include:
- Starches: white rice, plain crackers, boiled potatoes, oatmeal, refined pasta, dry unsweetened cereal, Cream of Wheat
- Soups: chicken broth, vegetable broth, or simple brothy soups (not cream-based)
- Fruits: bananas, applesauce, cooked squash like butternut or pumpkin
- Proteins: plain scrambled eggs, steamed or baked skinless chicken or turkey, white fish, tofu
- Vegetables: cooked carrots, sweet potatoes without skin
The common thread is that these foods are low in fat, low in fiber, and easy to break down. Start with the starches and soups, then add protein within a day as your appetite returns. You don’t need to eat large meals. Small portions every few hours are easier on your stomach and less likely to trigger another wave of nausea.
Foods and Drinks to Avoid
Certain foods reliably make stomach flu symptoms worse, and the reasons are physiological, not just about comfort.
Fatty and fried foods slow digestion and can intensify nausea. Pizza, fast food, anything deep-fried, and rich sauces all fall into this category. Your digestive system is already inflamed, and fat requires more work to process.
Dairy products are a common trigger that surprises people. Viral gastroenteritis can temporarily damage the cells in your small intestine that produce lactase, the enzyme you need to digest the sugar in milk. This means even people who normally handle dairy fine may develop temporary lactose intolerance during and after a stomach flu. The NIDDK notes that some people have trouble digesting lactose for a month or more after recovering. Stick with non-dairy alternatives until your gut is fully healed.
Sugary drinks and fruit juices in full concentration can pull water into your intestines and worsen diarrhea. Soda, energy drinks, and undiluted apple or grape juice are particularly problematic. If you want juice, dilute it with an equal part water.
Alcohol, coffee, and spicy foods are also worth skipping until you feel fully recovered. Caffeine is a mild diuretic and can worsen dehydration, while spicy foods irritate an already sensitive stomach lining.
Feeding Kids With the Stomach Flu
Children get dehydrated faster than adults, so fluid replacement is even more critical. The CDC recommends using a commercial oral rehydration solution rather than homemade versions for kids, because the electrolyte balance needs to be precise. Sports drinks and juice are not good substitutes for young children since their sugar content is too high.
The approach to reintroducing food is the same as for adults: once fluids are staying down, start with bland, simple foods in small amounts. Breastfed infants should continue breastfeeding throughout the illness, as breast milk is well tolerated and provides both hydration and nutrition. Formula-fed infants can typically continue their regular formula. If a child seems to react poorly to their usual formula during recovery, a lactose-free version for a few weeks may help, since the same temporary lactose intolerance that affects adults can affect children too.
Probiotics May Shorten Recovery
Adding a probiotic during and after a stomach flu isn’t just a wellness trend. A large Cochrane review found that probiotics reduced the average duration of diarrhea by about 30 hours compared to no probiotic use. For rotavirus infections specifically, the reduction was even larger, closer to 38 hours. The strain with the strongest evidence is Lactobacillus GG (often labeled LGG on supplements and certain yogurt brands). Saccharomyces boulardii, a beneficial yeast, also has supporting research.
You can find these in supplement form at most pharmacies. Since you’re avoiding dairy, skip the yogurt-based probiotics early on and opt for capsules or powders instead. Start as soon as symptoms begin for the best effect.
A Realistic Recovery Timeline
Most stomach flu cases follow a predictable arc. The worst vomiting typically peaks in the first 12 to 24 hours. Diarrhea often lingers for two to three days, sometimes longer. Your appetite will return gradually, and that’s normal. Don’t force yourself to eat if food still sounds unappealing, as long as you’re keeping fluids down.
A practical day-by-day approach looks something like this: on day one, prioritize sipping fluids and electrolytes. By the end of day one or early day two, try plain crackers, toast, or rice. By day two or three, add eggs, chicken, or broth-based soup. By the end of the first week, most people can return to their normal diet, with the exception of dairy, which is worth reintroducing slowly given that temporary lactose sensitivity can persist for weeks.
Signs that dehydration is becoming a serious concern include very dark urine, going six or more hours without urinating, dizziness when standing, dry mouth that doesn’t improve with sipping fluids, and (in infants) fewer than the usual number of wet diapers or no tears when crying. These warrant prompt medical attention.