17 Foods and Drinks for When You Have the Stomach Flu
If you’ve ever been hit with the stomach flu, you know the feeling nausea, vomiting, and that overall sense of weakness that makes you just want to curl up in bed. A few years ago, I remember a particularly rough bout that left me not even wanting to look at food, let alone eat it. But, eating the right things can help soothe your stomach and restore your energy, so let’s dive into what you can safely eat and drink during this tricky time.
1. Water
This one might seem obvious, but staying hydrated is key. After vomiting or having diarrhea, your body loses fluids fast, and replenishing them is your top priority. Sip water slowly throughout the day, as gulping it can make nausea worse. I remember during my worst stomach flu, ice chips saved me. They were easier to handle when plain water felt like too much.
2. Clear Broths
Chicken or vegetable broth can be a lifesaver. Not only does it hydrate you, but it provides a bit of nutrition without overwhelming your stomach. When I couldn’t handle solid food, sipping warm chicken broth felt like a hug from the inside. Avoid anything too fatty, though simple is best.
3. Ginger Tea
Ginger is a well-known remedy for nausea. I swear by it. My grandmother used to brew ginger tea for me whenever I felt queasy, and to this day, it’s my go-to. Ginger helps settle your stomach and can reduce vomiting. Brew a light ginger tea and sip it slowly.
4. Bananas
Bananas are gentle on the stomach and rich in potassium, which can be depleted through vomiting and diarrhea. I like how easy they are to digest after my first wave of flu passed, bananas were the first food I reached for. Their mild taste and soft texture make them a great choice when you’re easing back into solid foods.
5. Applesauce
Applesauce is part of the BRAT diet (Bananas, Rice, Applesauce, Toast), which many doctors recommend for upset stomachs. I always keep a few containers on hand, and they’ve come to my rescue more than once. The pectin in apples helps bind your stool if you’re dealing with diarrhea.
6. Toast
Plain toast (no butter, no jam) is a simple food that won’t upset your stomach. When you’re feeling delicate, this is one of the easiest ways to get a bit of food back into your system. I found that nibbling on plain toast in small bites kept my nausea at bay.
7. Rice
White rice is another bland, easy-to-digest option. I prefer it because it’s filling but doesn’t add any stress to my digestive system. Plus, you can eat it plain or with a bit of salt for flavor. Keep it simple—no fried rice or spicy seasonings.
8. Crackers
When nothing else sounds appetizing, plain saltine crackers are your best friend. They’re light, salty, and help absorb stomach acid. I kept a sleeve of crackers next to my bed, and they were perfect when I felt too nauseous for anything else.
9. Herbal Teas (Chamomile or Peppermint)
Chamomile tea is known for its calming effects, both on your mind and your stomach. Similarly, peppermint tea can soothe digestive issues and relieve nausea. After drinking chamomile tea, I noticed a sense of relief, and my stomach cramps seemed to lessen.
10. Oatmeal
Oatmeal can be comforting when your stomach feels weak but you’re ready for something more substantial than broth or toast. When I’m feeling better but still cautious, I opt for a bowl of plain oatmeal. It’s easy to digest and filling.
11. Popsicles
When you’re too nauseous to keep much down, sucking on a popsicle can be a refreshing way to hydrate and soothe your stomach. I always grab fruit-based, non-dairy popsicles because they’re easy on the stomach and provide a little sugar boost for energy.
12. Plain Potatoes
Boiled or baked potatoes without butter or heavy seasoning are a mild, starchy food that can help settle an uneasy stomach. During my last round of the flu, a simple boiled potato was one of the first real foods I could stomach.
13. Coconut Water
If you’re struggling to keep water down, coconut water is an excellent alternative. It’s loaded with electrolytes, which can help replenish what you’ve lost from being sick. I always find it more soothing than sports drinks, which can sometimes be too sweet or sugary.
14. Plain Yogurt
Once the nausea passes, introducing plain yogurt with live cultures can be a good way to help restore the balance of good bacteria in your gut. After days of feeling terrible, adding yogurt back into my diet helped regulate my digestion again.
15. Boiled Carrots
Boiled carrots are soft, gentle on the stomach, and provide a bit of nutrition without upsetting your system. I once made a simple carrot puree after being sick, and it was mild enough to eat without any issues. The natural sweetness is also soothing.
16. Jello
Sometimes a bit of Jello can help when nothing else sounds appealing. It’s easy to digest, light, and provides some hydration. I wasn’t sure if Jello would sit well, but it was a safe choice, offering a little sugar and comfort.
17. Pedialyte or Electrolyte Drinks
When dehydration hits hard, Pedialyte or similar electrolyte drinks can be your best bet. They’re designed to replace lost electrolytes more effectively than water alone. During my worst stomach flu, Pedialyte was the only thing that kept me going, offering much-needed hydration.
Final Thoughts
Dealing with the stomach flu is no fun, but knowing which foods and drinks to turn to can make the recovery process a little easier. From my experience, it’s all about staying hydrated and introducing gentle, stomach-friendly options when you’re ready. Remember to listen to your body if something feels too heavy, wait a bit longer before trying it. Trust me, the slow approach will make the recovery a lot smoother.
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