Best Foods to Eat After Stomach Bug: Gentle Recovery Tips

After a stomach bug, your digestive system needs careful support. Putting the right foods back in helps restore balance, nourish your body, and speed up healing. Here’s a science-backed guide to the best foods to eat post-infection.

Why Nutrition Matters When Recovering from a Stomach Bug

A stomach bug disrupts gut flora, damages intestinal lining, and depletes vital nutrients. Eating the wrong foods can worsen discomfort, while the right ones support recovery. Focus on bland, easy-to-digest, and gut-friendly options that replenish electrolytes, proteins, and probiotics—key to restoring digestive health quickly and safely.

Top Foods to Eat After a Stomach Bug

1. BRAT Diet Staples: Bland and Binding

The BRAT diet—Bananas, Rice, Applesauce, Toast—remains a trusted go-to for gentle digestion. Bananas are rich in potassium, soothing fiber that calms irritation. Rice, especially white or white rice, provides bland, easily absorbed carbs. Applesauce offers pectin, a soluble fiber that supports gut lining repair. Toast, when low-fiber and well-cooked, gives structure without stressing the stomach.

2. Electrolyte-Rich Fluids and Broth

Dehydration is a major risk after a stomach bug. Sip clear fluids like oral rehydration solutions, diluted fruit juices, or bone broth. These replace lost electrolytes and fluids. Bone broth, in particular, contains collagen and amino acids that support gut healing and reduce inflammation—backed by 2024 studies on post-infection recovery.

3. Probiotic and Fermented Foods for Gut Rebalancing

Once digestive function starts recovering, reintroducing probiotics helps restore healthy gut bacteria. Start with mild options like plain Greek yogurt (unsweetened), kefir, or fermented vegetables like lacto-fermented carrots—low in FODMAPs and easy to digest. These foods support microbiome balance without triggering digestive distress.

Supporting Keywords: Gut healing, post-bug recovery, digestive support, electrolyte balance, gut microbiome restoration

Recovering from a stomach bug requires patience and smart nutrition. Prioritize bland, nutrient-dense foods that ease digestion, replenish fluids, and rebuild gut health. Listen to your body—if discomfort persists, consult a healthcare provider. For most, gentle feeding with the foods above accelerates healing and prevents complications. Start with small portions, stay hydrated, and gradually reintroduce variety as energy returns.