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When Vomit Strikes
You’re probably reading this and feeling very sorry for yourself. Why else would you be looking for the perfect selection of food for a stomach bug? There you were, you and the family living your best life, possibly even thriving.
And the next? You’re now knee-deep in laundry, buckets, obsessive handwashing and wiping whilst questioning every life choice that led you here. If you’re currently sipping a lukewarm cup of tea and contemplating moving into the garden shed until it all blows over—I see you and your struggle for it is real!
When a stomach bug strikes, the last thing you want to do is think about food. But as soon as the worst has passed, you (or your little ones) will need gentle, easy-to-digest foods to regain strength without upsetting that delicate stomach. Fear not! I’ve got you covered with the top five foods that will nourish and soothe, without triggering a relapse that sends you right back to square one.
What Happens to Your Body During a Stomach Bug?
If you’ve ever had a stomach bug rip through your household like a marauding toddler flailing a permanent marker, you know that food suddenly becomes the enemy.
A stomach bug—whether it’s viral gastroenteritis or just an unfortunate case of food poisoning—throws a digestive system into complete chaos. The body’s main reaction is to “expel” whatever it deems harmful, which is why vomiting and diarrhoea often take centre stage.
Oh yay.
But this rapid loss of fluids comes at a cost: dehydration and a depletion of essential electrolytes like sodium, potassium, and chloride.
You also lose valuable nutrients, including:
- Potassium (essential for muscle function, including the digestive tract)
- Sodium and chloride (key electrolytes that regulate fluid balance)
- Magnesium (supports nerve and muscle function, often lost with excessive diarrhoea)
- Glucose (provides energy, but the body struggles to absorb it during illness)
Why don’t you feel like eating? Your body is prioritising survival, not digestion. The gut slows down its normal functions, leading to nausea, reduced appetite, and the very real fear that eating might just make everything worse!
But once symptoms subside, the key is to eating again is to start slowly, listen to your body (or your kids’ very dramatic proclamations of hunger), and stick to bland, nourishing foods.
The right choices will help you recover faster, while the wrong ones will have you clutching the nearest bucket like it’s your emotional support animal. So, let’s get to the good stuff—the five best foods to eat when a stomach bug has knocked you sideways.
The Best Food for A Stomach Bug
1. Bananas: The Super Food of Tummy Troubles
Bananas are a godsend when your stomach is still staging a protest. They’re easy to digest, packed with potassium (which you desperately need after, well, losing fluids in unpleasant ways), and provide a small amount of natural sugar to give you energy without overwhelming your gut.
Key nutrients:
- Potassium (replenishes lost electrolytes)
- Vitamin B6 (helps reduce nausea)
- Fibre (pectin) (aids digestion and helps firm up stools)
Pro tip: If chewing feels like too much work (we’ve all been there), mash it up with a fork and pretend it’s gourmet.
2. Plain Rice: The Unsung Hero
There’s a reason rice is a staple in every “bland diet” recommendation—it’s gentle on the stomach, easy to digest, and won’t send your digestive system into a tailspin. Stick to plain, well-cooked white rice—no fancy seasoning, no butter, and absolutely no attempts at making it “more exciting.” Boring is your best friend right now.
Key nutrients:
- Carbohydrates (provides easy-to-digest energy)
- Small amounts of protein (helps rebuild strength)
Time-saving hack: If you have leftover cooked rice in the fridge, heat it with a splash of bone broth to make it extra soft and easy on the tummy.
3. Gluten-Free Crackers: The Ultimate Comfort Carb
When you’re finally feeling brave enough to eat something with a bit more texture, plain gluten-free crackers are the way to go. They’re easy to digest, absorb stomach acid, and are just carby enough to make you feel human again.
Key nutrients:
- Carbohydrates (gentle energy source)
- Sodium (helps replace lost electrolytes if lightly salted)
Avoid: Butter, spreads, or anything remotely exciting. This is the time for the driest, saddest cracker you’ve ever had—but it’ll do the trick!
4. Applesauce: A Spoonful of Comfort
If chewing feels like too much effort but you need a little fruit in your life, applesauce is your hero. It’s gentle on the stomach, provides a bit of natural sugar to perk you up, and won’t cause digestive drama.
Key nutrients:
- Vitamin C (supports immune function and recovery)
- Pectin (a type of fibre that helps regulate digestion)
Make it yourself: If you have apples – and this is generally a good way of dealing with manky ones sitting in the fruit bowl! – peel, chop, and simmer them with a little water until soft, then mash with a fork. A teaspoon of honey and a cinnamon stick in there during the cooking time is optional.
5. Plain Chicken Broth: The Liquid Gold of Recovery
When solid food still feels like too much, a warm cup of homemade (or store-bought) chicken broth is a lifesaver. It’s hydrating, full of electrolytes, and easy to sip on when your appetite is still in hibernation. Just avoid anything too salty or oily—keep it light and simple.
Key nutrients:
- Sodium and potassium (help restore electrolyte balance)
- Collagen and gelatin (support gut healing)
- Amino acids (like glycine) (help reduce inflammation and aid digestion)
Mum hack: Freeze homemade broth in ice cube trays so you can defrost small portions as needed.
You’ve Got This, One Bite at a Time of The Best Food For A Stomach Bug
So, there you have it—five safe, stomach-friendly foods to help you crawl back to the land of the living. Recovery from a stomach bug isn’t glamorous, but with these gentle foods, you’ll be back to enjoying actual meals (and maybe even hot tea) before you know it.
And if you’re still in survival mode, don’t worry. Stick to the bland and boring for now, rest when you can, and remember—you and the kids will eat real food again.
Eventually.
Probably.
If you’re looking for some more home remedies for common family ailments, then follow my Pinterest Board Home Remedies || Heal Your Family.
Have a go-to comfort food for post-stomach bug recovery? Let me know in the comments! And if you found this helpful, pin it for later or share it with a fellow tired mum who needs a survival guide.
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