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17 Foods and Drinks for When You Have the Stomach Flu

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You Have the Stomach Flu

When you’re battling and you have the stomach flu, also known as viral gastroenteritis, finding foods and drinks that are gentle on your digestive system is crucial. This condition can lead to symptoms like nausea, vomiting, diarrhea, and abdominal pain, making eating and drinking challenging.

However, certain foods and beverages can help keep you nourished and soothe your stomach during this time. Here’s a comprehensive guide to what you should consume when the stomach flu hits.

Ice Chips

Ice chips are small, digestible pieces of ice, ideal for maintaining hydration when nausea and vomiting make it difficult to keep fluids down. Their quick-melting nature allows for a gradual release of water into the body, making them a suitable option for those who find it challenging to consume larger amounts of liquid.

This method of hydration is especially beneficial in preventing dehydration without overwhelming the stomach, providing a steady and manageable intake of fluids.

Benefits and Considerations:

Using ice chips for hydration offers several advantages, including their ease of consumption and the soothing effect they can provide for sore throats or fever relief. However, it’s important to remember that ice chips should not replace water or electrolyte solutions entirely but rather serve as a supplementary method of hydration until larger volumes of liquid can be tolerated.

Ensuring the ice is made from clean, safe-to-drink water is crucial, as is being mindful of the potential choking hazard they pose, especially for children or individuals with swallowing difficulties. Despite these considerations, ice chips are an effective way to stay hydrated during illness, gradually reintroducing fluids into the body’s system with minimal discomfort.

Clear Liquids

Clear liquids like water, broth, and herbal teas are vital for maintaining hydration, particularly during times of illness. They are gentle on the digestive system and effective in replenishing fluids lost due to vomiting or diarrhea. It’s important to steer clear of caffeinated or highly sugary drinks, as they may worsen symptoms.


Electrolyte solutions or drinks play a pivotal role in managing hydration, especially during health challenges such as diarrhea or vomiting. These solutions are designed to replenish the body with essential salts and minerals that are lost during these bouts of illness.

Electrolytes, including

  • Sodium
  • Potassium
  • Chloride

A fundamental in maintaining the body’s fluid balance, ensuring that your physiological systems function optimally. Their importance cannot be overstated, as they help in preventing dehydration, a common risk associated with prolonged episodes of vomiting or diarrhea.

Incorporating electrolyte-rich beverages into your recovery process can significantly aid in stabilizing your hydration levels. These drinks are specially formulated to restore the electrolyte balance quickly and efficiently, offering a targeted approach to rehydration.

Unlike regular water or clear liquids, electrolyte solutions contain a balanced mix of salts and minerals mirroring the body’s natural composition, making them more effective in addressing dehydration. For individuals experiencing fluid loss, these solutions can provide a much-needed boost to the body’s hydration status, supporting overall health and recovery.

You Have the Stomach Flu


Peppermint tea and the inhalation of peppermint oil serve as effective natural remedies for combating nausea and soothing stomach discomfort. The key lies in the antispasmodic properties of peppermint, which help to relax the muscles of the digestive tract, thereby alleviating the symptoms associated with stomach ailments such as the stomach flu. Drinking peppermint tea gently soothes the stomach lining and can provide immediate relief from the discomfort and distress of nausea.

Similarly, the aroma of peppermint oil has been shown to have a calming effect on the digestive system, reducing the severity of nausea and promoting a sense of well-being. This dual approach of either consuming peppermint in the form of tea or inhaling its essential oil can be particularly beneficial during episodes of the stomach flu, offering a natural and gentle method to ease symptoms and support the digestive health.

Ginger A Natural Remedy for Nausea

Ginger stands out as a natural remedy with a long history of use for its anti-nausea properties. Its effectiveness in alleviating nausea and promoting digestion is well-documented and widely recognized. Here’s a closer look at how incorporating ginger into your diet can offer relief from digestive discomforts.

Ginger Tea for Digestive Comfort

Ginger tea is a soothing and warm beverage that can bring immediate relief to an upset stomach. The active compounds in ginger, such as gingerol, work to soothe the digestive system and reduce feelings of nausea. Drinking a cup of ginger tea can be particularly comforting and beneficial, especially when experiencing motion sickness, pregnancy-related nausea, or the effects of chemotherapy.

Real Ginger Ale: A Refreshing Alternative

For those who prefer a more refreshing way to consume ginger, ginger ale made with real ginger is an excellent choice. Unlike many commercial brands that use artificial flavors, ginger ale that contains genuine ginger extract retains the root’s natural anti-nausea benefits. Consuming a chilled glass of real ginger ale can help settle the stomach and alleviate nausea, making it a favored remedy for many.

The Benefits of Raw Ginger

Incorporating raw ginger into your diet is another effective way to harness its anti-nausea properties. Adding a few slices of raw ginger to hot water or meals can aid in digestion and prevent nausea. For those who can tolerate the strong flavor, chewing on a small piece of raw ginger can provide immediate relief from nausea and digestive discomfort.

Broths for Hydration and Nutrition

Comforting and Nutritious

Clear broths, such as those made from chicken or vegetables, offer more than just comfort during times of illness or when solid foods are not an option. They serve as a gentle yet effective way to stay hydrated while also providing the body with essential nutrients.

Easy on the Stomach

Due to their light and easily digestible nature, clear broths are particularly beneficial for those with sensitive stomachs. They can help maintain hydration and provide a source of energy without overwhelming the digestive system.


When recovering from the stomach flu, selecting the right foods is crucial for easing symptoms and promoting healing. The BRAT diet, along with other bland foods like dry grains and potatoes, plays a pivotal role in this recovery process.

The BRAT Diet: A Gentle Approach to Recovery

Consisting of bananas, rice, applesauce, and toast—is a time-tested strategy recommended for its gentle impact on the digestive system. These foods are not only bland but also possess qualities that can help reduce diarrhea and bind stools.

Benefits for Digestive Health
  • Bananas: Rich in potassium, they help restore electrolyte balance.
  • Rice: Offers energy with minimal risk of irritation.
  • Applesauce: Provides a source of fiber that can help firm up stools.
  • Toast: Easy to digest and can help absorb excess stomach acids.

Dry Grains for Digestive Ease

Absorbing Stomach Acids

Dry grains, such as crackers, pretzels, and plain cereals, are beneficial for their ability to absorb stomach acids. Their simple composition makes them easy to digest, offering a safe reintroduction to solid foods.

A Gradual Return to Normal Eating

Starting with dry grains can be an effective way to transition back to a more varied diet after a period of illness, providing a foundation that prepares the digestive system for more complex foods.

You Have the Stomach Flu


Nutrient-Rich Comfort Food

Potatoes, when boiled or baked without added fats or spices, are an excellent choice for those recovering from stomach flu. They’re not only easy on the stomach but also provide a comforting source of energy and nutrients, contributing to the overall healing process.

Eggs: A Gentle Protein Source

Eggs, when prepared as scrambled or boiled, stand out as an excellent source of high-quality protein that is kind to the digestive system. Their versatility and ease of digestion make them an ideal choice for those with stomach sensitivities or during recovery from gastrointestinal upset.

It’s crucial, however, to ensure that the eggs are thoroughly cooked to avoid any potential digestive discomfort that can arise from undercooked eggs. This cooking method ensures that the eggs are safe to consume, minimizing the risk of exacerbating any digestive issues.

Lean Meats: Protein Without the Digestive Strain

Lean meats, such as chicken or turkey, offer a substantial source of protein that is necessary for healing and recovery without overwhelming the digestive system. To ensure these meats are as gentle on the stomach as possible, they should be prepared without the addition of oils or spices, which can cause irritation or discomfort. Additionally, it is advisable to select cuts of meat that are low in fat since fatty foods can be more challenging to digest and may lead to further gastrointestinal distress.


While fruits are an essential part of a balanced diet, not all fruits are suitable for a sensitive stomach. Bananas and applesauce are particularly beneficial due to their soft texture and gentle fiber content, which can aid in digestion without causing irritation.

Lose Belly Fat

These fruits offer nutritional benefits, including vitamins and minerals, while being easy on the digestive system. On the other hand, it’s important to avoid citrus fruits, berries, and other fruits that are highly acidic or contain high levels of fiber, as these can be irritating to a sensitive stomach and exacerbate digestive discomfort.

What to Avoid

Steer clear of dairy products, fatty foods, caffeine, alcohol, and spicy foods, as these can exacerbate symptoms. It’s also advisable to avoid raw vegetables and fruits other than those mentioned as safe.


The key to managing stomach flu symptoms lies in gentle, hydrating, and easy-to-digest foods and drinks. Following the guidelines above can help ease your symptoms and speed up your recovery.

When to Seek Medical Attention

If symptoms persist for more than a few days, or if you experience severe dehydration, high fever, or blood in your vomit or stool, it’s important to seek medical attention.


Dealing with the stomach flu can be unpleasant, but with the right dietary choices, you can alleviate some of the discomfort and nourish your body back to health. Remember, hydration is key, and gentle, bland foods are your best friends during recovery. By following these guidelines, you’ll be on your way to feeling better in no time.

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