Diet for the Stomach Flu: Nutrition Tips and Meal Ideas

The stomach flu, also known as viral gastroenteritis, is a common illness caused by various viruses that infect the stomach and intestines. Some common symptoms are vomiting, diarrhea, nausea, stomach pain, and fever. The best way to treat the stomach flu is to rest and stay hydrated, but proper nutrition is also essential to help you recover faster. Eating the right foods can also help alleviate some of the symptoms and discomfort associated with the stomach flu.

In this article, we will discuss the recommended diet for the stomach flu and the foods to eat and avoid, as well as clear fluids, bland carbohydrates, electrolyte-rich foods, probiotics, and lean proteins that can aid in your recovery.

Foods to Eat if You Have the Stomach Flu

When you have the stomach flu, it’s essential to eat foods that are gentle on your stomach. Eating small, frequent meals throughout the day can also help prevent nausea and vomiting. Some foods that are easy to digest and also provide the essential nutrients your body needs are:

Clear Fluids

Clear liquids are essential for rehydration and are the first recommended foods for a person with the stomach flu. Clear liquids refer to any fluids that you can see through, such as water, broth, apple juice, clear sodas, tea, and ice chips. Drinking plenty of fluids is crucial to prevent dehydration, which can lead to more severe health problems.

Electrolyte-Rich Foods and Liquids

Electrolytes are essential minerals such as sodium, potassium, and magnesium that regulate various functions in your body, such as fluid balance, muscle function, and nerve signaling. When you have the stomach flu, you may lose electrolytes through vomiting and diarrhea, which further exacerbates dehydration. Drinking fluids and eating foods high in electrolytes can help replace what you’ve lost and prevent dehydration. You can replenish electrolytes by consuming any of the following:

Coconut water: natural electrolyte-rich fluid
(Read more about the benefits of coconut water.)
Broth and soup: broth made from chicken, turkey, or beef contains essential electrolytes like sodium, potassium, and magnesium that can help you stay hydrated and combat dehydration
Sports drinks: popular for their high rehydrating ability

Bland Carbohydrates

Foods that are gentle on the stomach and contain carbohydrates can provide your body with energy without stressing your digestive system. Avoid high-fiber foods during this time that can further irritate the digestive system. Some bland carbohydrate options are:

White rice
Oatmeal
Saltine crackers
Toast without butter
Bananas

Lean Proteins

Protein is necessary for the body to build and repair tissues, but it is crucial to eat lean sources of protein when you’re experiencing digestive issues. Good protein sources include:

Boiled egg whites
Baked chicken without the skin
Silken tofu

Probiotic-Rich Foods and Drinks

Probiotics are beneficial bacteria that help maintain a healthy gut environment and can reduce the severity and duration of diarrhea and other digestive issues. Some probiotic-rich foods are:

Kefir
Yogurt
Kimchi

Foods to Avoid

When you have the stomach flu, some foods and beverages can exacerbate your symptoms and irritate your digestive system. It’s best to avoid these foods until your symptoms subside:

Fried and fatty foods
Spicy foods
Dairy products
Alcohol and caffeine

Meal Ideas for the Stomach Flu

If you’re looking for some stomach flu-friendly meal ideas, here are some options that are gentle on your digestive system and provide essential nutrients:

Chicken Noodle Soup

Chicken noodle soup is a classic comfort food that provides essential nutrients like electrolytes, protein, and carbohydrates in an easy-to-digest form. You can choose to make your own broth or buy a low-sodium canned variety for a quick meal option.

Bananas with Peanut Butter

Bananas are rich in potassium, which can help replace electrolytes that you may have lost from vomiting and diarrhea. Pairing bananas with a small amount of peanut butter provides protein and healthy fats, making this a balanced snack option.

(I recommend checking out my article on the health benefits of bananas for valuable insights)

Bananas with Peanut Butter

Rice Porridge with Ginger

Similar to chicken noodle soup, rice porridge with ginger is a traditional remedy for stomach flu and other digestive issues. Rice porridge is easy to digest and provides gentle carbohydrates, while ginger can help alleviate nausea and other stomach discomforts.
(If you’re interested, I suggest reading more about the health benefits of ginger.)

Scrambled Eggs with Toast

If you’re feeling up to it, scrambled eggs with toast provide a good source of protein and carbohydrates that are easy to digest. Choose whole-grain toast for added fiber, and keep it plain or with a small amount of jam or honey.
(I recommend that you read about egg consumption for more information.)

Scrambled Eggs with Toast

Conclusion

A proper diet for the stomach flu is essential for recovery when you are experiencing this illness. Following a diet for the stomach flu that includes gentle, easy-to-digest foods rich in carbohydrates, proteins, and electrolytes can help alleviate symptoms and promote faster healing. Hydration is also key, so be sure to consume clear fluids and electrolyte-rich liquids like chicken broth, coconut water, and sports drinks. Avoiding foods that may irritate your digestive system, such as spicy dishes and dairy products, is important for feeling better. Embracing diet for the stomach flu-friendly meal options such as chicken noodle soup, bananas with peanut butter, rice porridge with ginger, and scrambled eggs with toast can not only provide the necessary nutrition for recovery but also help ease your symptoms.