What to Drink and Eat to Kill Stomach Bug: A Complete Recovery Guide

Dealing with a stomach bug can leave you feeling miserable and wondering what you can safely consume. Viral gastroenteritis, commonly known as stomach flu, affects millions of Americans each year, causing uncomfortable symptoms like nausea, vomiting, diarrhea, and abdominal cramping. While there’s no magic drink that will instantly “kill” the virus, choosing the right foods and beverages can significantly ease your symptoms, prevent dehydration, and help your body recover more quickly.

Understanding what to drink and eat when you have a stomach bug is crucial for managing symptoms and avoiding complications. This comprehensive guide will walk you through the best options to support your recovery and help you feel better faster.

Understanding Stomach Bugs and Why Hydration Matters

Stomach bugs are typically caused by viral infections, with norovirus being the most common culprit in the United States, affecting approximately 21 million people annually. These viruses attack your digestive system, leading to inflammation of the stomach and intestines.

The primary concern with stomach flu is dehydration. When you’re experiencing frequent vomiting and diarrhea, your body loses essential fluids and electrolytes at a rapid rate. This makes proper hydration the cornerstone of treatment and recovery.

What to Drink to Combat Stomach Bug Symptoms

Start with Ice Chips

When you’re in the acute phase of stomach flu and can’t keep anything down, ice chips are your best friend. They provide hydration without overwhelming your stomach. Sucking on ice chips slowly allows you to rehydrate gradually, reducing the likelihood of triggering more nausea or vomiting.

Oral Rehydration Solutions

Oral rehydration solutions are specifically formulated to replace lost fluids and electrolytes in the exact proportions your body needs. Products like Pedialyte aren’t just for children—adults can benefit greatly from these solutions, especially during the first 24-48 hours of illness.

These drinks contain the right balance of water, sugar, and electrolytes (sodium, potassium, and chloride) that help your body absorb fluids more effectively than water alone.

Clear Broths and Bouillon

Clear broths serve double duty: they keep you hydrated while providing essential sodium that’s depleted through vomiting and diarrhea. Chicken, beef, or vegetable broths are gentle on your stomach and can be sipped slowly throughout the day.

The warmth of broth can also be soothing and may help ease nausea. Aim for low-sodium varieties if you’re concerned about salt intake, though some sodium is beneficial during illness.

Herbal Teas for Symptom Relief

Certain herbal teas can provide both hydration and symptom relief:

• Peppermint tea: Studies show that even the aroma of peppermint can reduce nausea. Drinking peppermint tea may help calm your stomach and reduce queasiness.
• Ginger tea: Ginger has natural anti-nausea properties supported by research. Fresh ginger root steeped in hot water makes an effective remedy for stomach upset.
• Chamomile tea: Known for its calming properties, chamomile can help relax your digestive system and may reduce cramping.

Ensure these teas are decaffeinated, as caffeine can worsen dehydration and irritate your digestive system.

Coconut Water

Coconut water is a natural source of electrolytes, particularly potassium. It’s gentler on the stomach than sports drinks and contains less sugar. This makes it an excellent choice for rehydration once you can tolerate more than just sips of liquid.

Clear Fruit Juices (Diluted)

While clear juices like apple, white grape, or cranberry juice can help with hydration, they should be consumed in moderation and ideally diluted with water. Full-strength fruit juice contains high amounts of sugar that can actually worsen diarrhea, especially in children.

Sports Drinks

Sports drinks like Gatorade or Powerade can help replace electrolytes lost through vomiting and diarrhea. However, they typically contain more sugar than oral rehydration solutions. For adults, they can be effective, but consider diluting them with water to reduce sugar content.

What to Eat When You Have a Stomach Bug

The BRAT Diet and Beyond

The BRAT diet—Bananas, Rice, Applesauce, and Toast—has long been recommended for stomach issues. These foods are:

• Bland and unlikely to upset your stomach further
• Low in fiber, making them easier to digest
• Binding, which can help firm up loose stools

However, modern medical guidance suggests that while the BRAT diet can be helpful initially, you shouldn’t restrict yourself to only these foods for extended periods. Once you can tolerate food, gradually introduce a more varied diet to ensure proper nutrition.

Plain Crackers and Dry Toast

Simple carbohydrates like saltine crackers, plain toast, or dry cereal are excellent starter foods. They’re easy to digest, unlikely to trigger nausea, and can help absorb excess stomach acid. The small amount of salt on crackers can also help replace lost sodium.

White Rice and Plain Pasta

Plain white rice and pasta are gentle on your digestive system and provide easily digestible carbohydrates for energy. Avoid adding butter, oil, or rich sauces—keep these foods as plain as possible during the acute phase of illness.

Boiled or Baked Potatoes

Potatoes are an excellent source of potassium, an important electrolyte that’s depleted during stomach flu. Serve them plain—boiled, baked, or mashed without butter, cream, or milk. A small amount of salt is acceptable and can help with sodium replacement.

Bananas

Bananas are easy to digest and rich in potassium. They’re also gentle on the stomach and can help replace nutrients lost during illness. The pectin in bananas may also help firm up stools if you’re experiencing diarrhea.

Applesauce

Unsweetened applesauce is easier to digest than raw apples because the cooking process breaks down the fiber. It provides gentle nutrition without irritating your stomach and contains pectin, which can help with diarrhea.

Plain Scrambled or Boiled Eggs

Once you’re feeling a bit better, eggs can provide much-needed protein. Prepare them simply—boiled or scrambled without added butter, oil, or dairy. Eggs are nutrient-dense and relatively easy on the stomach when prepared plainly.

Lean Proteins

As you continue to recover, gradually introduce lean proteins:

• Skinless chicken breast (baked or boiled)
• Turkey
• White fish
• Tofu

Avoid frying or adding heavy sauces. Keep preparations simple with minimal seasoning.

Cooked Vegetables

Once you’re tolerating other foods well, add soft, cooked vegetables like carrots, green beans, or zucchini. Avoid raw vegetables and those that cause gas, such as broccoli, cauliflower, or cabbage, until you’re fully recovered.

Foods and Drinks to Avoid During Stomach Bug

Certain items can worsen your symptoms or delay recovery:

Dairy Products

Many people develop temporary lactose intolerance during and after stomach flu. Milk, cheese, yogurt, and ice cream can worsen diarrhea and should be avoided until you’re fully recovered—sometimes for up to a month after symptoms resolve.

Fatty and Fried Foods

High-fat foods are harder to digest and can trigger nausea, vomiting, and diarrhea. Avoid fried foods, fatty meats, cream-based sauces, and rich desserts until you’re completely better.

Caffeinated Beverages

Coffee, caffeinated tea, and energy drinks can stimulate your digestive system and worsen diarrhea. Caffeine is also a diuretic, which can contribute to dehydration. Stick to decaffeinated options during your illness.

Alcohol

Alcohol irritates the stomach lining and contributes to dehydration. Avoid all alcoholic beverages while you have stomach flu and for several days after symptoms resolve.

Spicy Foods

Spices can irritate your already-inflamed digestive system and trigger nausea or vomiting. Save the hot sauce and curry for when you’re fully recovered.

High-Sugar Foods and Drinks

Excess sugar can draw water into your intestines and worsen diarrhea. Avoid candy, regular soda, sweetened juices, and sugary desserts during illness.

Raw Fruits and Vegetables

While fruits and vegetables are normally healthy choices, the high fiber content in raw produce can be too much for your compromised digestive system. Stick to cooked options or those naturally low in fiber, like bananas and applesauce.

Timeline for Introducing Foods and Drinks

First 24 Hours

Focus primarily on hydration. Sip ice chips, clear liquids, and oral rehydration solutions. If you can tolerate these without vomiting, you can try small amounts of clear broth or herbal tea.

24-48 Hours

If you’re keeping liquids down, gradually introduce bland foods like crackers, toast, or plain rice. Start with small amounts—just a few bites at a time. Continue prioritizing fluid intake.

48-72 Hours

Add more variety with bananas, applesauce, boiled potatoes, and plain pasta. If tolerated well, try scrambled eggs or a small amount of chicken breast. Continue drinking plenty of fluids.

Days 3-7

Gradually expand your diet to include more lean proteins, cooked vegetables, and eventually small amounts of healthy fats. Listen to your body and don’t rush the process.

When to Seek Medical Attention

While most stomach bugs resolve on their own within a few days, certain symptoms warrant medical attention:

• Inability to keep down any liquids for 24 hours
• Blood in vomit or stool
• Severe abdominal pain
• Signs of dehydration: extreme thirst, dry mouth, dark urine, dizziness, or confusion
• High fever (above 104°F or 40°C)
• Symptoms lasting more than several days
• Infants, elderly individuals, or those with compromised immune systems should seek care sooner

If you’re concerned about your symptoms or unsure whether you need medical care, it’s always better to consult with a healthcare provider. They may recommend specific treatments or interventions based on your individual situation.

Additional Tips for Recovery

Rest Adequately

Your body needs energy to fight the infection. Get plenty of rest and avoid strenuous activities until you’re fully recovered.

Practice Good Hygiene

Stomach bugs are highly contagious. Wash your hands frequently, disinfect surfaces, and avoid preparing food for others while you’re ill and for at least 48 hours after symptoms resolve.

Eat Small, Frequent Meals

Rather than three large meals, eat small amounts every few hours. This approach is easier on your digestive system and helps maintain steady energy levels.

Listen to Your Body

Everyone’s recovery timeline is different. Don’t force yourself to eat if you’re not ready, but do prioritize hydration. Pay attention to how your body responds to different foods and adjust accordingly.

The Bottom Line

While there’s no drink that will instantly “kill” a stomach bug, choosing the right beverages and foods can significantly impact your comfort and recovery speed. The key principles are:

• Prioritize hydration with clear liquids and oral rehydration solutions
• Start with bland, easily digestible foods
• Avoid items that can worsen symptoms like dairy, fatty foods, and caffeine
• Introduce foods gradually as your tolerance improves
• Give your body time to heal

Most people recover from stomach flu within a few days with proper rest and nutrition. By following these guidelines for what to drink and eat, you’ll support your body’s natural healing process and get back to feeling like yourself more quickly. Remember, if your symptoms are severe or persist beyond several days, don’t hesitate to seek medical advice.

Sources:

• Centers for Disease Control and Prevention – Norovirus
• National Institute of Diabetes and Digestive and Kidney Diseases – Viral Gastroenteritis
• PubMed Central – Viral Gastroenteritis
• Mayo Clinic – Viral Gastroenteritis Treatment
• American Academy of Family Physicians – Acute Gastroenteritis
• USDA FoodData Central – Nutrient Database