What to Eat, Drink, and Avoid When You Have the Stomach Flu

Dealing with the stomach flu is no fun. Between the nausea, vomiting, diarrhea, and cramps, it can leave you feeling wiped out for days. And while there’s no magic cure to make it disappear overnight, what you eat and drink can make a big difference in how you feel — and how quickly you recover.

The stomach flu, also known as viral gastroenteritis, usually runs its course within a few days. During that time, focusing on the right foods and steering clear of the wrong ones can help you stay hydrated, soothe an upset stomach, and prevent your symptoms from worsening. 

Let’s dive into what you should eat, drink, and avoid when you’re down with the stomach flu. And keep in mind that our team at Mederi Urgent Care is always ready to help if you need medical care or more personalized advice. 

Stomach flu-friendly foods

The stomach flu makes your digestive system sensitive, and you can make it worse by eating foods that irritate your troubled tummy. 

We recommend eating bland, easy-to-digest foods that won’t irritate your stomach, such as:

• Bananas
• Applesauce
• Dry toast
• Plain crackers
• Plain rice

These foods are part of what’s often called the BRAT diet — bananas, rice, applesauce, and toast — commonly recommended for upset stomachs. After you tolerate these, you can slowly add in foods like:

• Boiled potatoes
• Plain noodles
• Oatmeal
• Steamed carrots

Remember: Small portions are key. It’s better to eat a few bites every hour or two than to overwhelm your system.

To help rebuild your strength as you start to feel better, you can gradually reintroduce lean proteins, such as skinless chicken, scrambled eggs, or bone broth.

Stomach flu-friendly drinks

One of the biggest risks with the stomach flu is dehydration. Vomiting and diarrhea can cause you to lose a lot of fluids and essential electrolytes fast. Even if you don’t feel like eating much, it’s crucial to keep sipping liquids throughout the day.

• Plain water
• Electrolyte drinks, like sports drinks or Pedialyte
• Ginger or peppermint tea to help soothe nausea
• Broth

If you’re struggling to keep fluids down, sucking on ice chips or popsicles can help slowly replenish fluids without overwhelming your stomach.

Foods to avoid when you have the stomach flu

When you have the stomach flu and while you’re recovering, there are certain foods and beverages you shouldn’t eat and drink. While you’re recovering, it’s a good idea to avoid:

• Greasy, fatty foods: difficult to digest
• Dairy products: lactose can be difficult to digest with an irritated gut
• Spicy foods: can irritate your stomach lining
• Caffeine: dehydrates you and irritates your stomach
• Alcohol: can worsen dehydration and nausea
• Sugary drinks: can draw more water into your intestines and worsen diarrhea

When in doubt, skip any questionable foods or beverages for a few days. Remember, the blander the better until you’re feeling like yourself again. 

Should you go to urgent care?

Most cases of the stomach flu improve within a few days with proper rest and hydration. However, the stomach flu can take a turn for the worse. You should visit us at Mederi Urgent Care if you’re concerned about your health or if you experience:

• A high fever (above 102°F)
• Severe dehydration (dry mouth, little to no urination, dizziness)
• Bloody diarrhea or vomit
• Severe abdominal pain
• Symptoms lasting more than a week

If you’re struggling or if you have questions about your symptoms, our team is here to help. We specialize in primary care and convenient urgent care. 

Mederi Urgent Care, in the Melrose Hill neighborhood of Los Angeles, California, is open seven days a week and offers complete care for your needs. Contact our experienced, compassionate team at 213-442-1890 or request an appointment online today.