What should you eat after a stomach bug?

Fluids come first

The NHS says the most important thing is to have lots of fluids to avoid dehydration:

• drink water or squash
• take small sips if you feel sick, then gradually drink more
• avoid fruit juice and fizzy drinks, which can make diarrhea worse
• avoid caffeinated drinks and alcohol, which the NHS dehydration page says can dehydrate you

If you’re losing a lot of fluid, a pharmacist can recommend oral rehydration solutions, powders you mix with water to replace lost sugar, salts and minerals.

Food: eat when you feel able

The NHS doesn’t give a strict menu. It says eat when you feel able to, and it may help to avoid foods that are fatty or spicy.

In practice, that often means starting small and plain. Pick foods you know your stomach usually likes, and build back up to your normal diet over a few days. If something makes you feel worse, give it a rest and try again later.

Things to go easy on

Based on the NHS advice:

• greasy, fried or very rich food
• spicy food
• fruit juice and fizzy drinks
• coffee, energy drinks and alcohol

The NIH also notes that after some infections, you may have trouble digesting certain carbohydrates for a while, which can make diarrhea last longer. If dairy or sweet foods seem to set you off for a week or two after a bug, mention it to a doctor if it doesn’t settle.

How long will it take?

The NHS says:

• diarrhea usually stops within 5 to 7 days
• vomiting usually stops in 1 or 2 days

Stay off school or work until you haven’t been sick or had diarrhea for at least 2 days, and avoid swimming pools for 48 hours after symptoms stop. Wash your hands often and don’t prepare food for others if you can avoid it.

Watching your recovery

Sat  Poop: type 7, type 7, type 7
Sun 12:00  Lunch (text): plain rice, water
Sun  Poop: type 6, type 6
Mon 08:00  Breakfast (text): toast, weak tea  tags: gluten, caffeine
Mon  Poop: type 5
Tue  Poop: type 4

Seeing your Bristol types move from 7 back toward 4 is reassuring. PoopAI’s weekly chart makes that easy to spot, and you can log meals by photo or text in a couple of seconds.

When to call for help

The NHS says call 111 if:

• you keep being sick and can’t keep fluids down
• you have bloody diarrhea or bleeding from your bottom
• you have diarrhea for more than 7 days or vomiting for more than 2 days
• you still have signs of dehydration after using rehydration sachets

Call 999 or go to A&E if you vomit blood or something like coffee grounds, have green vomit, a stiff neck and pain looking at bright lights, a sudden severe headache or a sudden severe tummy ache.

Questions to ask yourself

Recovery isn’t always a straight line. Each day, ask: am I keeping fluids down? Is my pee getting paler? Is my appetite coming back? Are my poops slowly firming up? Write a quick note so you can see progress over a few days, rather than judging on one bad morning. Bring back normal foods gradually and notice if anything sets you back. If you’re not improving, can’t keep fluids down, or you’re seeing blood in your poo, don’t wait it out. Get advice from a pharmacist, 111 or your GP.

Wrap-up

Sip first, eat when you’re ready, keep it plain and skip the juice and fizz. Give it a few days and let your gut find its feet again.

3E. Bloating and gas