Scientifically, the stomach flu is well-known as viral gastroenteritis, a highly contagious infection the affects your stomach and intestines.

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Norovirus — the most usual stomach flu virus — outcomes in 19–21 million cases each year in the United states alone (1).

The major symptoms that the stomach flu incorporate nausea, vomiting, diarrhea, stomach cramping, and ab pain (2).

Fortunately, part foods and beverages may aid settle her stomach, prevent further complications, and assist you bounce earlier faster.

Here are 17 foods and also drinks for when you have the stomach flu.

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1. Ice chips
The most common complication the the stomach flu is dehydration (3).

When the virus strikes you, it have the right to be daunting to save anything down, including water and other liquids.

Though hydration is critical when challenged with this illness, drink too lot at once may worsen nausea and vomiting.

Sucking on ice chips is a great place come start, together it avoids you from spend liquids also quickly. This may help you save fluids down and also stay far better hydrated in the at an early stage stages of the stomach flu (4).


ice chips aid you take it in water slowly, which her body might tolerate much better in the beforehand stages of the stomach flu.

2. Clear liquids

Diarrhea and vomiting space the main symptoms of the stomach flu. Lock can conveniently lead to dehydration if shed fluids aren’t replaced (5).

Clear liquids are mostly composed of water and also carbs, making them basic to digest. Some choices are:

brothdecaffeinated teasclear fruit juices, such as apple, cranberry, and also grape juicecoconut wateroral rehydration solutions, such as Pedialyte

Keep in mind the fruit juices and also sports drinks can be very high in sugar, therefore it’s crucial to no drink too much of these beverages in ~ once. Plus, avoid providing them to infants and young kids without skilled guidance, as they may worsen diarrhea (5, 6, 7).


clean liquids are quickly digested and assist replenish fluids lost because of diarrhea and vomiting.

3. Electrolyte beverages

Electrolytes are a group of electrically-charged minerals that aid critical bodily functions, such as blood pressure regulation and also muscle contraction (8, 9).

Replacing shed fluids and also electrolytes is the cornerstone that stomach flu therapy (10).

At the very first onset the diarrhea and vomiting, health professionals often recommend dental rehydration solutions, especially for infants and also children. This contain water, sugar, and also electrolytes in specific proportions the are simple to digest (11, 12, 13).

Sports drinks are one more option to assist replenish fluids and electrolytes however are typically greater in sugar.

Researchers suggest that they might be just as efficient as oral rehydration services at treating dehydration in adult (14).


Electrolyte beverages carry out fluids and replenish necessary minerals lost during the stomach flu.

4. Peppermint tea

Peppermint tea may aid relieve stomach flu symptoms. In fact, simply the odor of peppermint might reduce nausea (15).

In one examine in 26 world who proficient nausea ~ surgery, smelling peppermint oil while doing deep breath exercises relieved nausea in 58% of entrants (16).

Other studies suggest that smelling peppermint oil may help decrease illustration of diarrhea in those through irritable bowel syndrome (IBS) (17).

While researches on the services of peppermint tea because that stomach flu specifically space lacking, over there is tiny to lose by do the efforts it. At the really least, peppermint tea is a potential resource of much-needed fluids as soon as you’re sick.


several studies imply that odor peppermint may alleviate nausea, though more research is needed on peppermint and the stomach flu specifically.

5. Ginger
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Ginger is typically used to alleviate nausea, a major symptom the the stomach flu (18).

Though study on ginger for nausea throughout the stomach flu especially is lacking, numerous studies have found that ginger assisted reduce nausea due to pregnancy, cancer treatment, and also motion sickness (19, 20, 21).

Ginger is accessible fresh, as a spice, or together an ingredient in teas, ginger ale, and candies. Meanwhile, concentrated quantities of this spice deserve to be uncovered in syrups, capsules, and tinctures (22).

However, it may be best to avoid focused sources, together ginger may cause diarrhea once taken in high sheep (23).

Instead, shot freshly grating ginger root into a soup or imminent it in tea to perhaps relieve nausea throughout the stomach flu.


plenty of studies assistance using ginger to reduce nausea, but much more research is required on using this herb to alleviate nausea during the stomach flu specifically.

6. Broth-based soups

When enduring diarrhea, the American college of Gastroenterology recommends broth and also broth-based soups as a an initial choice when transitioning earlier to eating (24).

Broth-based soups have actually a an extremely high water content, i m sorry can assist with hydration throughout a bout that stomach flu.

They’re also fantastic source of sodium, one electrolyte that have the right to quickly end up being depleted with regular vomiting and also diarrhea.

For example, 1 cup (240 ml) the a conventional chicken-noodle soup is around 90% percent water and also provides around 50% of the daily Value (DV ) for salt (25).


during the stomach flu, broth-based soups space an ideal transition to hard foods, as they carry out plenty of fluids and also electrolytes.

7–10. Bananas, rice, applesauce, and also toast

Bananas, rice, applesauce, and also toast are the foundation of the BRAT diet.

Health professionals commonly recommend these bland foodstuffs for stomach complaints, as they’re gentle on your stomach.

Keep in mind that the BRAT diet alone will not administer your body with all the nutrients it needs.

In fact, the American Academy of Pediatrics proposal that youngsters return to their usual age-appropriate diets as quickly as they space rehydrated (26, 27).

Nonetheless, bananas, rice, applesauce, and toast room safe choices to start with once queasy indigenous the stomach flu.


Bananas, rice, applesauce, and toast room safe foods to shot while sick with the stomach flu.

11–13. Dry cereal, crackers, and pretzels

To protect against triggering nausea and vomiting throughout the stomach flu, dry foodstuffs like cereal, level crackers, and also pretzels space safe alternatives (28, 29).

Since they’re cost-free of spices, low in fat, and low in fiber, they’re gentle on her tummy.

They’re also made increase of simple carbs, which space quickly and also easily spend (30).

What’s more, these sleek grains room often fortified with necessary vitamins and minerals, i beg your pardon may assist you get closer to meeting your day-to-day nutrient requirements while ok (31).


dried cereal, crackers, and also pretzels may be better tolerated during the stomach flu, together they’re straightforward to digest, cost-free of spices and low in fat and also fiber.

14. Plain potatoes

Bland foods like plain potatoes are good options when you have the stomach flu.

Plain potatoes space soft, short in fat, and also made up of quickly digestible starches. They’re likewise loaded with potassium, which is among the main electrolytes lost throughout vomiting and diarrhea (32).

In fact, just 1 tool potato (167 grams) provides around 12% that the DV for potassium (33).

Avoid including high-fat toppings, such together butter, cheese, and sour cream, together they can worsen diarrhea. Instead, think about seasoning your potatoes with a dash of salt, as sodium can become depleted during the stomach flu.


level potatoes are quickly digested and also rich in potassium, an important electrolyte the can come to be depleted during the stomach flu.

15. Eggs
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Eggs space a nutritious choice when you ill through the stomach flu.

When prepared with minimal included fat, dairy, and also spices, eggs are simple on her stomach.

They’re also fantastic source of protein, through 6 grams per huge egg, and administer other nutrients, like B vitamins and selenium, i m sorry is a mineral that’s vital for her immune device (34, 35).

Avoid frying egg in oil, butter, or lard, together high amounts of fat might worsen her diarrhea (36).


eggs are basic on her stomach and also rich in protein and also other nutrients, making lock a good option as soon as you’re sick v the stomach flu.

16. Low-fat poultry and meat

Lean poultry and also meats might be far better tolerated 보다 high-fat alternatives when you have actually the stomach flu. Lean selections include:

skinless, white meat cut of chicken and also turkeyextra-lean floor chicken, turkey, and beeflow-fat cold cut (lunch meat), such as chicken, turkey, and also hamextra-lean cut of beef, together as optimal sirloin and also eye of ring steakpork chops through the fat trimmed off

Avoid frying the meat and also instead opt because that baking, roasting, or grilling to help keep the fat contents low and prevent further aggravating her upset stomach.


Low-fat poultry and also meat space recommended end high-fat options, as they may be much better tolerated throughout the stomach flu.

17. Fruit

When hit with the stomach flu, replenishing fluids is a top priority.

Beverages no the just option for hydration. In fact, plenty of fruits space 80–90% water. The complying with are few of the fruits highest possible in water (37, 38, 39, 40):


Fruits also carry out an abundance of vitamins and minerals, such as potassium and vitamins A and also C (41).


eating fruit can assist replenish fluids once you have actually the stomach flu, which is a height priority.

Food and also drinks come avoid

Some foods and also beverages might worsen nausea, vomiting, diarrhea, and also other stomach flu symptoms. Consider staying clear of the following:


Caffeine, dairy, and overly sweet, spicy, or fat foods and drinks might aggravate stomach flu symptoms.

The bottom line

When confronted with the stomach flu, it have the right to be daunting to store food and also beverages down.

Ice chips, clean liquids, and electrolyte beverages are an excellent places to start, as they can aid replenish fluids and electrolytes.

Until she able come tolerate your usual diet, bland alternatives like soups, refined grains, and also plain potatoes space safe. Eggs, fruit, and also low-fat poultry may additionally be easier to digest.

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Allowing your body to rest, continuing to be hydrated, and also trying few of the foodstuffs on this list may aid you recover more quickly when the stomach flu strikes.


Written by Makayla Meixner MS, RDN top top July 1, 2019

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