Foods That Help Your Gut Recover from a Stomach Virus

By: Dr. Donna Powell & Dr. Renee M. Marchioni Beery

Stomach viruses can leave you feeling weak, nauseous, and uncomfortable until your gut’s microbiome can rebalance itself. Rest and hydration are key during recovery, but choosing the right foods can also speed up your body’s natural healing process. Let’s break down the best foods to help you recover from a stomach virus, allowing you to bounce back to full health quickly.

Introducing The BRAT Diet

The BRAT diet (Bananas, Rice, Applesauce, Toast) may have been your mom’s remedy for stomach viruses when you were a child, and with good reason. This traditional guide of foods will soothe and upset stomach and provide easily digestible nutrients during recovery. Bananas are rich in potassium and easily digestible carbohydrates, making them gentle on the stomach. Rice and toast provide bland, starchy options that can help absorb excess stomach acid and ease nausea. Applesauce is another low-fiber option that can provide essential vitamins and minerals without irritating the digestive system.

Drink Clear Liquids to Rehydrate

Staying hydrated when recovering from a stomach virus is essential, as vomiting and diarrhea can quickly lead to dehydration. Clear liquids like water, clear broth, and electrolyte drinks help replenish the fluids your body lost while sick and prevent the dangerous effects of dehydration. Try sipping on these fluids throughout the day to help soothe a sore throat and relieve nausea.

Plain Yogurt for Probiotics

Plain yogurt contains beneficial probiotics that can help restore balance to the gut microbiome after a stomach virus. Probiotics are “good” bacteria that support digestive health and immune function. Look for yogurt with live and active cultures, as these contain the highest levels of probiotics. Try to avoid flavored yogurts with added sugars, since these can irritate the stomach further.

Oatmeal For Prebiotics

This easy, nourishing option can provide much-needed energy and nutrients during recovery from a stomach virus and remedy some of the weakness that follows an illness. Opt for plain, cooked oatmeal without added sugar or flavorings, which can be too harsh on the digestive system. Oatmeal is rich in soluble fiber, which can help bulk up stools and reduce diarrhea. You can also add a spoonful of honey for sweetness and extra energy.

Boiled Potatoes for Carbs

Easy to digest and a good source of carbohydrates, boiled potatoes are pure fuel for your body during recovery. They are rich in potassium, which is an essential electrolyte that is depleted when your body goes through vomiting and diarrhea. Avoid adding butter, oil, or other high-fat toppings at this point. Instead, season your boiled potatoes with a little salt or fresh herbs for flavor.

Herbal Teas to Relieve Nausea

Ginger, peppermint, and chamomile tea can help soothe your upset stomach and reduce nausea and vomiting. Ginger has anti-inflammatory properties that can help calm the digestive system, while peppermint and chamomile have calming effects on the stomach muscles. Sipping on warm herbal tea throughout the day can also help keep you hydrated and provide comfort during recovery. Avoid caffeinated teas as caffeine can irritate the stomach. Instead, look for labels that are herbal, caffeine-free, or decaffeinated.

Combining Methods for Best Results

Recovering from a stomach virus takes time, but choosing the right foods helps support your gut health and speeds up the healing process by giving your body what it needs. Incorporating gentle, easily digestible options like bananas, rice, applesauce, toast, clear liquids, plain yogurt, oatmeal, boiled potatoes, and herbal teas provides essential nutrients while soothing your upset stomach. Remember to listen to your body and eat slowly, stopping if you experience any discomfort. With the right nourishment and care, you’ll be back to feeling your best in no time!

For more on gut health, contact Gastro MD. We are a cutting-edge clinical gastroenterology practice that sets the standard in digestive health care. Schedule a consultation or learn more about how we can support your digestive wellness journey.